We can always use some “Me” time to relax and refocus during the day. Right?

Try a short break for a cup of hot tea to slow down, get more energy and feel better?

You can call it a tea meditation or pretend that you are at a royal tea party and indulge in a piece of guilt free dessert.

Studies show that just the process of drinking tea is a powerful stress remedy technique. It will lower your blood pressure, reduce anxiety, balance hormones.

So let’s enjoy some Tea Time!

And don’t forget that each type of tea comes with its own extra benefits.

Drink up! Its Tea Time for Natural Weight Loss, Detox and Anti-Aging

• Green Tea helps us enhance our immune system and fight cancer.
• Black Tea reduces high cholesterol levels.
• White Tea is considered to be an anti-aging remedy.
• Oolong Tea has fat-blocking antioxidants.
• Herbal Teas can help us get more energy, better sleep, and be used for detox.

“Drink your tea slowly and reverently, as if it is the axis on which the world earth revolves – slowly, evenly, without rushing toward the future.” - Thich Nat Hahn

So, what will your favorite tea for your tea party?

Breathe, smile and be happy.

Women’s Holistic Health, Nutrition Coach and Counselor

Tea Time Remedies for Natural Weight Loss, Detox and Anti-Aging

More than 75% of health problems are related to stress. We know that one of the best stress-relief tools and techniques is a body massage.

I would like to share with you the article “Massage-You Can Do It Yourself” by Michael Tasker where he explains how easily you can self-massage your body. These tips are very helpful for cancer patients to reduce stress and anxiety.

“Qi Gong Tapping is a form of self-massage is commonly used by many Qi Gong and Tai Chi practitioners while warming up before their meditative practices. This can be adopted as a method to energize yourself first thing in the morning or perhaps before a physical workout.

Start by forming your hands into a loose fist so that you can firmly tap your body from head to toe along the meridian pathways. The first step is to tap along your arms both inside and outside. Then tap your torso down the front of your chest, continuing down to the front of your thighs. Repeat the tapping on the inside, outside, and back of your legs to cover the entire lower body. Finally, tap along your neck and behind your back to cover the remaining areas. This practice can be repeated several times, until your feel your body warm up from the increased blood flow. Remember, one of the benefits of massage is to facilitate the increase in blood flow.

Abdominal self-massage is best used after meals to improve digestion or by women during their menstrual cycle. To perform abdominal massage, place one hand over the other as they lay above your naval. Breathe deeply as your move your hands together in a circular-motion around your belly in a clock-wise direction. The clock-wise direction is synchronous with the digestive pathway of your colon. Repeat this motion for several minutes focusing your mind on your hands and breathe to warm your abdomen and improve circulation.

Reflexology is a system of treatment where specific points on the hands and feet are used to improve the health and functioning of the entire body. You can benefit from this practice even without a through understanding of reflexology charts. Use some basic massage oil or hand lotion to gently rub all of your fingers and toes. Continue to rub your palms and the soles of your feet, including the back of your hand and tops of your feet. Pay attention to any tender spots you find so that you can focus more on these areas. You will soon discover which places feel the best and which ones need more attention. By adopting a massage session each day, the tension that is accumulated in these areas through the day can be relieved.

An overall ear massage can greatly benefit our health. With the use of your thumb and index finger you need to rub the outer edge of the ear, which is also called the helix. Follow the helix down the ear until you reach your earlobe. Pull gently on your earlobe several times. Move above your ear lobe and begin to massage each of the remaining areas of your ear. The tragus, which is located just above your earlobe, is very helpful to activate the mind and relieve headaches.“read more

What about you? Have you ever tried reflexology, a self- foot massage or an ear massage on yourself or a partner?

P.S. Click to listen to our interview with Shoshanna Katzman, Chinese Medicine Specialist on Benefits of Qigong.

Breathe, smile and be happy.

Irina Wardas, HHC

Women’s Holistic Counselor and Coach

Qi Gong Tapping Self Massage Tips to Reduce Stress and Anxiety

Try this anytime of the day you need a relaxing sleep or stress remedy. It’s Free!

Did you know that a foot therapy foot massage can increase your energy, balance your emotions, improve your  blood and lymph circulation, relieve your aches and pains, reduce stress illness, be used with other stress remedies, be used for holistic weight loss detox, headache relief, constipation relief, and as a natural sleep remedy for your sleep needs.

Use the foot diagram below for foot rubbing tips you can use on yourself or your partner. For my husband, a foot rub acts as foot therapy that helps him relax and reduce stress illness after a hectic day at work.

You can start by gently rubbing the base of your first (little) toe. Continue at the base of the second toe. Next, apply slight pressure between the first and second toes. Then, rub between the third and forth toe. Next, massage, stretch and pull the big toe gently and rub each side of the nails. Finally, massage the ball of your foot in a circular motion, followed by circling around your ankle joint with both hands in a clockwise motion.

Foot massages can also improve the circulation and energy level of your body. Repeat the same steps on your other foot. You can do this feet massage in the evening a couple of times a week to give your tired feet a break.

Use the foot chart to find the areas where you can perform your foot massages:

Breathe, smile and be happy.

©Irina Wardas, HHC

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

NaturalCounselor.com

Free Feet Massage Stress Remedy for Better Sleep and More Energy

Are you a modern woman that puts too much pressure on herself? Did you listen to my interview with Christine Arylo, an inspirational catalyst and leading self-love expert about Feminine Super Powers on how we can activate them to slow down and relax a little bit in order to survive in this fast paced 21st century? 

Slow down, relax, take care of yourself …

Try this deep relaxation technique stress remedy exercise I adopted from www.Chetday.com newsletter.

Close your eyes, take several deep breaths, and relax.

Touch your thumb to your index finger. As you do, think of a time when you felt an exhilarated, healthy physical or mental fatigue such as from jogging or skiing or from successfully completing an important project.

Touch your thumb to your middle finger. As you do, think of a time when you had a loving experience.

Touch your thumb to your ring finger. As you do, think about one of your successes in life or valued praise that you received

Touch your thumb to your little finger. As you do, visualize the most beautiful and relaxing place that you have ever been (or make up such a place if you want). Allow yourself to stay in that place for awhile.

How are you feeling right now? Are you relaxed and happy? If not, you might want to listen to my Holistic Health and Wellness Radio Show for Women “Feel and Look Fabulous with Irina”

Breathe, smile and be happy.

© Irina Wardas, HHC

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

Deep Relaxation Stress Remedy Technique for Today’s Woman

As I mentioned in my article How to Get One Extra Kiss and a Hug Daily, simply wishing good night wishes to a person you love and care may help reduce your/their stress, lower blood pressure and be used as one of your sleep remedies. A feeling of being loved, needed, and appreciated can do miracles.

Assuming that you do wish good night to people you know, how many different ways of saying “Good night” can you think of? Apparently, my twitter buddy Sharon Eden, an exceptional person, coach and woman of purposes, passion and power, says her Good Night wish every day differently.

It is amazing and amusing at the same time. I’ve  selected her 50 different wishes for the last couple of months for you to enjoy.  They always make me smile and it means boost my immune system and my serotonin level for instant feel good mood. You can follow Sharon Eden on twitter at @sharoneden if you want to feel fabulous on a daily basis.

Here is your laughter therapy with good night wishes:

1. G’dnight, thanks for traveling with me & sleep exquisitely gem-like when you do…
2. G’night & sleep snazzily when you do..
3. A very good night – & sleep mouthwateringly when you do…
4. A very good night… & sleep luminously innovatively deep when you do…
5. G’dnight & sleep incandescently when you do…
6. An ambrosial good night – & sleep sensationally when you do…
7. Sleep reparatively & nourishingly when you do…
8. G’dnight… & sleep ambroisially when you do!
9. Good Evening …& sleep audaciously when you do
10. Bonsoir mes amis!’… Sleep extraordinarily lushly when you do.
11. So a sweet good night – & sleep exotically when you do…
12. Gooood night & sleep purposely, passionately & powerfully when you do.!
13. so a v goodnight & sleep oh so voluptuously when u do..
14. Good night & sleep tantalizingly when you do..
15. So Good night… & sleep sensationally when you do!
16. So wish you all a good night. Sleep very tastily when you do …
17. G’night… sleep magnificently aligned when you do…
18. G’night superb people… Sleep with surprise & innovation when u do..
19. G’dnight & sleep fluorescently when u do!…
20. So g’night & sleep awe-inspiringly when you do..
21. G’night & sleep spectacularly when you do…
22. Time to go-so sleep sonorously when you do…
23. G’dnight all & sleep adventurously when you do…
24. G’dnight. Sleep cocooned lovingly when you do…
25. G’dnight & sleep with infinite possibility when you do…
26. A very beautiful goodnight & sleep smolderingly when you do
27. G’night… & spread your wings. Fly passionately with power of your knowing in dream time…
28. Go well & gently whatever you are doing- & when you sleep do so candidly…
29. So goodnight & sleep sensationally whenever you do…
30. A yawning good night & I hope you sleep chocolately when you do…
31. Good night- sleep sabotagingly sensually when you do…
32. Sleep dancing sunlit waters when you do. Good night, my friends…
33. Time to turn in feeling blessed & thankful. G’dnight- & sleep venerably when you do…
34. G’night & sleep swirling sandstorm crystal treasures…
35. G’night… & sleep flowing freely when you do…
36. So a splendid g’night to you & sleep honorably when you do…
37. Now definitely time for alternative universe. G’night & sleep majestically when you do…
38. Sleep soothingly when you do…
39. Good night & sleep sensually when you do…
40. G’night – & sleep perspicaciously when you do…
41. G’night…& sleep unfurlingly when you do…
42. So definitely good night to you. Sleep rotating rumbas when you do…
43. A very g’night to you… & sleep innovative curlicues when you do…
44. G’night & sleep contiguously when you do…
45. G’night… & sleep soulful tangos when you do…
46. Good night… Sleep fierily & ferociously when you do…
47. G’night – & sleep lusciously joined up when you do…
48. G’night! Rest divinely… & sleep hypnotically when you do…
49. A deliciously serendipitous good night to you… & enjoy yours.
50. So g’night…& sleep intriguingly when you do…
51. G’night… sleep elegantly & easily when you do…

As you can see, you can also expand your vocabulary especially if English is your second language as mine. If I ever decide to finish my MA in Linguistics, I will write my Thesis on Good Night Wishes.

Anyway, let us never forget to wish Good Night to people we care about.

Breathe, smile and be happy.

©Irina Wardas, HHC

Women’s Holistic Health Coach and Counselor

How to Use Good Night Wishes as Laughter Therapy

Are you a touching / hugging person ?

Hugs and physical touch are very beneficial for our health: they reduce stress and relax us,  lower our blood pressure and improve our mood which help to boost our immune system, balance our hormones and speed up our metabolism (we need for a successful weight loss).

And for us, ladies, who are full of emotions,  what can be more important than a touch of a person we love or care? Hmmm, well, maybe a nice gift or two… But I think it depends on our age as well as our perceptions and expectations from our life, our partner, etc.

According to Gary Chapman, the author of “The Five Love Languages” we can speak  different languages to our partners, and one of them is “Physical Touch” Language – you speak it if you  truly believe that our bodies are for touching and would prefer human touch to gifts, help, etc.

So, do you speak Physical Touch language?

Or you are experiencing lack of physical touch in your life right now? If so, let’s change that!

I’d like to share with you an extract from the article “The Need for Touch – The Importance of Human Touch in Our Lives” by Fred Krazeise, Certified Massage Therapist, Intrinsic Coach, with an integrative health care practice focusing on women’s health and shock / trauma recovery.

...We crave touch from the very moment we are born. We learn through touch. It’s where we first develop feelings of attachment and self-esteem. The act of receiving nurturing touch makes us feel safe; it comforts us, and lets us know that we are loved.

Unfortunately, in America, we seem to be very uncomfortable with touch. And I am not for a minute suggesting that we all abandon our personal boundaries, but we don’t have to always apologize when we accidentally intrude upon another persons “space.”

Consider how touch is used in other parts of the world. Throughout Europe, it is common for women to walk down the street arm-in-arm. In many parts of the world, men and women alike exchange a kiss on both cheeks as the common form of greeting. In Greece it is common for men to dance, arm-in-arm (and it’s not just induced by too much Ouzo!).

Sadly here in the US, we restrict our hugs to that “all-American A-frame,” bent over at the waist, touching only the upper parts of our bodies. And what about those “air kisses?” What is it with that?

Touch connects us to our own humanity, and nurturing touch improves our well-being. Consider this:

- A study was conducted at a major university library. Librarians were instructed alternately to touch and not touch the hands of students as they handed back their library cards. Then the students were interviewed. Those who had been touched reported far greater positive feelings about themselves, the library, and the librarians than those who had not been touched. This occurred even though the touch was fleeting and the students didn’t even remember it.

- According to Adoption.com, Studies conducted in orphanages and hospitals tell us that infants deprived of skin contact will lose weight, become ill and may even die. Premature babies given periods of touch therapy gain weight faster, cry less, and show more signs of relaxed pulse, respiration rate and muscle tension.

- Marriage and family counselors report that that couples in crisis are most likely to have stopped the simple everyday kind of touch that is crucial to a healthy relationship. I am not talking about sexual contact. I’m talking about simple hugs, a caress – soft, loving, nurturing touch that we all so desperately need and want.

As we grow older, we receive less and less touch. We have rationalized that touch is no longer important. We’re adults now. We’re suppos ed to be tough. Sadly, we may come to associate touch exclusively with sexuality, and we forget that as adults we still need touch as much as we did when we were children. Unfortunately, the elderly are the least touched group in our society. They receive less touch because they are more likely to be living alone.

Simple, loving, human touch can:

o Reduce anxiety and stress
o Promote peace of mind
o Improve our focus and promote a state of mental alertness
o Enhance our ability to think creatively but calmly
o Promote a feeling of being cared for and nurtured
o Help fight off disease by stimulating the immune system
o Improve our sense of body image

So I ask you to look for ways to increase the amount of touch in your life. How? Here are a few ideas.

- If you are in a relationship, talk to your partner about your need for touch. If you feel that something is lacking or needs to be changed, change it. Take the initiative. Reach out spontaneously and hold hands. Hold a hug longer than usual. Share a back rub, or foot massage.

- Don’t be shy. Ask for touch. It’s totally ok to say to a friend or loved one, “I need a hug.” And it’s also ok to ask a friend or loved one, “Would you like a hug?” You’ll be surprised at how many people will say yes…

Let us be touch and hug smart, shall we?

And don’t forget to breathe, smile and be happy while touching or hugging.

©Irina Wardas, HHC

Women’s Holistic Health Coach and Counselor

Touch Therapy for a Happy Relationship and Healthy Heart