Studies show that the cruciferous vegetables, such as brussels sprouts, broccoli, cauliflower, cabbage, kale, watercress, etc. contain sulforaphane, a compound that triggers liver enzymes that can help detox the body and stop the growth of breast cancer cells.

I would like to share with you this super healthy Raw Cauliflower Salad with Kiwi Dressing Recipe for easy detox, breast health, and to boost your immune system.

Cauliflower is better to eat raw, steamed or grilled. If we boil it, 75% of the cancer-fighting compounds leaches into water (which you can use for soups).

Radish is another cruciferous vegetable that contains sulforaphane to help detox the body and get rid of carcinogens and extra estrogen.

Carrot contains beta-carotene, a carotenoid to help our body metabolize estrogen better.

Kiwi is rich in vitamin C to boost our immune system.

Healthy Raw Cauliflower Salad Detox Recipe with Tasty Kiwi Dressing

For the salad:

• 2 cups raw cauliflower
• 2 carrots, chopped or sliced
• 3 radishes, sliced
• 2 tbsp parsley, chopped
• 2 tbsp dill, chopped
• 2 tbs raisins
• 2 tbs nuts of your choice
• 1 clove garlic, minced

Dressing:

• 2 tbsp extra virgin olive oil
• 1 tbsp apple cider vinegar
• 1 kiwi, mashed or blended
• Sea salt and pepper to taste

Chop the cauliflower in a food processor or do it by hand. Mix with the other ingredients and set aside.

To make the dressing, mash kiwi with a fork or in blender. Mix all the ingredients, add to the salad, toss and serve immediately.

Bon Appetit!

P.S. If you have hypothyroid problems, keep in mind that raw cruciferous vegetables contain thyroid inhibitors known as goitrogens. So steaming your vegetables will be more beneficial that boiling.

P.P.S. Click to listen to our interview with Elisabeth Squires, the Boob Lady, on How to Take Care of Your Breasts.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health and Nutrition Coach and Counselor

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 For Fibroids

• 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

Beware the Hidden Dangers of Soy!

Soy has phytoestrogens that is an estrogen-like substance. These substances should be avoided if a woman has an estrogen-dependent breast cancer. Research suggests if you have this type of breast cancer, eating large amounts of soy or products may be detrimental to your health.

I would like to share with you an excerpt by Dianne Gregg, health advocate and author of her book The Hidden Dangers of Soy.

In today’s market 60% of the food commercially available contains some form of hidden soy.  Consumers need to know where the soy is in such common items as prepared frozen foods, sauces, seasoning mixes and salad dressings.

Here are six quick and simple soy substitutes for products containing soy.

1.  Instead of using vegetable oil – which often contains soy oil as part of the mix – use olive, safflower, or coconut oil.

2.  Use real butter instead of margarine, butter substitutes or shortening, all of which contain soybean oil.

3.  Many microwave meals – including seasoned frozen vegetables – particularly those in a sauce, contain soybean oil.  Instead buy fresh/or unprocessed frozen vegetables.

4.  Instead of canned soups try using Kitchen Basics brand broth, which contains no soy.

5.  If you buy jarred tomato sauce. Buy organic brands – most do not contain soybean oil – but always read the label to be sure.

6.  Instead of purchasing pre-packaged seasoning mixes, which can contain soy, get creative and blend your own spices. For example, to prepare steamed or grilled vegetables, use olive oil, rosemary, thyme, and marjoram. Add a little salt and pepper – voila!

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor

Do you normally read nutrition labels before making your purchase?

Well, it can spoil your appetite, but WILL improve your health and well being.

October is Breast Cancer Awareness Month, so I would like to remind you that when grocery shopping, reading labels in order to prevent or survive breast cancer is a must.

Learn to understand nutrition labels to prevent breast cancer:

1. The serving size

The information on nutrition labels is only for one serving. If the the product  contains more than one serving, do the math

2. Calories and calories from fat

Assuming that you are on 2,000 calorie diet, 40 calories is considered low, 100 calories is medium, and 400+ is considered high. Always check if calories come from fats, nutrients, fiber, carbohydrates, sugars, etc.

3. Total Fat

We shouldn’t have more than 65-70 grams of fat per day, it means no more than 30% of total calories coming from fat. The easiest way to convert calories from fat, multiply by 9.

4. Trans Fat

If the labels say 0 trans fats but the product contains partially hydrogenated oils, there is still 0.5 or less of trans fats per serving. Well, do the math before you eat too much of 0 fat products. Trans fat is very dangerous for our health, because it clogs arteries which leads to heart disease.

5. Sodium.

The amount of sodium means the amount of salt per serving.  Look for products with 140 milligrams per serving or less. Too much sodium is dangerous because it raises our blood pressure which can lead to heart attack and stroke.

6. Dietary fiber

Ladies, to feel and look fabulous, we need at least 25-30 grams of total fiber daily. Don’t be fooled or confused with whole wheat, multigrain bread. If your favorite bread contains less than 3 grams of fiber, it is not as healthy as you think it is. Look for products with 3-5 grams of fiber per serving.

7. Sugar content

Always remember that 4 grams of sugar = 1 tsp. And don’t forget to look for hidden sugar.

8.  The footnote

The footnote is your reference. The “less than” means that you should limit intake of these nutrients.

Let us be label reading smart, shall we?

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

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor

Did you know that dry skin brushing can be used to cleanse your lymph and help you look and feel fabulous. I would like to share with you a geat beauty remedy for your body that may help you with your sleep needs, feel younger, reduce stress, get more energy and maybe even improve your relationship and sex life.

Mary McGuire-Wien, yoga and cleanse juice expert explains everything you need to know about dry skin brushing:

P.S.  Don’t miss our discussion on juice cleansing with Mary McGuire-Wien, founder of the American Yogini Retreats. Click to listen now.

Breathe, smile and be happy.

© Irina Wardas, HHC

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