Do you know your Body Mass Index?  Are you skinny, overweight or obese? We know already that obesity leads to high blood pressure, heart attacks and stroke, type 2 diabetes, some types of cancer, etc. But what is the difference between overweight and obese? How do you know that you have already crossed that dangerous line from being overweight to becoming obese?

“Whether you want to be thick or thin is a matter of taste” –Daniel Worona

Studies (published in the medical journal The Lancet ) show that it is important not only to know your weight but also your body fat, because Body Mass Index is crucial. Obesity can shorten your life by about three- four years (death because of high blood pressure leading to cardiovascular disease, diabetes, kidney and liver problems), but if you are very obese, it might be shorten by eight – ten years according to new study.

I teach them not to be obsessed with their weight loss or gain but be healthy weight smart.

The first sign of your gaining a couple of pounds is always your tight clothes. But it is always easier to maintain the weight you want if you know about your extra pounds as soon as you gain them. I don’t believe in a sudden extra 20 pounds gain. How can it be possible to gain 10 – 20 pounds without knowing it? Of course, it takes time, and if you are not alert, if you don’t weight yourself, don’t watch what you eat (I don’t like the word “diet”), you might get in trouble. Sometimes it can be too late, and it means you cross the line from being healthy to being at risk.  What’s the take away – weight your self regularly to make sure that you have not fallen off the “wagon” – but don’t obsess about it.

How to Find Your Perfect Weight and Live Longer

Body Mass Index is a ratio of weight to height to estimate body fat and obesity. It is better than only using your scale, even it is not very accurate for those who have a lot of muscles.

Click here to calculate your Body Mass Index, Body Fat and Activity / Calories Used

Taking your age into consideration:

Under 35:

recommended:  18 -24; overweight:  25 + ;  obese:  30+

35 and over:

recommended:  19 -26;  overweight:  27 + ;  obese:  30+

No matter what, let us be BMI smart

And don’t be too skinny either: several reports say that underweight women have a lower life expectancy than people who have an average or healthy weight.

Breathe, smile and be happy.

Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor

Did you know that on any given day you are exposed to up to 500 chemicals?  All these toxic chemicals can cause cancer, hormonal imbalance, headaches, menopause problems, headaches, etc.

If you are interested in reducing your exposure to these chemicals, start by using safer personal care products, or by making your own homemade beauty remedies.

Listen to an interview with Stacy Malkan, co-founder of the national Campaign for Safe Cosmetics on how to avoid chemicals in personal care products and which alternatives are safer.

If you prefer homemade beauty remedies for natural face lift, exfoliation, rejuvenation and moisturizing your skin, I would like share with you  two homemade beauty recipes I adopted from the book The Green Beauty Guide: Your Essential Guide to Organic Natural Skin Care. by Julie Gabriel. They helped to make my skin more glowing and younger looking.

Yogurt Face Scrub Natural Exfoliator Beauty Recipe

• 20 gr of powdered brewer’s yeast
• 2 tsp plain yogurt
• 2 tsp almond meal
• 1 tsp raw honey

Mix all ingredients. Use scrub immediately, and do not store in the refrigerator.

Clay and Egg Mask as a Deep-Cleansing Face Lift Beauty Recipe

• 2 tbsp white clay
• 1 tbsp
• corn flour
• 1 egg white
• 1 drop chamomile oil

1. Blend ingredients; mix well to dissolve egg white completely.  Apply to clean, dry face. If paste is too thick, you can add a little bit of  freshly brewed chamomile tea. Let it dry and wash off with warm water. Yo can keep the mix in the refrigerator for a week. (adopted from the book The Green Beauty Guide..)

* Click to listen to more Holistic Beauty Remedies with author Julie Gabriel.

* Click to listen and try facial exercises for natural face lift with Cynthia Rowland,Facial Fitness Expert and Creator of Facial Magic. 

* Click to listen to our discussion with Stacy Malkan, co-founder of the national Campaign for Safe Cosmetics on How to Find Safer Personal Care Products.

Breathe, smile and be happy.

© Irina Wardas, HHC

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

Did you know that adding nuts and seeds to your meals can add more than 2.5 years to your life? Studies show that Omega-3 in nuts (walnuts), and fish (wild salmon) can improve your brain, skin and heart.

Studies (University of Athens) also show that meals with vegetables, fish, olive oil, (in other words, a Mediterranean diet), will help you live at least one year longer. Plant based foods and healthy fats in olive oil, nuts and seeds, avocado, and fish can keep your heart healthy and stress free.

Here are super healthy and delicious anti-aging recipes that can improve, and extend your life:

Mahi Mahi with Lemon Anti-aging Recipe

• 2 tbs live oil
• 1 (6 to 8-ounce) mahi-mahi fillet
• 1 tbsp garlic, chopped
• 1 lemon, juiced
• 2 tbsp ghee (clarified butter)
• Salt and freshly ground black pepper to taste

Saute the mahi mahi until the underside is golden brown. Turn the fish over and add the garlic, lemon juice. Once the wine and lemon juice have cooked down, add the ghee. Finish cooking and season with salt and pepper.

Caesar Salad with Walnuts and Mango Dressing Recipe

Ingredients:

• 1 head romaine lettuce
• ½ cup walnuts, chopped

For Dressing:

• 1/2 cup orange juice, freshly squeezed
• 1/2 cup mango
• 2 tbsp unfiltered extra virgin olive oil
• 1 tbsp agave nectar
• 1/2 lemon, juiced
• 1/2 tsp tahini
• 1/8 tsp cayenne, optional
• Pinch of Himalayan Pink sea salt

Put all ingredients in vitamix and blend until smooth. The dressing is adopted from www.carolynakens.com

Directions:

Assemble the salad: Tear the lettuce into a large bowl. Add enough dressing to coat the salad to your liking: add walnuts and toss the salad well. Serve immediately.

* Click to listen to Healthy Italian Cooking with Celebrity chef Maria Liberati.

Bon Appetit!

© Irina Wardas, HHC

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

Are you ready for three homemade recipes made with cooling, fat-dissolving and green leafy vegetables. 

You can use these fantastic recipes to improve your kidney functions, for weight loss, detox your intestines and circulatory system, lower blood cholesterol and high blood pressure, and glowing skin.

Watercress with Almonds and Grapefruit Salad Recipe

• 2 cups watercress
• 1 cup radishes, sliced
• ½ silvered almonds or pumpkin seeds or pine nuts
• 1 cup red grapefruit membrane discarded
• ½ avocado sliced
• 1/2 cup Detox Turmeric Dressing

Mix watercress with radishes, grapefruit and avocado in large bowl. Add Detox Turmeric Dressing and toss gently. Season to taste with salt and pepper I f needed.

Swiss Chard with Zucchini and Shitake Mushrooms Salad Recipe

• 1 bunch of Swiss Chard chopped
• 1 zucchini sliced
• 1/2 cup green onions chopped
• 2 cloves garlic minced
• 1 cup shitake mushrooms
• 4 tbsp olive oil

Sauté mushrooms in olive oil for 5 minutes, add garlic, Swiss Chard, zucchini and saute covered for 5 more minutes. Add onions and serve.

Arugula, Summer Squash and Blackberry Salad Recipe

• 2 cups Arugula
• 1 summer squash sliced 2 tomatoes sliced
• 1 red onion sliced
• 1 cup blackberries
• 1 clove garlic, finely chopped
• ½ tbsp fresh ginger, grated
• ½ bunch cilantro, chopped
• 1 cup blue cheese or goat cheese sliced
• 2 tbsp organic apple cider vinegar
• 2 tbsp olive oil (you can use Detox Turmeric Dressing instead of apple cider vinegar and olive oil)

Mix all ingredients, top with blue cheese (or goat cheese), season with salt and pepper and serve.

Bon Appetit!

P.S. For more recipes listen to the Celebrity Chef Maria Liberati on Healthy Summer Recipes, click to listen.

Breathe, smile and be happy.

©Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor

Did you know that laughter can help you lose weight?  For natural weight loss we need to reduce stress, detox and exercise.  Well, laughter can trigger the release of endorphins to help us deal with moodiness and fight seasonal depression; laughter can move your lymph and increases oxygenation to help detox our body; and it can also strengthen your abs which can help your get rid of belly fat and lose weight naturally.

Watch this video and learn how you can start laughing or pretend laughing (the forced laughter can also do the trick) for at least 2 minutes two three times a day:

P.S. You might want to listen to our interview with JJ Virgin, celebrity nutritionist, on how to shape up our arms to look sexy and confident. Click to listen

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Counselor and Coach