If you get up in the morning feeling stressed out, out of balance and fatigued, you might need a break to breathe, meditate, or do one of these four Qigong exercises to get more energy and feel centered.

Try to do these exercises presented by one of the “Shift Doctors” Marion Ross, P.H.D. Do them in the morning, or any time when you need to get rid of your old or negative energy, detox your body, get your hormones in balance, improve your vision, and get energized by the Universe.

Do you feel energized, refreshed and centered?

Click to listen to our discussion with the shift doctors Tracy Latz and Dr. Marion Ross on How to Feel Happy and Lovable on holistic health talk for women radio show “Feel and Look Fabulous with Irina”.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health and Nutrition Coach and Counselor

So how good are your eating habits?  Do you eat while reading, watching TV, looking at your computer, talking over the phone, etc.?

Have you ever noticed when you multitask you can eat a lot without noticing what you are actually eating? Even when you have dinner with your friends or coworkers, as soon as the conversation starts, the control of how much you eat ends..

As a Holistic Health and Nutrition Coach and Counselor, I always remind my clients that if you eat while multitasking, you will give your brain the wrong signals. You can call this mindless eating.  If your brain is thinking of work, it isn’t thinking of eating and won’t tell your body to stop eating .

If you focus your mind on your eating you will:

• eat less,
• be full faster,
• digest your food properly,
• absorb all nutrients
• lose weight

Here are some healthy tips and ideas to help focus your brain for mindful eating:

• Take a couple of deep breathes to slow down before your meal.
• Bless your food, or at least give thanks – it will help you feel gratitude, which by itself a powerful stress relief technique to help your digestion.
• Try to enjoy what you eat by noticing the food, smelling and savoring it.
• Chew properly – it helps enzymes from your pancreas and other organs get into your stomach and small intestines.
• Eat slower to feel full faster.
• Have a quiet happy family dinner at least twice a week instead of eating on the go.
• Chant “Sat Nam” five times.( Sat Nam is a healing sound or meditation mantra).
• Say Bon Appetit before every meal even if you eat alone. It will help you set your mood for eating and enjoying the food.

Establish these stress free eating habits to maintain your weight more easily and feel and look fabulous, shall we?

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health and Nutrition Coach and Counselor

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Let us take a break for taking care of ourselves. Are you ready for  some”ME” time with a rainbow swirl meditation to relax, refocus, feel sexy, confident and sensual?

This imagery meditation with Diva Mama Tonya will help you get more energy as well as get into better mood and balance your body and all your seven chakras. If you decide to practice this imagery meditation in the evening, it might be your sleep remedy and stress relief tool.

Imagery Meditation as a Sleep Remedy and Energy Booster

Click to listen to our discussion with Tonya K. Freeman, The Wide Awake Feminine Liberator on Destiny Dance, Shift to Bliss, and Self -Love for Your State of Being.

Breathe, smile and be happy.

© Irina Wardas HHC

Women’s Holistic Health, Nutrition and Relationship Coach

How is your beauty sleep nowadays? How many hours do you normally sleep?  Subject to individual variations, we women normally should sleep 8-hour a day.

Sleep can help us reduce stress, prevent headaches and migraines, manage weight gain, deal with hormonal imbalance. and menopause.  If we have less stress and enough sleep, we feel happier and look younger, don’t we?

If you are able to reduce your stress level, you will be able to fall asleep faster and sleep more deeply.

Natural Beauty Sleep Remedies and Stress Relief Techniques for Your Sleep Needs

1. Make to-do-list or write a Journal

• Journalling is one of the the best stress management tools and stress relief techniques. You can write in your journal twice a day (morning / evening reflections) or only once-in the evening. Always remember to acknowledge what you are grateful for and what you appreciate yourself for

2. Take a relaxing bath

for trouble falling asleep:

• 2 oz. passionflower leaves and flowers
• 1 oz. valerian root
• 1 oz. violet blossoms

as an insomnia remedy:

• 2 oz. hops flowers
• 1 oz. lavender blossoms
• 1 oz. Siberian-ginseng root

3. Have regular sex

• Numerous studies show that healthy sex life enhances your relationship, relaxes your body, releases ‘happy’ chemicals, helps lose some weight (30 to 50 calories in 30 minutes), and even promotes wellness as well as welcomes sleep.

4. Avoid food and activities that can interfere with sleep.

• It is always important to remember what to avoid for a better sleep. Here are some of super unhealthy foods that can affect sleep:

• Caffeine
• Alcohol
• High-protein foods
• High-fat foods
• Intense physical activities in the evening
• Cell phones

Click to learn about other sleep remedies and insomnia remedies from eBook “DeStress – 101 – The Survival Kit for Busy Women”.

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

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor

Are you cooking at home these holidays? Meals made at home will make you healthier and happier, that is for sure, especially if you are a smart grocery shopper.

But is your kitchen “cooking safe?”

For happy and healthy cooking we need to know about food poisoning and its prevention.

Did you know that:

• simply washing your hands can reduce your risk of food poisoning by 50%;
• just passing the plates around will give you the opportunity to share viruses and bacteria;
• leaving food at room temperature for more than 2 hours can be dangerous?

Be Kitchen Safe – Prevent Holiday Food Poisoning with Safe Cooking Tips

Here are some more tips on how to prevent food poisoning in simple eight steps:

Happy and Healthy Holiday Cooking!!

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor