Cold soups are very easy to make and they make a perfect meal for a hot summer day. If you listened to our interview with Robyn Webb, an award winning cookbook author with tips on How to Eat, Feel and Look Sexy in Summer, you already know that she likes Cucumber Soups.

I would like to share with you this healthy Cucumber Soup recipe I adopted from www.thedailygreen.com and which you can use as one of my  favorites to make you feel and look fabulous during a swimsuit season. Cucumbers and radishes are rich in silica which helps reduce wrinkles. They both can also be used to detox and cleanse your intestines to maintain glowing skin.

Homemade Cucumber Soup Recipe

• 3/4 cup greek yogurt
• 1 medium-size seedless cucumber
• 1 tsp salt
• 1 small clove garlic
• 2 cups very ripe honeydew melon
• 8 radishes
• 1/4 cup chopped fresh mint
• 1 tbsp lime juice
• 1/4 tsp each Kosher salt and pepper
• Sprinkling of snipped fresh chives
• A small dollop of greek yogurt

In a blender, puree 3/4 cup each greek yogurt,  a cucumber, in chunks, salt, and garlic. Pour into a bowl. Add 2 cups very ripe honeydew to blender; puree. Add to cucumber mixture and stir to combine; chill.

Radishes: combine in a bowl with fresh mint,  lime juice, salt and pepper.

To serve, ladle soup into bowls and top with radish salsa, a sprinkling of snipped fresh chives, and a small dollop of greek yogurt.

Bon Appetit!

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Counselor Coach, and Women Radio Show Host

What are some of the reasons to change from a low fiber diet to foods high in fiber?  Well, for those looking for constipation cures, selecting your foods with fiber from a list of high fiber foods may provide you with one of the constipation solutions you seek.  As a side benefit, by selecting your foods for constipation in mind, you you will be able to achieve natural detox via the regular bowel movements you will be able to have.

In addition, high fiber diets can be used lower blood pressure, blood sugar and cholesterol level.  Picking high fiber food from a high fiber foods list will also help you reduce risk of colon cancer, heart attack, diabetes, and help you to loose weight naturally.

Listen to my Podcast above for some more tips.

So, to feel and look fabulous you should strive to incorporate foods high in fiber in your meals.  When selecting from the high fiber foods list below, don’t forget to use organic high fiber sources when you can.

High fiber sources that can be used to create high fiber diets include:

organic whole grain food selected from a whole grains list such as: brown rice, barley, buckwheat, oats, millet, rye, etc. that can be found in many rich in fiber cereals;

organic legumes (all beans, such as kidney beans, black beans, pinto beans, lima beans, garbanzo beans, etc. and lentils except for green beans);

organic fruits and vegetables;

organic nuts and seeds.

Fiber helps as a natural easy detox and holistic cleanse our body as well as slow the speed at which it absorbs sugars from food.

Doctors recommend consuming at least from 20 to 30 grams of fiber daily to stay healthy. Here are some foods high in fiber and (approximately) their grams of fiber per 1 cup (cooked):

Beans, soybeans or lentils from 10 – 15 grams

Grains:

• Oats – 4gr
• Barley – 13 gr
• Buckwheat - 4-5 gr

Fruits and vegetables:

• Raspberries – 8 gr
• Blueberries – 4gr
• Blackberries – 8 gr
• Avocado – 7-8 gr.
• Papaya – 5gr
• Apples – 2-3 gr
• Mangoes – 4 gr
• Banana – 3- 4 gr
• Brussel sprouts – 4 gr,
• Cauliflower - 3 -4 gr
• Broccoli - 4 – 5gr
• Cabbage – 3.5 gr
• Beets – 3 – 4 gr
• Carrots – 3 -4 gr
• Oranges – 3-4 gr
  
• Green beans – 4gr
• Spinach – 4.5 gr
• Figs fresh – 7-8 gr.
• Pear – 3-4 gr.
• Yam -5-6 gr
• Sweet potato – 3-4 gr
• Collard greens – 5 gr
• Turnip greens -5 gr
• Winter squash – 5-6 gr
• Prunes 3-4gr

Seeds and nuts:

• Sesame seeds – .25 cup 4-5 gr.
• Flaxseeds – 2 tbsp. 5-6 gr
• Walnuts -1 oz – 3 – 4 gr.
• Pumpkin seeds – ¼ cup – 4 gr

Herbs and Spices:

• Cinnamon -2 tbsp – 2.5 gr
• Basil dries, 2 tbsp -1.5 gr.
• Corinander 2 tbsp - 1.5
• Cloves, dried 2 tbsp. 1. 50
  
• Black pepper 2 tbsp. – 1.10

For more information on foods high in fiber and how to use them to naturally balance your hormones, download my free Report Hormones – Survival Kit for Women.

Fiber can be insoluble or soluble and works differently inside of our body but we don’t have to worry about it because these fibers are mixed in foods. If we eat a great variety of high-fiber foods, we can all get  the benefits of it.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health Coach, Counselor and Radio Host

Podcast: Play in new window | Download

The saying we are what we eat is more true than any of us realize.

What can some of your cause of headaches be?  To heal your headache you will need to find the headache trigger that originated it.  We all know hormonal headaches, menopause headaches, and menstrual headaches have headache triggers.  But do you know that your daily headaches may be caused by your food choices, or lack of of them.

But before trying home remedies for headaches based on food sensitivity to particular foods, make sure your are regularly drinking plenty of water -  simple dehydration can trigger headaches and migraines – drinking plenty of water is the most simple home headache remedy you can try.

But if drinking water does not help relieve your daily headaches, then you may want to see if you have a particular food sensitivity.  How many of you have had a sugar headache?  Well, your pulsating, throbbing, stabbing headaches may be caused by any of the below.

• - Alcohol, (especially red wine)
• - MSG=Monosodium glutamate =sodium glutamate = (hydrolyzed protein, glutamate, glutamic acid, sodium caseinate, calcium caseinate, yeast extract, autolyzed yeast, seasonings) sodium salt used as food preserver and flavor enhancer
• - Artificial sweeteners
• - Processed meats and fish
• - Caffeinated beverages
• - Dark chocolate (cocoa = caffeine content)
• - Cheese and other diary products
• - Nuts and Nut butters
• - Vinegars
• - Citrus fruits (sometimes bananas)
• - Dried fruits and sulfites
• - Onions
• - Sauerkraut
• - Lentils and beans

Every person is unique, so your food sensitivity triggered headache may be caused by a different food than you friend. You may need to eliminate all the foods above from your diet for a week and then add one by one before seeing any results. If your headaches and migraines are triggered by foods, you will eventually find the one (ones) that is making you miserable so that you can live life to its fullest again.

Related Articles:

Foods that Can Make Us Super Sick

Sugar Surprise – How Much Sugar Do You Think You Consume

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Expert

You should already know that it is best to buy organically grown fruits and vegetables, but do you know that you should try to buy as many of them as you can locally and in season.   Local means that your organic produce will be less damaged via long distance shipment and storage; and as an added bonus, locally grown seasonal fruits and vegetables will usually be less expensive.

Of course, depending on the area you live in, it can be challenging to find fresh local organic produce, not only because of geographic location, but also because of climate differences. For example, in NY, variations in yearly temperature makes it difficult to buy local produce all year long, in which case you should at least try to buy your organically grown produce in season.

So, if you want to enjoy 100 % of the benefits of organic fruits and vegetables, buy them local and in season.

Many of the seasonal vegetables and fruits listed below do not need to need to be purchased organic, but for some seasonal fruits and vegetables, buying organic is MANDATORY – for example: imported grapes should be purchased as organic ONLY.  You can learn which seasonally grown produce MUST be purchased as organic at Super Simple Detox, which you can use to learn how to use the seasons to cleanse smart and detox naturally using organic cleansing detox fruits and vegetables.

Use our list below to find when the most common fruits and vegetables are typically picked and harvested:

Apples – are in season from October to about late April.

Apricots – are in season from late spring to early summer.

Artichokes – are in season in spring and early fall.

Arugula – available all year long, best in spring and fall.

Asparagus – is in season from March to about June.

Bananas – are imported year-round.

Beets – are in season from about mid-June to mid-October.

Blackberries – are in season in Summer.

Blueberries – are in season from about mid-June to mid to late August.

Bock Choy – is in season from fall through spring.

Broccoli – is in season from July to October.

Brussels Sprouts – are in season late fall and winter.

Cabbage – is available all year around, but best in late fall and winter.

Cantaloupes – are best in summer.

Carrots – are available year-round, but are best from July to September.

Cauliflower – is best in fall and winter.

Celery is best in fall and winter.

Cherries – are in season from late Spring to early Summer.

Collard Greens – are available all year around.

Cranberries are in season in fall.

Cucumbers – are in season from June to September.

Eggplant – are in season from August to September.

Fennel is in season from fall through spring.

Fresh Figs (not dried) – are in season from about mid-May to mid-October.

Garlic – is in season from August to October.

Grapefruit is in season in winter and spring.

Grapes – are in season from August to September. Note: : Imported grapes are available year-round, but if you buy organic imported grapes, make sure they are organically grown.

Green Beans are in season in summer and fall.

Hass Avocados – are in season from February to October.

Honeydew Melons – are in season from August to October.

Kale is best in fall and winter.

Kiwis are in season from winter to spring.

Leeks – are in season from August to November.

Lemons are in season from winter to spring.

Lettuce is best in spring.

Mangos are in season in summer.

Mushrooms – are in season from October to November.

Onions – dry onions are in season from September to December; green onions are in season from July to September.

Oranges – California navel oranges are in season from about mid-November to late spring. They are sweetest from about January to early March.

Parsnips are in season from fall through spring.

Peaches – are in season from July to September.

Pears – are in season from August to December.

Plums are in season in summer.

Pomegranates are in season in fall.

Potatoes – are in season from September to January.

Pumpkins are in season in fall.

Radishes are in season from March to September.

Raspberries – are in season from July to September.

Red Peppers – are in season from about May to September.

Spinach – is in season from June to October.

Squash is in season in summer (summer squash).

Strawberries – are in season in June and early July.

Sweet potatoes – are in season from October to February.

Tomatoes – are in season from August to September.

Turnips – are in season from October to February.

Watermelon – peak season for watermelons is from mid-May to late August.

Winter Squash – acorn and butternut squash are in season from September to December.

Yams – are in season from October to about March.

Zucchini – are in season from July to September.

If you would like to find out what fruits and vegetables are in season is in your state right now, check Eat Local.

Breathe, smile and be happy.

©Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach Counselor and Radio Show Host

Surprise  your family with this custom made delicious and nutritious Rainbow Salad recipe. 

You can let them pick the ingredients, one or two from every section, and then create your masterpiece seasoned with love and appreciation.

You can also you use the Rainbow Salad recipe as way for your kids to learn to eat fruits and vegetables, and don’t forget to take advantage of the organic food benefits of organic fruits and vegetables when you make your healthy Rainbow Salad.

 Organic Rainbow Salad Recipe Ingredients:

I. Organic Greens – a source of vitamin A, vitamin C, potassium, iron, calcium

The darker the leaves are, the more nutrients you will consume.

Pick from: arugula, spinach, Romaine, watercress, baby bok choy, green cabbage.

II. Red organic fruits and vegetables – a source of lycopene to boost your immune system, prevent heart attack and cancer.

Pick from: Red pepper, tomatoes, red onions, pink grapefruit, watermelon.

III. Orange organic fruits and vegetables – a source of beta-carotene and vitamin C to boost your immune system and prevent cancer.

Pick from: carrots, orange peppers, orange tomatoes, pumpkin, papaya, mangos, apricots, pineapple.

IV. Black or purple to enhance brain power:

Pick from: egg plant, purple cabbage, figs.

V. Healthful phytonutrients to prevent cancer:

Pick from: mushrooms, garlic, dried fruits.

VI. Protein to build muscle, speed up metabolism, boost immunity and nervous system :

- Edamame (high source of vitamins A, B and Calcium),

- tofu(lowers cholesterol, reduces Menopause symptoms, reduces heart disease and cancer risk, promotes healthier bones and joints);

- salmon (source of omega-3 fatty acids and B12 for brain function)

- lentils, orbeans (high in antioxidants, iron, B vitamins and fiber); help to stabilize blood sugar, lower cholesterol and blood pressure, and prevent cancer),

VII. Grains – a source of carbohydrates for energy; rich in fiber, vitamin E, other antioxidants and phytochemicals; help control blood sugar, diabetes, and insulin levels;

Pick from: brown rice, quinoa, barley, millet, buckwheat.

VIII. Healthy fat (rich in omega – 3 fatty acids, fiber, magnesium) to absorb nutrients, lower bad cholesterol and blood pressure, reduce heart disease and cancer risk:

Pick from: olive oil, avocado, walnuts or almonds.

IX. Herbal Cleanse Spices:

Pick from: turmeric, cumin, coriander, oregano, ginger, cayenne.

X. Cleanse Smart Herbs:

Pick from: parsley leaf, peppermint, cilantro, rosemary, dandelion.

Don’t forget that you can use your salad with/as a detox recipe for weight loss, detox.

Organic Rainbow Salad Recipe Directions:

Pick one or more  ingredients  from every section and mix, season with love and appreciation and serve immediately.

Bon Appetit

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Counselor, Coach and Women’s Radio Host