As winter approaches, we not only get colder, we also get less natural vitamin D from sunshine that we need for  heart disease prevention.  So during fall and winter we need to incorporate more heart disease fighting food in our meals .

Did you know that Kaempferol, a type of flavonoid found in cabbage, kale, chive, broccoli, leek, onions, tea, grapefruit, beans, tomato, and apple may reduce risk of heart disease?

Here is a healthy holistic natural whole foods recipe with chives, dill and celery high in this flavonoid compound. The detox spice turmeric and detox herb parsley make this simple detox remedies recipe that is perfect for an immunity boost and for natural detox.

Cucumber Salsa / Dip Simple Natural Detox Diet Recipe with Herbs

• 2 medium cucumbers, peeled and chopped
• 5 scallions, chopped
• 2 organic celery stalks, chopped
• 1 organic green bell pepper, chopped
• 1 tbsp fresh chives chopped
• 2 tbsp fresh dill, chopped
• 1 tbsp fresh parsley, chopped
• 1 cup plain Greek yogurt
• 1/4 tsp turmeric powder

Mix all ingredients, add yogurt and leave in a cool place for 3 minutes.

Bon Appetit!

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health and Nutrition Counselor and Relationship Coach

Do you have your own morning waking up routine?

I would like to share with you this simple morning wake up exercise and wake up yoga stretch that will help you detox your mind and body and to get the energy you will need for your busy and stressful day.  This easy yoga for the morning move might also help you get rid of morning headaches and migraines.

According to mind/body fitness expert Jennifer Kries, this exercise mobilizes the spine, the muscles of the chest and torso, and lungs, and prepares the body for deeper breathing.

Proper breathing will help you detox your body, mind and spirit.

Simple Morning Yoga Stretch for an All Day Energy Boost

• Stand with feet a little wider than hip-width apart;
• inhale deeply as you reach the arms straight up, clasping the fingers, palms turned out;
• feel the oxygen filling your lungs and gently exhale as you stretch to one side, and then the other;
• drop the arms, then repeat (adopted from the Whole Living- bodyandsoulmag. com)

Don’t forget to start your day with a glass of water and easy to make a cleansing breakfast for a simple detox, weight loss and energy.

Click to listen to listen to our discussion with Robyn Palmer on My Wake Up Call Motivational Alarm Clock Messages to Feel Relaxed and Happy in the Morning

Click to listen to our discussion with Self Discovery Trainer Susan James on How to Detox Our Mind with Self Discovery Technique

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Counselor and Coach

Do you have a favorite natural skincare routine that you use to keep your skin glowing?

I recently interviewed  Julie Raines, an Esthetician and Facial Therapist, about beauty remedies for aging skin on my women’s holistic health talk radio “Feel and Look Fabulous with Irina.” If you would like to learn how and why natural regular skin care routine can benefit your skin aging.

One of the natural beauty remedies / anti-aging tips I talked about with Julie Raines follows.

Simple Cucumber and Yogurt Cleanser Anti-Aging Beauty Remedy and Recipe

• 1 Pot of Organic Natural Yogurt (try Greek if you want a creamer blend)
• ½ Cucumber mashed in blender

Mix yogurt and cucumber in a bowl until well blended.

Damp skin with warm water and use a generous amount of the yogurt /cucumber mix and emulsify in your hands and massage using upwards strokes from the top of the bust to the top of your head. Massage until a sticky consistency then remove with a damp face cloth. Splash your face with plenty of water and pat dry.

This is wonderful to get pre teens in to a gentle skin care routine & they can experiment with additions of honey or oatmeal about 1 teaspoon of each. This is also fabulous on maturing skin as it will calm redness and the cucumber will freshen and stimulate. You can use slices of cucumber on the eyes and even use it as a quick toner for the skin in an emergency.

 Click to listen to our interview with Julie Raines Esthetician and founder of Charlie Locks Skin care  for more tips on natural anti-aging skin care.

© Irina Wardas, HHC

Women’s Holistic Health Coach and Counselor

Have you noticed how much sugar, fat and sodium are in grocery store dressings, which is a good reason to always read labels before buying dressings from a store or market.

But it’s easy to make your own dressing and vinaigrette recipes. Here are two dressing recipes to use in salads, top your grilled vegetables or add to your fish or meat meals.

Tomato Dressing Recipe with Detox Herbs

Tomato is rich in lycopene and lutein which we need to keep our heart and eyes healthy. Tomatoes also have enough fiber and a lot of potassium and vitamin C to prevent heart disease.

Parsley is a detox herb that cleanses our kidneys.

• 3 medium tomatoes, peeled and chopped or blended,
• 1 garlic clove, minced
• 2 tbsp olive oil or balsamic vinegar
• 1 tbsp parsley, chopped
• salt and pepper to taste

Mix all ingredients and enjoy with your salads, fish, grilled vegetables.

Horseradish Vinaigrette Dressing Recipe with Detox Herbs

Garlic has antibiotic properties, and an reduce the risk of heart attack and cancer.

Horseradish is a spicy detox herb, and Dr. Oz recommends it to all women who suffer from menopause symptoms.

• 1 garlic love, crushed
• 2 tbsp apple cider vinegar
• 2 tbsp olive oil
• 1 tsp fresh made horseradish
• brown sugar,  salt and pepper to taste

Mix all the ingredients and enjoy with your salads, fish, grilled vegetables.

Click to listen to our discussion with  nutritionist and author Robyn Webb on preparing simple and healthy meals to prevent diabetes and heart disease.

Bon Appetit!

© Irina Wardas, HHC

Women’s Holistic Nutrition Coach and Counselor

Do you like carrots? They can be very beneficial for your health, but remember if you don’t buy them organic, you may be exposed to high level of pesticides.

Try the anti-aging recipe below with carrots and other detox foods that can help you feel and look fabulous.

The bright orange color of carrots signifies their high beta and alpha-carotene levels which we need to rejuvenate our skin and other organs. A new discovered chemical in carrots called falcarinol has been shown to have strong skin-protecting antioxidant activity. The fiber in carrots, pectin, detoxifies heavy metals and other aging toxins. Carrots are also a source of the flavonoid rutin, which helps prevent unsightly varicose veins, high blood pressure and heart disease.

The detox herb Cilantro helps in the chelation of heavy metals, and detox spice Cumin contains oils that are effective in helping to detoxify the liver and aid digestion.

Carrot Pate Detox Recipe with Anti-Aging Vegetables, Herbs Spices

• 8 medium carrots, thickly sliced (organic)
  2 tbsp cumin seeds, toasted and ground
  1/3 cup extra virgin olive oil
  ¾ cup crumbled, drained feta cheese
  1 small bunch of fresh cilantro for garnishing
  salt and pepper to taste

Put the carrots in the oven proof dish, pour over the oil, and cover the dish with foil. Bake the carrots in a preheated oven( 400 degrees) for about 25 minutes.

Meanwhile, heat a dry, heavy-bottom skillet over medium-high heat. Add the cumin seeds and cook for 3- 4 minutes, tossing the seeds frequently until lightly toasted and fragrant. Let cool, then grind.

Toss in the ground cumin seeds and bake for additional 15 minutes, or until tender.

You can mash the carrots with the oil in a dish, or process in a blender or food processor. Scatter the crumbled feta cheese over the top and garnish with the cilantro. (adopted from 100 Foods to Stay Young).

Bon Appetit!

Click to listen to our holistic health talk radio Beauty and Anti-Aging Podcasts.

Breathe, smile and be happy.

©Irina Wardas, HHC

 Women’s Holistic Health, Nutrition and Coach and Counselor