Halloweeen and the holidays are a good time to remember that we should try to do our best to protect our children from diabetes, obesity and heart disease when we can.

So, I would like to share with you a healthy Spiced Pumpkin Cookie Recipe.

Why is it healthy?

Just in case you don’t know, spices, like cinnamon and ginger can be used as an immune booster to help fight colds and flu.

Dark molasses is a great substitute for sugar, as well as a good source of iron and B vitamins.

As for raisins, they can be beneficial if you have constipation or anemia.

Healthy Spiced Pumpkin Cookie Recipe

• 2/3 cup whole-wheat pastry flour
• 2/3 cup all-purpose flour
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground allspice
• 1/4 teaspoon freshly grated nutmeg
• 3/4 cup canned plain pumpkin puree
• 3/4 cup packed light brown sugar
• 2 large eggs
• 1/4 cup canola oil
• 1/4 cup dark molasses
• 1 cup raisins

Preheat oven to 350°F. Coat 3 baking sheets with cooking spray.

Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, salt, cinnamon, ginger, allspice and nutmeg in a large bowl.

Whisk pumpkin, brown sugar, oil and molasses in a second bowl until well combined. Stir the wet ingredients and raisins into the dry ingredients until no traces of dry ingredients remain. Drop the batter by level tablespoonfuls onto the prepared baking sheets, spacing the cookies 1 1/2 inches apart.

Bake the cookies until firm to the touch and lightly golden on top, 10 to 12 minutes, switching the pans back to front and top to bottom halfway through. Transfer to a wire rack and let cool.

Bon Appetit!

Don’t forget to breathe, smile and be happy.

Irina Wardas, HHC

Women’s Holistic Health Counselor HHC

Did you know that extra estrogen in the body can trigger growth of uterine fibroids? To improve your breast health and reduce risk of getting fibroids or growing them bigger, we need more fiber rich foods in our diet, especially beans. Black beans are rich in phytoestrogens and fiber which can help control estrogen and reduce fibroid growth.

Listen to our podcast with Gail Edgell , President and CEO of 360.Menopause, in which we discuss fibroids, testing and what women after 40 need to know in order to stay  healthy.

Healthy Mango Salad Recipe with Black Beans and Carrots

• 1/2 red bell pepper, diced
• 1  can black beans, drained, rinsed
  
• 1 mango, diced
• 1 scallion, sliced
  
• 4 tbsp extra-virgin olive oil
  
• 2 carrots, chopped
  
• 1 to 2 tsp jalapeno, minced
  
• 2 tbsp parsley, chopped
  
• Salt, pepper to taste
  

Sautee carrots in 2 tbsp olive oil. Mix all ingredients and serve.

Bon Appetit

Breathe, smile and be happy.

© Irina Wardas, HHC

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

Many people underestimate the value of good old fashioned apples. Apples are one of the best whole fruits; a super food we should eat every day. An apple diet can keep the doctor away!

All whole fruit contains valuable minerals, vitamins, enzymes and fiber. Are you wondering why apples?

1. Healthy Apple Fiber.

Apples are rich in fiber pectin, which we can use to improve our complexion, metabolic balance, and blood pressure. Pectin (soluble fiber) lowers not only cholesterol but also body fats. How great is that?!!  Apples improve digestion, and also help with some digestive concerns (for example, if you have indigestion or diarrhea – have an apple; if you have  constipation – have an apple!).

2. Natural Apple Antioxidants.

Apples are full of antioxidants to fight free radicals and support the heart, immune system, and brain.

3. Apples as an Energy Booster.

Apples are also a perfect healthy snack and natural energy booster.

But remember that apples contain natural sugars, so if you plan to eat many apples a day, don’t forget to pay attention to your weight.

And, unfortunately, apples can contain high levels of pesticides, which means that you should buy them organic, but remember, they should still be washed.

4. Apples as a Detox Food.

Apples and their juice can be used as one of the foods that detox naturally. They can do a natural cleanse of the intestinal tract with fiber, which is very helpful if you want healthy detox weight loss results to lose extra pounds. The pectin in apples can not only reduce cholesterol, but it can also remove certain toxic metals from the liver, such as lead and mercury, and residues of radiation.

P.S. Don’t forget that you can also use apples to make Apple Water that you can use to reduce wrinkles.

Breathe, smile and be happy.

©Irina Wardas, HHC

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

Would you like to take your first step to becoming healthier and happier? Why not try to eat with the seasons?

Eating with the seasons means that the whole foods you eat will be fresh and provide maximum nutrition. They can be used to make healthy natural recipes and for weight loss, and detox.

Seasonal fruits and vegetables differ depending on what part of the country you are from, but in general you can buy the following seasonal whole foods:

* Seasonal fall fruits for your fall recipes:

Apples, avocado, bananas, cranberries, grapes, grapefruit, kiwi, oranges, pears, persimmons, tangerines;

* Seasonal fall vegetables for your fall detox recipes :

Beans, beets, bok choy, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, garlic, kale, leeks, lettuce, parsnips, pumpkin, rutabaga, spinach, squash, sweet potatoes, turnips, watercress.

While you are at it, don’t forget to buy your seasonal foods organic.

P.S. Click to listen to our discussion with a Health Coach and Raw Food Educator on how to make delicious Fall recipes.

Let us be seasonal vegetable and fruit smart  to feel and look fabulous, shall we?

Breathe, smile and be happy.

©Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Relationship Expert

Our mind and body is affected in different ways according to the season.

In the fall you can rejuvenate your body to maintain or restore your balance with a natural weight loss detox that uses healthy whole foods that can help you detox your body and lose weight.

In the fall, to naturally cleanse or detox your body, include the basics: beans, grains, legumes, vegetables, fruits, nuts and seeds.

Why?

I would like to share with you passages from a favorite book of mine: The Self-Healing Book by Kristina Turner.

We have teeth built to grind mostly high-fiber food such as grains, seeds, leafy greens and roots. 20 out 0f 32 teeth are grinding molars.

Our ORGANS function very smoothly on a grain, bean, and vegetable diet. Complex carbohydrates regulate blood-sugar and provide steady energy.

On a diet rich in fat, protein, sugar, and salt, organs such as kidneys, liver, gall bladder, and heart often become weak and clogged, depleting our vitality and leading to illness.

Healthy BACTERIA thrive in our intestines on a grain-based diet. When they die off, they are replaced by unhealthy microorganisms when if eat too much fat, sugar, meat or chemicals. Fermented foods help to renew the healthy bacteria population.

BLOOD flows freely on a low-fat, low-sweet diet. High fat meals, by contrast, make blood thick and sludgy. Sugar weakens and thins the blood.

Let us be whole food smart, shall we?

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Relationship Expert