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It's such a pleasure to help those closest to us become happier and healthier. Please forward this e-Book to friends, family members and colleagues. They will learn the latest information from the world of holistic health.
Irina Wardas Certified Holistic Health Counselor Women’s Health and Relationship Expert www.NaturalCounselor.com
©2008 NaturalCounselor.com. All rights reserved.
My intention for this e-Book is to help you learn how you can permanently change your relationship with food. The purpose of this e-Book is for you to realize that a healthy diet and lifestyle can dramatically improve your well-being. I have written it for those who are ready to start taking care of themselves. I always tell my clients: we have one life to live and one body to love and take care. If we don’t take care of ourselves, nobody will, but what if something happens to us? Who will take care of our children, our family…?
Breathe, smile and be happy. Irina Wardas, HHC AADP Women’s Health and Relationship Expert NaturalCounselor.com
©2008 NaturalCounselor.com. All rights reserved.
Table of Contents
Step One. Step Two. Drink more water. Eat the right foods.
Step Three. Exercise / sweat Step Four. Step Five. Step Six. DeStress. Eat homemade food.* Detox.
Step Seven. Have sex. Step Eight. Have homemade facials. *Healthy cooking recipes; Detox Recipes; Healthy Tips for Women.
©2008 NaturalCounselor.com. All rights reserved.
We women never have time for ourselves, but if something happens to us, who will take care of our children, our family? We have to learn how to prioritize our health, our relationships, our jobs, etc. We need to sort them out and start a wonderful journey to wellness – a journey that will help us to feel and look fabulous.
The content presented in this eBook is to be used only information and does not constitute a health diagnosis or medical advice. Consult your health practitioner if you have any questions, or as needed.
©2008 NaturalCounselor.com. All rights reserved.
How to Feel and Look Fabulous One Step at a Time
Step One. Drink more water.
Water should be purified and not from the plastic bottles or containers. How much water do we need? It depends on your bioindividuality. Have in mind that simply breathing causes the loss of a significant quantity of water each and every day, depending on the climate in which you live and your level of physical exercise.
Step Two. Eat the right foods.
Fiber. The indigestible parts of fruits, nuts, whole grains, beans and vegetables sweep toxins from your body and slow the speed at which your body absorbs sugars from food. Whole grains have been a central element of the human diet since early civilization. Ancient people cultivated grains from common grasses which contains nutrients essential for vitality and prevention of disease. Whole grains, such as corn, millet, wheat, rice, pasta, dark breads, oats, buckwheat or kasha are digested slowly and steadily, and experts believe this helps control blood sugar, diabetes, and insulin levels. The high fiber and satiating properties of these foods make them ideal for keeping your weight down. Women with the highest fiber intake were 50 percent less likely to gain a major amount of weight in midlife. Beans (adzuki, black beans, black-eyed peas, chick peas, lentils, red kidney beans, split peas, navy beans, mung beans, yellow or black soy beans) are a wonderful way to add high-quality, plant-based
©2008 NaturalCounselor.com. All rights reserved. 5
Nuts and seeds are an easy and simple way to include healthy fats. garlic liberally. Dark green vegetables contain high level of B vitamins a group of stress-relieving vitamins that can also calm anxiety and depression. kiwis.protein to your diet. Omega-3 fatty acids improve the metabolic function of every cell in your body. Monounsaturated oils such as olive oil has anti-inflammatory properties. safflower and vegetable oils. Fruits and vegetables are full of antioxidants . walnuts and ground flaxseed while limiting your intake of pro-inflammatory omega-6-rich foods. All rights reserved.com. curcumin in turmeric help to turn on your metabolism at the cellular level and regulate hormones that help control appetite. grapefruit. primary by reducing the inflammation.carotenoids in carrots. ©2008 NaturalCounselor. soy. like heavily processed foods as well as corn. giving a natural laxative effect which we can call natural detox. turmeric. Healthy fats. as they are high in fat. and are versatile enough that you may never tire of them. Use fruits and vegetables as snacks and use spices-cinnamon. Increase your intake of fish. calories and protein. They are high in iron. and strawberries are all excellent sources of stress-busting vitamin C. crunch and rich flavor to your foods. Try to eat more organic fruit and vegetables or at least from local farmers markets. Fruits and vegetables and spices. B vitamins and fiber. 6 . The phytonutrients . The alkaline element in fruit combined with its acids stimulates the liver and pancreas.important diseasefighting compounds that help to fight diseases and boost our immune system. Fruits like oranges. They are a powerhouse of energy.
To get started in the habit of chewing correctly. It helps if you put your fork down between bites. o Chew every mouthful of food at least 30 times each. o Saliva assists in the digestion of carbohydrates. All rights reserved. chew.com. ©2008 NaturalCounselor.) If under pressure at meals. Chew properly. which creates less gas. take deep breaths. Taking the time to chew will help you to enjoy the whole spectrum of tastes and aromas that make up the meal. 7 . o Saliva also makes the food more alkaline. until the food becomes liquid. try counting the chews in each bite. aiming for 30 to 50 times.Here is "The Dirty Dozen" List (you should always buy organic or local): Nectarines Pears Celery Peaches Apples Cherries Strawberries Imported Grapes Spinach Potatoes Bell Peppers Red Raspberries To eat healthy means not only to eat small portions but also to eat better quality food. and let the simple act of chewing relax you. but it is caused by spleen imbalances. o Chewing breaks down food and makes it easier on the stomach and small intestine to digest. (Gas is experienced in the stomach and intestine.
All rights reserved. are bored. processed food) or have lack of nutrients. have hormonal changes. don't eat enough seasonal foods. have imbalanced diet (too much sugar. Food cravings are especially common in people following structured diet plans. Our cravings tell us that some brain chemicals are missing in our bodies. as opposed to food in general.Listen to Your Body and Be Crave Smart "A food craving is an intense desire to consume a particular food. ©2008 NaturalCounselor. and often interfere with the best of intentions to adhere to a particular style of eating. Whenever we have cravings. don't eat some foods for a long period of time (foods from our childhood). Learning how to listen to our bodies is a long but rewarding process because it helps us become healthier and happier. (emotional eating). our body tries to tell us something. the free encyclopedia Most of the people think that having cravings is a bad thing and that we have to do our best to get rid of them. stressed out. and it means it is time to learn how to listen to our body in order to understand its needs and imbalances. Having cravings is a unique way of communication with our bodies and a wonderful tool for finding which foods work best for us. It is not true.com. we might have cravings if we: don't drink enough water (dehydration is considered to be a mild hunger). In general." From Wikipedia. dissatisfied with our relationship. salt. 8 .
Dealing with cravings is not easy. 9 . What about eating something crunchy? It might indicate that you don't chew enough or the right way which is very important for proper digestion (raw carrots. arugula. Never forget that you have only one life to live and one body to love. winter squash. What about eating something heavy? Maybe you have been eating a lot of raw foods (eating fish or beef will help).com.Super Simple Detox" can help). Feel like eating bitter foods? It may indicate that your body needs more nutritious foods to enhance digestion (incorporate more dandelion. you are not in the mood for healthy alternatives. Feel like eating spicy foods? Are you also overweight? Maybe your circulation slows (incorporate more onions.com ©2008 NaturalCounselor. What about eating something creamy? It might indicate that you have eaten a lot of baked flour products (creamy soups. All rights reserved. celery might help). collards into your diet). be Crave-Smart! Adopted from the IntegrativeNutrtion. ground cayenne pepper into your diet). If. Feel like eating salty foods? Maybe your body has mineral deficiency (try eating more leafy vegetables which are high in minerals). carrots).Feel like eating sweet foods? It always means that your blood sugar is low and your body is asking for energy (try eating more sweet potatoes. Feel like eating sour foods? It may indicate that you have a lot of toxins in your body and you need to get rid of them as soon as possible (my e-Book "Detox 101 . grains can help). garlic. What about eating something crispy and dry? It might indicate that you maybe drink too many liquids (in this case. try your best in finding healthier choices possible. Don't be Crave-Free. beets. sometimes. yams. try healthier version of crackers of chips). kale.
When you burn fat the toxins from the fat cells enter the blood). Step Four. Losing weight gradually . 10 . All rights reserved. Pesticides.com. focused. DeStress. boost mood. and metals such as mercury and lead from air.not crash dieting-will also help you prevent your blood stream from becoming a toxic dump. Tai chi -moving meditation . ©2008 NaturalCounselor. water and food circulate in the blood and wind up in body fat. Any form of exercise helps.consists of slow. but so will saunas and hot baths. Regular exercise should make you sweat. deliberate moves that awaken your chi and allows it to flow unblocked throughout your body. Your body excretes toxins and waste in perspiration. improving your healthy well-being. lowers inflammation and improves the rate at which insulin can move blood sugar in your cells-so there is more available as fuel and less sugar circulating in the blood to be turned into fat. chemicals from manufacturing. Yoga poses reduce stress levels. and regular sustained movement support your thyroid. (Another toxin accumulator-rapid weight loss.Step Three 3. Studies show that your level of the stress hormone cortisol stays low even while you're doing basic beginner yoga. Sweat – cleans up your system. and improve overall health. The solution: Sweat. In the blood these toxins sabotage the body’s main metabolic regulator-the thyroid gland. Try Yoga/ Tai Chi Class. Exercise/Sweat Resistance training builds muscle.
11 . and then inhale through the same nostril for four counts. Exhale all the air from your lungs through your left nostril. Calming Breath Close your eyes and cover your right nostril with your right thumb. -. Things to do today: Exhale.Chinese proverb Women have a passion for mathematics. -.Breathe Mind/body practices like yoga and tai chi can help reduce stress. It relaxes and detoxifies your body. Lift your ring finger. All rights reserved. They divide their age in half. But breathing is also effective. -. Ahhhh. hold for four counts. Studies have suggested that humor can lower blood pressure and boost levels of natural feel-good chemicals known as endorphins. keep your right nostril closed with your thumb and use your right ring finger to close your left nostril. double the price of their clothes. exhale.Marcel Achard ©2008 NaturalCounselor. you sure can laugh at one. You have to be conscious of your breath for a few minutes every day.Elayne Boosler The woman who tells her age is either too young to have anything to lose or too old to have anything to gain. When women are depressed they either eat or go shopping. Next.The Buddha Laugh Even if you can't tell a joke..com. inhale. Now inhale through your right nostril for four counts and use your thumb to close your right nostril for four counts. Men invade another country. Take the laughter yoga class. and always add at least five years to the age of their best friend. Lift your thumb and exhale slowly through your right nostril for eight counts. Repeat five times. Just a few seconds of deep breathing can alter your brain's chemical balance enough to create a great sense of peace.
The biggest seller is cookbooks and the second is diet books . -. -. And if she suspects that she might have great legs.Barbara Cartland Anatomically speaking.com.Cynthia Heimel At 50. 12 . -.how not to eat what you've just learned how to cook. really believes she has great legs. deep down in her core. you have the choice of keeping your face or your figure and it's much better to keep your face. you have the choice of keeping your face or your figure and it's much better to keep your face.Andy Rooney My advice if you insist on slimming: Eat as much as you like . I have never met a woman who.just don't swallow it. then she's convinced that she has a shrill voice and no neck. -.Harry Secombe At 50. All rights reserved. -. -Isobel Barnett We have no faith in ourselves.Barbara Cartland ©2008 NaturalCounselor. a bust is here today and gone tomorrow.
and career first priority? No wonder you have no time to eat regularly! What is stress in the first place? According to the Webster-Merriam Dictionary. 13 . Stress may be a factor in disease causation. But instead. colors and preservatives we consume every day. we are what we eat." You shouldn't always blame your children. or husband. According to Ayurveda. gloomy. junk. we need better quality meals to help us stay focused. and impatient. or work. depressed. relatives.we get even more stressed out . Surprised? Do you have no time for taking care of yourself because you always put children. ©2008 NaturalCounselor.we eat even more refined. always stressed out? Have you being worn out or tired recently? Sometimes the food you eat causes stress too. aggravated.Stressed Out By Food? Tips On How To Reduce Your Stress Overload Are you always busy. fearful. grounded. cranky. irritable. we get trapped in cycles: we eat too much junk/processed food . exhausted. worried. anxious. What shall we do? We have to break the cycle! We have to understand that there are foods that might help us feel angry. in balance. All rights reserved. relationship. When we are stressed out. chemical or emotional factor that causes bodily or mental tension. stress is "a physical.com. you will find out how many chemicals. processed. jittery. always on the run. or traffic fad food labels.
com. sorbets. All rights reserved.Foods that Create Stress in our System Hydrogenated oils Refined vegetable oils Sugars Artificial sweeteners High-fructose syrup Flour products Refined grains Junk foods Fast foods Processed foods Caffeine Alcohol Tobacco Be aware of hidden sugars in the following items: Breakfast cereals Salad dressings Luncheon meats Canned fruits Bread Peanut butter Crackers Soups Sausage Cheese dips Chewing gum Jellies and jams Frozen deserts (ice cream. to help ourselves with being stressed out by food we have to avoid: ©2008 NaturalCounselor. yogurts) Tin other words. 14 .
Caffeine boosts production of the stress hormone adrenaline. and when it drops too fast we feel moody. and alcohol upsets the blood sugar level which can lead to insomnia. unhappy or anxious. Foods with ingredients we cannot pronounce or don't know the meaning of. 15 .com. Processed sugars raise our insulin level too high and too quick. etc. Refined sugars.5 per serving) in junk food and refined carbohydrates we consume reduce circulation and raise blood pressure keeping our body in a constant state of stress. Caffeine and alcohol. Foods with trans fatty acids. Take your first step to a healthier you by watching what you eat as well as by avoiding foods which can make you stressed out. All rights reserved. depressed. ©2008 NaturalCounselor. The trans fatty acids (even 0.
garlic. kale.. Calcium. overeating. Healthy foods rich in Calcium are almonds. causing irritability and nervousness. tofu. 16 . A deficiency of magnesium interferes with transmission of nerve and muscle impulses. etc.a week..Super Foods to DeStress and Look Fabulous Numerous studies show that one thing we all have in common in 21st century is stress. irritability. asparagus. sadness and depression.a day? Did you know that according to recent studies. pounding heart. yogurt / kefir. the first step in helping with stress overload is to eat more super foods that can help us to reduce stress and feel better (the second step will be detox). All rights reserved.com. salmon. anxiety attacks.000 people a day take time off work because of a stress related illness?! When overstressed. Studies show that people who are depressed have low levels of B6 ©2008 NaturalCounselor. prunes. oats. kelp. more than 800. cabbage. bad temper.. stomach problems. mustard greens. sesame seeds. It has been found that people under stress have low magnesium levels.. contain Magnesium. Because we are what we eat. Almonds. broccoli. How often do we get really stressed out? Once a month. leafy vegetables. moodiness. spinach. B6. apricots. seafood. apples. fatigue. Magnesium. brown rice. Our body needs a proper balance between magnesium and calcium to have a healthy stress response. etc. frequent colds. we may have headaches or migraines. Whole foods rich in anti-stress vitamins and minerals are stress fighters and we have to incorporate them in our diet as much as possible. salmon. etc. tension in back of neck or head.
spinach. brown rice. if I say emotions and bad food choices. whole grains. Healthy foods rich in folate are asparagus. oranges. what causes stress in our life? Well. lentils. chronic fatigue. ©2008 NaturalCounselor. walnuts-to get more Vitamin B6. you must relax. We need eat more avocados. B12 deficiency can contribute too many anxiety disorders caused by stress. dates. depression. mushrooms. blood sugar fluctuations. 17 . sea vegetables (if we don't eat meat) to get more Vitamin B12. And as women. salmon. root vegetables. Let us think. fish. seafood.the real key to transmitting feelings of pleasure. most of the time we don't prioritize our health.com. etc. All rights reserved. they have always been. but it is true. irritability. as a matter of fact. Studies show that folic acid helps make dopamine . moodiness. the hormone your body produces when you are stressed. Folic acid. will you believe me? I am not sure. No time to de-stress? Think again! You can lower your stress level in a second with these on-the-spot mood boosters. tuna. Slow down. increases your appetite and promotes inflammation. we know that unfortunately. cortisol. Six Instant Mood Boosters for Busy Women Women are very busy these days.and serotonin. nervousness. oatmeal. As we remember. green leafy vegetables. reducing the body's sensitivity to metabolic hormones. relax and enjoy. such as hormonal imbalances. To reduce cortisol levels and normalize your metabolism. legumes. barley. for a second. bananas. We need to eat more salmon. As we know. B12.
If we don't take care of ourselves. but also improves mood by boosting serotonin and endorphin levels in the brain. Have some Dark Chocolate. Take a piece of dark chocolate. Recent studies show that singing your favorite tunes is more beneficial than simply listening to them. our family? Studies show that more than 800. such as a squishy ball. who will take care of our children. Study shows that making conversation with someone you care about causes the same kind of positive physiological changes that a massage does. 18 . Let us be stress smart.com. All rights reserved. Studies show that Dark Chocolate (70-75% of cocoa and higher) not only low blood pressure and clear the arteries. Call your friend or talk to your pet. ©2008 NaturalCounselor. To express your feelings and thoughts you can either call a friend or talk to your pet (pets are even better listeners). Squeeze a squishy ball. Take a walk. to work away your tension. but if something happens to us. Start singing. close your eyes and relax.000 people a day take time off work because of a stress related illnesses. nobody will.Start laughing. Start squeezing something. Studies show that even forced laughter lowers cortisol and blood pressure instantly. Some fresh air and moderate exercise can help clear your mind and frustration or anger.
smog. anyway? It is basically any substance that creates irritating or harmful effects in the body. we can acquire toxins from our environment by breathing them. Our blood is what creates our cells. we all have opinions how to do it. All rights reserved. and even out carpets. and even touch. pesticides. Eat homemade food. our hair. which can sometimes even damage our tissues and organs. contain toxins. or a several day procedure. juicing or profound cleansing program with professional help. Many of us are into detox: we want to try it. what is a toxin. our brains and our thoughts and feelings. Toxins can be poisons. It might be a recipe for a drink. our organs. fungicides.Step Five. our skin. 19 . and many substances that we don't even know are leeching into our bodies via our clothing our furniture. we like it or we hate it. Why We Need to Detox Detox and cleanse are very popular words nowadays.com. Homemade cooking has always been the key to de-stress yourself from junk and processed foods and to reduce your stress overload in general. drink. heavy metals. in other words. * The food we take into our mouth goes into our stomach where it gets digested and eventually assimilated into the bloodstream. our tissues. eat. especially in spring. First. by ingesting them. Step Six. Did you know that the worst toxins we can ingest are put into our foods as additives and preservatives? ©2008 NaturalCounselor. or maybe even fasting. cleaning solvents. Learning to cook high quality food for yourselves and those you love can change everything. Detox. or through physical contact with them. A lot of people are not aware of the fact that everything we breathe.
headaches.Our body itself produces toxins through its normal every day functions. they can cause irritation or inflammation of the cells and tissues. The question is how far we should go. Fats. our physical state and energy level. poor sleep. in other words. blood sugar imbalances. it depends on our current diet. organ and whole body level. premenstrual syndrome. We have to listen to our bodies because they always try to tell us if something is wrong. ©2008 NaturalCounselor. Well. poor digestion. 20 . gas. what type of cleansing will work for us. bad breath. acne and other skin problems. free radicals.com. blocking normal functions on a cellular. food allergies. An overloaded body will alert you that it is in a toxic state by sending out messages in the form of fatigue. it is functioning non-stop 24/7 and obviously there are toxins that need to be eliminated. constipation. it depends on our individual lifestyle and needs. attention problems. We do need to cleanse our bodies not to become a toxic dump. Our body is very intelligent. chronic pain. When these substances are not eliminated. food cravings. All rights reserved. different irritating substances act as toxins on the internal level. etc.
because we can detox it using seasonable super foods.com. diary products. All rights reserved. our body cleanses itself by an absolutely natural process. garlic. purify and protect our liver. nuts and legumes) can help most of us detoxify somewhat and bring us into balance in general. leafy greens. You may be amazed with the fact that simply drinking more water (filtered of course!) helps us eliminate more toxins. grapes. fats. hydrogenated fats. beets. And we don't need an excuse to wait for spring to cleanse our bodies.Easy Steps to Super Simple Detox Detox is a relative term. cleanse the intestines. because anything that supports elimination can be said to help us detoxify. meats. If the body is working well with good immune and eliminative system. consider to buy organic or local fruits and vegetables because of the high level of pesticides in conventionally grown produce. seaweed. grains. Shifting from the most congesting foods (sweets. To eat healthier doesn't mean to ©2008 NaturalCounselor. We need to include these fantastic fruits and vegetables in our routine and use one or two every day. bread. parsley. lemons. etc. celery. I hope you have made a very important decision already: to drink more water and eat more fruit and vegetables-the high-water-content cleansing foods. If you want to take another step. Amazing? Isn't it? The power of food can make miracles! From all said above. Why? Because these foods purify our blood. 21 . As a matter of fact. we can handle the basic every day exposure to toxins. cucumbers. onions. It will be your first two steps to better and healthier you. refined flours. fried foods. such as apples. drugs) to the least (fruits and vegetables. But sometimes we need to change our dietary (healthier food choices) habits to reduce intake of toxins and improve elimination which can be also a great weight loss technique.
22 . bolster your immune system and leave you with healthy routine to live by all year long. mix and put on your face for 15 minutes . ©2008 NaturalCounselor. but it doesn't have to be an unpleasant experience with profound cleansing. relaxes your body. Face Mask for Busy Women Cut open 2-3 grapes.themedicinehut. I call it facial meditation. fasting or juicing programs. and even promotes wellness as well as welcomes sleep. Simply eating detox super foods every day can increase your energy. Have homemade facials. Home-made facial is one of the best relaxation techniques. You can start buying the fruits and vegetables with lower levels in pesticides using "dirty/cleanest dozen" chart. All rights reserved. Step Seven. saving some money and still improving quality of foods you consume. cleansing body will involve some dietary changes. Wash off in 15-20 min with cold water. Rub the juicy parts of the grape over the face.spend much more. As we can see. from www.it is delicious.com. While lying in bed think about something very pleasant. neck and eyelids. because you kill two birds with one stone: you not only nourish/cleanse rejuvenate your face but also have to lie down for at least ten minutes. releases 'happy' chemicals. Have sex. Step Eight.com Uplifting Mask with Kiwi and Honey Mash one kiwi and add 1/2 tsp of honey. Numerous studies show that healthy sex life enhances your relationship.
Gently squeeze the pouch while bathing.com. Place 30 grams or 2 to 3 rounded tablespoons of Seaweed Flakes in a cotton scarf. Variation: Add apricots to a little warm olive oil to form a spreadable paste. add honey and yogurt. Toss in hot bath water. Peach Face Mask Mash a fresh peach. muslin bag. 2. Good for dry skin. or cut off old pantyhose / nylon (doubled). 23 . mix with enough warm olive to form a spreadable paste. Tie well with string (loose seaweed flakes may clog drain). Good for dry skin. All rights reserved.Strawberry Face Mask Ingredients: 2 tablespoons plain yogurt 3 organic strawberries 1/2 teaspoon honey Mash the strawberries to a pulp. Apply to your face and neck and relax for a 20 minutes. 4. Apricot Face Mask Mash the fresh fruit for a good facemask. ©2008 NaturalCounselor. 3. Seaweed Mineral Bath 1.
Seaweed Minerals and Vitamins are nourishing your skin and soothing your sore joints and muscles. The seaweed flakes turn to gel which is released by gently squeezing pouch as it soaks -. Rub the seaweed gel on your body and on your face. 24 . and leave it on face for the duration of your bath. minerals rich and also contains vitamins which will absorb through skin. Lean back and relax -.com. from www.Seaweed Flakes are natural.com ©2008 NaturalCounselor.you'll breath in a fresh ocean smell. All rights reserved.spaindex.
com.It depends. But what about our young children who have less well-developed processes of elimination. they do protect against sunburn.How to Save Our Skin From Sun Damage Naturally (Part I . they still should avoid too much sun -everything in moderation is the best policy. and wear a hat or try to be in the shade. there is no such a thing as safe tan. we need to detox from time to time not to become a toxic dump.. If we have a good immune and eliminative system. everything we apply to our skin will be also absorbed into our bloodstream. When my son was young. As a matter of fact. I don't use sunscreens because I try to stay out of sun from 11:00am till 4:00 pm. You might think that sunscreens protect against skin cancer. and unfortunately.Sunscreen) In Summer we are ready to go to the beach to get some suntan to look fabulous (as we think). more and more studies show that there is no such a thing as safe sunscreen either. I didn't let him be out in the middle of the day in the direct summer sun. and have a larger surface area per body weight than adults? Do they need more chemicals in their bodies? As for me. which is very dangerous for our health. and it means we'll get more toxins.. Otherwise. Everything we eat goes to our bloodstream. the more they will be absorbed into the body. Well. we can handle the extra exposure to toxins. 25 . People don't realize that even if they use sunscreen. Did you notice how many chemicals regular sunscreens contain? Studies show that the longer sunscreen chemicals are left on the skin. All rights reserved. as for cancer. ©2008 NaturalCounselor.
You might be interested in sunscreen products with micronized zinc oxide as the only active ingredient. Coconut Oil. They are supposed to be safer products. Coffee Butter. 4. Olive and Peanut oils as well as rich in cinnamic acid. sour cream. celery. And never forget that an old fashioned way. Pumpkin Seed Oil. 3. Shea Butter. We shouldn't eat carrots. 5. kefir or aloe-vera gel to reddened areas to help reduce inflammation and cool and moisturize our skin if we did get sunburn. sun glasses and a shade from a nice large tree.might be the best natural protection. Studies show that these vegetables contain psoralens. Aloe Vera Oil. parsnips and limes before we go to the beach. ©2008 NaturalCounselor. Raspberry Oil. 26 . Choose the right sunscreen product using common sense and exploring your options the one that offers least harm is the best. We can use oils from our kitchen such as Sesame Oil. They might increase the skin's sensitivity to light and cause skin discoloration or rashes.Here are some healthy tips on how to protect our skin from sun damage: 1. You can find a lot of modern sunscreen products which incorporate many of these oils and butters. Walnut Oil. Pomegranate Oil. If we do need sunscreen. We should apply a thin coat of yogurt. parsley. we have to look for better and healthier alternatives. ultraviolet light will still suppress your immune system. Avocado Oil. Jojoba Oil.com. Studies show that even if you use a sunscreen and don't get burnt. All rights reserved. All of them have UV protection and damage repair properties and provide natural protection from the sun. especially bergamot (Citrus bergamia).a big hat. 2. chemicals that may make you unusually sensitive to the sun. Two nontoxic solutions are the sun blocking minerals zinc oxide (studies show that only clothing and zinc oxide totally block UVB and UVA rays) and titanium dioxide. We shouldn't use skin-care products that contain citrus essential oils.
berries. 27 . Fortunately. That is why we always try different diets (which mostly don’t work) to loose weight. green peppers. berries to get more Vitamin A. women. most of us don’t realize that the ultraviolet rays do significant damage by forming free radicals in the skin cells which can lead to serious health problems .recent research indicates a strong link between free radicals and the risk of disease. tomatoes. watermelon. oranges. cantaloupe. But we also need a diet rich in antioxidants.How to Save Our Skin from Sun Damage Naturally (Part II: Diet) We. because antioxidants such as vitamins A. always want to look fabulous no matter what. apricots. C. and I mean healthy. green leafy vegetables. squash. peaches. our bodies naturally produce some antioxidant compounds to neutralize free radicals before they can harm biological processes. broccoli. kiwi. sweet potatoes. we have to look for healthy alternatives. tomatoes to get more vitamin C. and this is one of the reasons why we want to get suntan as soon as summer has arrived. All rights reserved. ©2008 NaturalCounselor. collards. lime. such as carrots.com. Super Foods That Can Save Your Skin from Sun Damage: I. broccoli. E and D as well as selenium and omega-3 significantly reduce the inflammation and skin damage caused by sun. Unfortunately. kale. To feel and look fabulous we need to incorporate foods rich in antioxidants into our diets: bright-colored fruits and vegetables. If we want to feel and look great. We need to learn not only how to protect our skin from sun damage as well as sunscreens full of chemicals/toxins but also how to help our body to deal with the damage occurred.
parsley. I always try to obtain antioxidants from whole foods instead of supplements and get a healthy suntan (very early in the morning) instead of using sunscreens full of chemicals to feel and look healthy. We also can find it in: fish liver. walnuts. eggs. tuna and vegetable oils. dandelion greens. and osteoporosis. oatmeal. And remember: there is no such a thing as a safe tan or sunscreen. That is why we have to avoid any overexposure to the sun. flax seed to get more Omega-3 fatty acids. sunflower seeds. important for preventing and treatment breast and colon cancer. Wild salmon. almonds. salmon. sweet potatoes. millet to get more vitamin E. chicken and garlic to get more Selenium. celery. buckwheat. oatmeal. All rights reserved. 28 . necessary for normal function of thyroid and normal blood clotting.com. legumes. We also need moderate sunshine -a healthy suntan (before 10:00am and after 5:00pm)-every day because this is the way we get easily vitamin D which is required for the absorption of calcium. II. green leafy vegetables. As for me. walnuts. barley. necessary for protecting muscle weakness. ©2008 NaturalCounselor. Let us be sun smart. Shellfish. sardines. barley. dairy products. We should avoid (as I mentioned in Part I) eating carrots. III. sesame seeds. A healthy life style and a healthy diet are the keys to a younger and healthier skin as well as to a younger and healthier you. parsnips and limes before going to the beach-they might make your skin very sensitive to the sun.
carrots and celery. or until vegetables are soft. Add miso to the soup and simmer for five minutes. then the water. Add carrots. celery and corn. and bring to a boil. Reduce heat and simmer for about 15 to 30 minutes. 29 . Adapted from Embracing Menopause Naturally: Stories. You can also roast the corn before adding it to the soup. Sauté the onions in sesame oil until translucent. Variation: Adding another vegetable or omitting one will vary the taste of the soup. Pureeing the soup in a blender or eating it cold is another option. cooling sweet soup for hot flashes and to enjoy in the summer season Serves 4-6 Ingredients: 4 ears of corn 1 large onion 2 carrots 2 stalks of celery Nori Sea Vegetable 1 teaspoon light sesame oil 4 teaspoon mellow rice miso. diluted with warm water 4-6 cups of spring water Directions: Begin by dicing the onion. Garnish with nori strips that have been toasted and cut into thin strips and serve. All rights reserved. ©2008 NaturalCounselor.* Healthy Cooking Recipes Sweet Corn Soup This is a delicious.com. Remove the Kernel from the corn. Portraits and Recipes by Gabriele Kushi. Use fresh or frozen corn.
chopped 1 Tb. Add the avocado and blend until smooth. Add the chard and basil and blend again. The original recipe is for two servings so I doubled it. ©2008 NaturalCounselor. lemon juice. if necessary 1/2 ripe tomato. cayenne and salt in a blender and process until smooth. celery.com. 1/2 cup water. 30 . plus 1/4 cup water to thin. tomato. green onion. Add the remaining 1/4 cup water to thin. From Raw Food Made Easy by Jennifer Cornbleet. miso. Ingredients: 1 small zucchini 1/2 cup water. All rights reserved. chopped Directions: Place the zucchini. if necessary and blend briefly. crushed garlic (1 clove) Dash cayenne pepper Dash salt 1 cup chopped spinach or chard 6 fresh basil leaves 1/2 ripe avocado. mellow white miso 1/2 tsp. fresh lemon juice 1 1/2 tsp. garlic.Garden Vegetable Soup Just in time for all the zucchini and tomatoes. refrigerate for 30 minutes before serving. Serve immediately. seeded and chopped 1 celery stalk. For a chilled soup. chopped 1 green onion.
sliced onto the rings 2 tbs. minced herbs. Spinach and Orange Salad Ingredients: 225g baby spinach leaves 2 large oranges ½ onion Dressing 3tbsp extra virgin olive oil 2tbsp freshly squeezed orange juice 2tsp lemon juice 1 tsp clear honey ½ tsp wholegrain mustard ©2008 NaturalCounselor.Wild Salmon Salad Ingredients: 1 can wild salmon 1/4 cup freshly squeezed lemon or lime juice 1/4 diced carrots 1/4 diced celery 2 scallions. scallions and herbs.com. All rights reserved. Season with salt and pepper. Serve on a bed of greens or use as a filling for the sandwich topped with sliced avocado and garnish with sprigs of fresh parsley. celery. parsley. carrots. such as basil. or cilantro salt and pepper to taste Directions: Using the fork mix the salmon well. mix thoroughly. 31 . Add the lemon or lime juice.
pepper to taste 1. honey. and pepper to taste. Using a food processor. Make juice from one orange and 1/2 of lime. then carefully slice between the membranes to remove the segments. peel the orange. add juices. Mix the orange and spinach leaves together in a serving dish. com Chicken Spinach Salad For the Dressing: 1 orange 1 lime 1 tablespoon cilantro. Pulse until well mixed. Wisk all the ingredients together in a small bowl. ©2008 NaturalCounselor.Directions: Make sure the spinach leaves are clean. www. reserving second half for chicken. 32 . and mustard. Zest orange and lime. Add cayenne. setting aside 1 teaspoon orange zest and 1/2 teaspoon lime zest. Add olive oil. zests. 2. a little bit at a time. If there is any escaping juice.beauty-soap-and-bubbles. minced 1 teaspoon honey 1 teaspoon Dijon mustard 1/4 cup extra-virgin olive oil Pinch cayenne Salt. Scatter the onion on top of the salad. salt. remove tough stalks and tear any larger into smaller pieces. Pour the dressing over the salad. and pulse until emulsified. After slicing the top and the bottom off.com. coating the leaves well. cilantro. All rights reserved. Chop the onion into small pieces. save it for the salad dressing.
After one minute. sliced lengthwise 1 red bell pepper 1/2 cup carrots. and cayenne. mix flour. add oil and chicken breasts. slice. Squeeze the juice of half a lime over the chicken. cooking for 10 minutes. fruit zests. All rights reserved. and serve. Baby Spinach Salad with Pecans and Bosc Pears Ingredients: Makes 4-6 Servings Ingredients: 1 pound baby spinach leaves 1 cup chopped raw pecans 1 Bosc pear. 33 .com. cored.For the Salad: 6 cups spinach leaves 1/2 cup sliced red onions 3 tomatoes. Turn every two minutes. add to salad. Pound the chicken breasts to 1/2. In a separate. Heat a large frying pan over medium-high heat. 4. Mix first seven ingredients in a bowl. toss with dressing. 3. cut matchstick thin 1/3 cup dried cherries 1/3 cup pistachios 2 tablespoons whole-wheat flour 1 teaspoon orange zest 1/2 teaspoon lime zest Pinch cayenne 2 teaspoons extra-virgin olive oil 2 large chicken breasts (about 1 pound) Juice of 1/2 lime 1. 2. Remove from heat.to 3/4-inch thickness and dredge in flour mixture. peeled. finely chopped ©2008 NaturalCounselor. and sliced 4 green onions. small bowl.
green onions. 34 . from Living Cuisine/www. delicious. honey or maple syrup. lemon juice. Add baby spinach leaves. Allow ingredients to sit and marinate for about 5 minutes. and healthy baby spinach salad with pecans and Bosc pear. extra-virgin olive oil. and sea salt in a bowl and give all ingredients a good toss. All rights reserved. com Warm Quinoa & Broccoli Salad with Carrot-Ginger Dressing Ingredients: 1 1/2 cups quinoa 3 1/4 cups plus 3 tablespoons water Salt 1 bag (10 ounces) broccoli florets 2 medium tomatoes. Serve immediately and enjoy this light. drbenkim. chopped cilantro or parsley. and gently toss again. Combine pear slices. 2.com.1/2 cup chopped cilantro or parsley leaves Juice of one small lemon 4 tablespoons extra-virgin olive oil 2 tablespoons balsamic vinegar 1 tablespoon honey or maple syrup 1 teaspoon sea salt Directions: 1. chopped 2/3 cup chopped carrot (about 1 large) 3 tablespoons finely chopped peeled fresh ginger 3 tablespoons vegetable oil 2 tablespoons seasoned rice vinegar 2 teaspoons soy sauce 2 teaspoons Asian sesame oil ©2008 NaturalCounselor. pecans.
combine quinoa. sesame oil. All rights reserved.com. combine carrot. place broccoli and 1/4 cup water in microwave-safe medium bowl. Serve salad warm or at room temperature. 3 cups water. until heated through. In sieve.com Sautéed Kale with Garlic and Sesame Seeds Ingredients: 1/2 bunch of kale.thedailygreen. stirring occasionally.Directions: 1. Reduce heat to low. then add kale and cook. and 1/4 teaspoon salt. halved lengthwise and thinly sliced crosswise 1 garlic clove. Sprinkle with lemon juice. 6 to 8 minutes. and tomatoes and toss to combine. until garlic is fragrant. stirring. remaining 3 tablespoons water. stirring occasionally. blend until pureed. minced Pinch of dried hot red pepper flakes Pinch of sesame seeds salt Directions: Sauté onion. In blender. Add to quinoa. broccoli. 35 . heat to boiling over high heat. Transfer quinoa to large bowl. and 1/2 teaspoon salt. cover and cook in microwave oven on High 4 to 5 minutes or until tender-crisp. ©2008 NaturalCounselor. 2. Drain. ginger. Meanwhile. In 3-quart saucepan. Reduce heat to moderate. Remove from heat and stir in sesame seeds and salt. rinse quinoa with cold running water. tough stems and center ribs discarded and leaves cut into 1-inch-wide strips 1 tablespoons olive oil 1 small onion. Add garlic and red pepper flakes and sauté. vinegar. 3. soy sauce. about 1 minute. from www. vegetable oil. until softened. cover and simmer 20 minutes or until water is absorbed. add to quinoa in bowl.
heat the oil in a large saucepan. lemon zest and water. cloves.organicauthority. 36 . Stir-fry for two more minutes. add the curry. Reduce to a simmer over a low heat and cover pan tightly. Cook for 10 to 12 minutes. from www. Fluff rice with a fork and shower with chopped cilantro before serving.Spiced Lemon Rice Ingredients: 1 cup basmati rice 1 tablespoon vegetable oil 1 teaspoon curry powder 1 dried red chile 1 cinnamon stick 2 whole cloves 4 cardamom seed pods. Remove from heat and keep covered. crushed 2 teaspoons whole cumin seeds 1/4 teaspoon ground turmeric Zest and juice of 1 lemon 1½ cups water 2 tablespoons cilantro. taking care to coat the rice completely with the spices. for garnish Directions: Place rice in a strainer and rinse thoroughly under cold running water. cumin and turmeric. Stir-fry for 20 to 30 seconds and add the rice. chile. undisturbed for 10 minutes. Add the lemon juice. Meanwhile. roughly chopped. Drain and set aside. All rights reserved. cardamom.com ©2008 NaturalCounselor.com. when it's hot. Bring to a boil. cinnamon stick.
Pour half of the cantaloupe/butter mixture into the dry ingredients and combine. and canola oil and continue mixing until well.Cantaloupe Cake Ingredients: 1 cup balled cantaloupe 2 tablespoons water 1/2 cup granulated sugar 1/2 cup brown sugar 2 cups flour 1 teaspoon baking powder 2 teaspoons cornstarch 1/4 teaspoon salt 1/2 teaspoon cinnamon 1 stick butter.com. Then pour the other half in and continue mixing until it is the consistency of cake batter. All rights reserved. Preheat oven to 375 degrees. Mix the 2 tablespoons water and the cantaloupe in a blender until purified. 3. Bake for 30 minutes. 4. 5 pan and pour batter in. In another large bowl. mix together the dry ingredients. from thedailygreen. 37 . Grease a 13. In a bowl. 2. softened 1 egg 1/4 cup canola oil 1/2 teaspoon vanilla extract Directions: 1. 5 by 9.com ©2008 NaturalCounselor. beat together the butter and the cantaloupe poured from the blender. Add the vanilla. egg.
bran.com Gluten-Free Orange-Almond Cake Ingredients: 2 navel oranges 1 lemon.Tahini Fig Cookies Ingredients: 1/4 cup tahini 2 Tbs vegetable oil (preferably olive) 2 Tbs honey 1/2 cup rolled oats 1/4 cup oat bran or wheat germ 1 Tbs dry milk powder Directions: 4 dried figs soaked for at least an hour or overnight in hot water. All rights reserved. milk powder.chetday. from www. ground fine and sifted through a fine-mesh sieve 1 cup hazelnuts. made specifically for baking) 4 ½ cups almonds. Preheat oven to 325 degrees F. large 6 eggs 2 ¼ cups baker's sugar (this is an especially fine sugar. Stir in the oats. or until cookies are a delicate brown. Drop the batter by tea-spoonfuls on a cookie sheet lined with parchment paper or greased with a mixture of a few drops of liquid lecithin and oil. and seeds or nuts. figs.com. and honey. oil. then drained and cut into small pieces 1/4 cup sunflower seeds or chopped walnuts In a mixing bowl. ground fine and sifted through a fine-mesh sieve 1 teaspoon baking powder unsalted butter and rice flour for greasing the pans ©2008 NaturalCounselor. 38 . Bake for 12 to 15 minutes. combine the tahini.
and the baking powder. Preheat the oven to 350 degrees. Set aside.blogspot. 39 . hazelnut meal. if your oven is actually emitting less heat than you imagine.Directions: 1. You might have to go longer. All rights reserved. beat the eggs and sugar together until they are just combined. 5. When the oranges and lemon have become soft and easy to pierce with a knife. Repeat this with the rest of the nut flours. Pour the liquid into the prepared loaf pans (or whatever other pans you have chosen). 4. into the rest of the dough. from glutenfreegirl. 2. (This is easier in your KitchenAid. and the tops of the cakes feel firm. 6. Preparing the oranges and lemon: Wash the oranges and lemon well. and then check the cakes. When it comes out clean. transfer them to a wire rack. Bring the water to a boil. These cakes are even better the day after. when they've had a chance to firm up. 3. take them out of the simmering water.) Fold in the orange and lemon purée and combine together. pull the cakes from the oven. Transfer them to a food processor and pulse them until they have become a purée. Fold one-third of that mixture.com. slowly. Add a simple glaze of lemon juice and powdered sugar over these cakes for an extra treat. but make sure you do not over-cream them if you are using a machine. Combine the almond meal. Allow them to simmer for one hour. Check one of the cakes with a toothpick inserted into the middle. Allow the cakes to cool completely before you slice them with a serrated knife. slowly. it will take awhile to incorporate the nut flours into the liquid mixture. Allow the cakes to cool in their pans for at least 15 minutes before you attempt to move them. Put them in a large saucepan and cover with water. For the batter. Carefully. and then reduce the heat to a small simmer. Grease and flour the pan(s) you have chosen to use. If you are doing this by hand.com ©2008 NaturalCounselor. Bake for about 35 minutes. Slide them into the oven.
Drinking vegetable juice is an excellent way to get two servings of veggies in one.Peach Smoothie Ingredients: 1 ripe. ©2008 NaturalCounselor. All rights reserved. Anti-aging Juice Combine 3-4 pieces of pineapple 1 apple 2 carrots 3 celery stalks. medium-size organic peach 1 banana 1 teaspoon honey 1/2 cups yogurt or soy milk Directions: In a blender. Serve immediately. mix all the ingredients together.com. 1 tablespoon lemon juice make juice and drink immediately. recipes. facials and more. 40 . For more Healthy Recipes visit NaturalCounselor.com or subscribe to my free Newsletter with healthy tips.
Tear into bite size pieces.com. All rights reserved. turmeric 1 tsp. tomatoes and chives in a large pretty bowl and toss well. minced garlic black and red pepper Directions: Wash and dry the greens.Detox Recipes Detox Salad (my favorite) Ingredients: 4 cups dandelion leaves 2 cups romaine lettuce leaves 1cup sliced cucumbers 1 cup chopped carrots 1/2 cup chopped purple onion 1/2 cup chopped chives Dressing: 1/4 cup olive oil 1/4 cup plain yogurt 1/2 tsp. 41 . Add the dressing and garnish with the chive and parsley. ©2008 NaturalCounselor. Place greens.
cover arranged salad plates and chill up to 4 hours before serving time. Cover and process until mixture is smooth. Arrange artichoke slices on lettuce leaves with asparagus spears and shredded carrot. Spoon dressing over salads to serve. Remove outer leaves of artichokes and reserve to use as a garnish for the salad. Trim out hearts and slice thinly. All rights reserved. remove center petals and fuzzy centers and discard. prepared and cooked as directed for whole artichokes 1 lb fresh asparagus spears.Artichoke Heart and Asparagus Salad with Strawberry Dressing Ingredients: Salad 6 lettuce leaves 6 artichokes (small). Dressing For dressing. Serving suggestion: Salad can be prepared ahead. Add a few artichoke leaves for garnish. Halve artichokes lengthwise. measure all dressing ingredients. arrange lettuce leaves. 42 .com. in blender or food processor container. ©2008 NaturalCounselor. Spoon on dressing just before serving. cooked and chilled 1/3 cup shredded carrot Dressing 1/2 cup buttermilk 1 cup fresh sliced strawberries 2 tsp honey 1/4 tsp allspice Directions: Salad On six salad plates.
2.com. Combine with the dry seasonings in a large bowl.thedailygreen. Drain and toss with 2 tablespoons of oil. thawed 1/4 teaspoon salt 1/4 teaspoon pepper 1/2 teaspoon dried oregano 1/4 teaspoon dried basil 5 ounces Italian dressing Directions: 1. From www. Cook the pasta according the instructions located on the box.Multigrain Pasta with Veggie Salad Ingredients: 1 box multigrain pasta 2 tablespoons oil 1 cup broccoli florets 1/2 cup green beans 1/2 cup diced carrots 1/cup diced tomatoes 1/2 cup sliced onions 1/2 cup frozen peas. 43 . Prepare all of the raw vegetables as listed. 4. All rights reserved. cool on a sheet pan. Cover and chill then toss with the cooled pasta.com ©2008 NaturalCounselor. 3. Dress with the Italian dressing.
peeled.Fruit Salad with Papaya Poppy Seed Sauce Ingredients: Salad 3 nectarines or peaches. blend together the papayas. To prepare the sauce. sliced 3 plums. Divide the fruit into individual servings and drizzle with the papaya poppy-seed sauce. All rights reserved. sliced 6 apricots. Puree until smooth.com. 44 . ©2008 NaturalCounselor. vanilla extract and poppy seeds. sliced 1 cup blueberries 1 cup raspberries 4 sprigs of mint for garnish Sauce 3 small ripe papayas. pitted and chopped 1 teaspoon vanilla extract 2 teaspoons poppy seeds Directions: Wash and cut fruits and combine in a large bowl. Garnish with sprigs of fresh mint before serving.
com Cleansing Grapes Smoothie Ingredients: 1 cup red seedless grapes. vanilla 4 cubes of ice Directions: Blend until smooth. add some water. You can find more Detox Recipes in my e-Book “Super Simple DetoxThe Ultimate Guide for Beginners”. ©2008 NaturalCounselor. stems removed 1 frozen banana. stems removed 2 cups strawberries. peeled 1/2 head green leafy lettuce Directions: Put grapes at the bottom of blender to create enough liquid to blend other ingredients. Garnish with a sprig of mint from abs-exercise-advice.com. 45 . All rights reserved. if needed.Watermelon Smoothie Recipe Ingredients: 2 juiced or peeled lemons 1/4 of a medium watermelon ½ tsp.
in other words. If you want to slim. Fresh plain yogurt might decrease bloating. eat more apples because apple's pectin has an ability to absorb excess water from the intestines. Chewing fennel seeds after a meal helps digestion and freshens the breath. and as well as apples might help if you have constipation or diarrhea or other stomach disorders. All rights reserved.com. you might need incorporate more avocado. pine nuts.Healthy Tips If you feel irritable. ©2008 NaturalCounselor. a simple solution from the ancient Greeks and Romans and later the British is organic carrots . tangerine. For bloating or intestinal gas. plums. apple. papayas will work too. asparagus. every time you have mood swings. Raw apples and celery may reduce cellulite and cholesterol. Grapes. and clams into your diet. fennel. For diarrhea. seaweed. 46 . The minerals from celery might improve joint comfort and make your walk graceful. salt. If you have dry skin. millet.carrot juice or carrot soup might resolve diarrhea in adults. honey. mangoes. salmon. ginger and turmeric have proved helpful. upset or cranky. oysters. peanuts. A seaweed facial wrap will help too. persimmon. barley. spinach. have a pear or other sweet and juicy fruit. spices like coriander. Natural sugars and complex carbohydrates will nourish your heart and brain. They are cleansing and laxative Take a glass of grapefruit and lemon juice in equal parts to fight fatigue and general tiredness after a day's work. pear.
berries. All rights reserved. As for me. apricots plums.they can make a delicious breakfast or snack. We also should try to eat more refreshing and cooling salads with slightly bitter-tasting. and sometimes to a puffy face or heavy legs. 47 . papaya as well as all citrus fruits are also cooling and laxative which can help our cleansing/natural detox process. cleansing greens. grapes. All fruits (apples. It is a good detox remedy ©2008 NaturalCounselor. humid and exhausting. All vegetables from cabbage family increase alkalinity and reduce acid condition such as bad breath. excess hunger and even anger. melons. you should add more minerals to your diet with asparagus and okra (okra might also help if you have joint and swelling pain). Only remember that cherries are from the Dirty Dozen List. mangos. It can help us to lose some weight. summer is a good time to reduce high-calorie and high fat meals. Sometimes I have water melon detox day and eat only water melons and rye bread all day long like my grandmother liked to do. If you are on a weight-loss program. We need to learn how to cool down and take advantage of this wonderful season to feel and look fabulous. watercress and endive. so it is better (healthier) to buy them organic. Try to eat more cherries right now.I love it more than broccoli.com. First of all. Hot weather increases sweating and reduces urination which might lead to water retention. I also eat a lot of cabbage . All leafy vegetables have a cooling effect on the body.Tips on How to Feel and Look Fabulous in Hot Weather Summer is a beautiful time of the year. If you live in a climate with high humidity. such as dandelion greens. try to eat more watermelons . but it can be very hot. peaches. while they are in season. detox and relax to look and feel better. pears.
Humid weather demands additional cleansing. rice. You can cook them. full of licopen to prevent heart disease. We are supposed to eat more cooling foods that are easily digested in summer. so mung beans. dark circles around the eyes and fatigue. bean sprouts. eat them raw or make delicious juices. tomato. which might help reduce blemishes. All rights reserved.all day long. artichoke. so enjoy your fruits and vegetables-natural detox. asparagus.com. ©2008 NaturalCounselor.for our kidneys. 48 . If we drink more water and juices and eat more cooling vegetables and fruits. barley. beets root and yam into your diet. summer squash.it has cooling effect and is easier to digest. zucchini. couscous. sweet potatoes. a dash of lemon will be a great addition to any salad or drink. such as potato. celery. bell peppers. And speaking about cleansing/detox. and like bananas rich in potassium. mushrooms. we will feel better. cucumber. In summer we can eat more local fruits and vegetables. Sea food will be better choice over poultry or meat . get slimmer and look fabulous. so don't forget to incorporate a lot of cooling vegetables. as well as sea vegetables can be added to salads if you want to avoid hot dishes.
hot flashes. And why do we need it? The higher level of estrogen. These hormones play important roles in regulating temperature. low libido. cravings. A very low fat diet has much lower levels of estrogen in the blood. Adopting healthy whole food habits early on will help prevent the hormonal roller coaster later in life and allow you to more gully embrace the gifts menopause brings. bloating and mood swings. bone.com. mood. metabolism. A not so healthy diet can aggravate an already off-balanced system. ©2008 NaturalCounselor. All rights reserved. The key point is to trim the fat from our diet. the higher risk of breast cancer. etc. mental fogginess. A healthy diet helps to balance hormones and improve well-being. Estrogen production in the ovaries starts to fluctuate when you are in your mod-30s long before your periods end. Two things we have to remember: women need more fiber and less fat More Fiber The estrogen your liver removes from the blood and sends to the intestinal track to be eliminated ends up passing back into your blood stream if we don’t have enough fiber. formation. and other physiological processes. bloating.Healthy Tips on How to Tame our Hormones Fluctuating levels of estrogen and progesterone hormones cause mood swings. The key point is to have a lot of fiber in our diet Less Fat The drop in estrogen causes cravings. 49 . night sweats.
©2008 NaturalCounselor. and a not so healthy diet can aggravate an already off balanced system making us sick and miserable. fat.We all need to understand that a healthy diet helps balance hormones and improve our overall health. feel free to contact me and schedule your appointment today. 50 . calories and get the list of high fiber foods as well as Calories Density Chart please sign up for my free Newsletter and receive free exclusive report “Hormones – a Survival Kit for Women” If you feel like having your complimentary consultation.com. All rights reserved. ********* To learn more about fiber.
Secondary foods are actual food we can put on our plates. So let's talk about Primary and Secondary foods in our life. such as fruit. contain chemically derived ingredients our bodies don't know how to read. not all food is the same. Ladies. And there are processed foods. This is something that feed us in different way. There are natural whole foods. what causes stress in our life? Well. Our mind is not separate from the body.Tips on How to Find That Balance When we talk about women's health. if I say emotions and bad food choices..com. seeds. what does it mean? It is food. a smile. vegetables. Coupled with chronic stress and low level of ©2008 NaturalCounselor. Throughout most of history. from another hand. junk food. a touch. relationship. To feel and look good we have to find balance in our lifestyle and in our body. How satisfied we are in each areas of our life is very important for our overall balance. a kiss. nuts. Unfortunately. Primary foods.. 51 .. but not exactly the one we can eat from our plates when we are hungry. and spiritual life. Let us think. Processed foods. refined foods. we are full of emotions. they supply our bodies with instructions they need to function properly. One of the biggest problems of the modern American diet is that we move further and further from natural foods to artificial and refined. for a second. grains. aren't we? And nothing we can do about it. The thoughts we have influence our physical condition. will you believe me? I am not sure. In general. it is always about stress and stress related issues. but .. food for our body was whole foods. It creates metabolic disaster-imbalance. and I am talking about a hug. but it is true. All rights reserved. physical activities. This group of "foods" consists of career.
that is why it is so important to detox/cleanse our body from time to time to get back our balance.exercises this blank (no nutrients) food contributes to chronic inflammation which leads to diabetes. 52 . our jobs. We have to learn how to prioritize our health. in other words it leads to imbalances in our body. ©2008 NaturalCounselor. heart disease. women's issues. Toxic chemicals in the water we drink and the air we breathe also affect our metabolic imbalance and contribute to inflammation in our body which leads to illnesses . etc. We have to sort them out and start a wonderful journey to wellness. To reach our metabolic balance. we have to change our food and nutrition preferences.com. To find our lost overall balance we have to start listening to our bodies and paying attention to areas we are dissatisfied the most. obesity. etc.. our relationships. experimenting and making choices based on our bio-individuality. All rights reserved. journey that will help us to get back our healthy body and happy mind.
For more information about my Women’s Health and Wellness Programs and Upcoming Retreats. enjoyable way for long lasting results. to sign up for my free Newsletter with Healthy Tips. and I am a founder of NaturalCounselor. All rights reserved. increased appetite. Contact me to schedule your appointment today and let us talk….com. mood swings. Recipes and more visit my website: http://www. in other words to feel and look fabulous.com As a Certified Holistic Health Counselor and Women’s Health and Relationship Expert. 53 . I work with women who have relationship stress and weight management issues and are experiencing. insomnia and lack of energy. ©2008 NaturalCounselor.My name is Irina Wardas.naturalcounselor. I help my clients get healthier by changing their lifestyle in a step-bystep.com I also would like to invite you to schedule your complimentary initial consultation to discuss your health concerns and goals and how I can help you to get healthier and feel better.
Super Simple Detox . All rights reserved.supersimpledetox. 54 . tips and shortcuts that will show you how to easily de-stress with small lifestyle changes go to http://www.com to learn more and order your copy for discounted price. It is full of information and interactive exercises and tips.How to Detox Your Body with the Seasons If you don’t want to be a toxic dump and want to do get rid of toxins naturally in order to feel and look better go to: http://www.com to learn more and order your copy for discounted price.com.stressedbyfood. ©2008 NaturalCounselor. e-Book DeStress 101 –The Ultimate Guide for Busy Women Are you tired of being tired? Would you like to reduce your stress overload? To discover exclusive de-stress tools.You can take your first step to a Healthier and Happier You by ordering one of my e-Books: e-Book Detox 101.
Irina Wardas.Let me know if there is anything I can help you with. Breathe. All rights reserved.com. 55 .com "Whatever difficulties you have had in the past. HHC AADP Women’s Health and Relationship Expert NaturalCounselor. smile and be happy. you can make a fresh start today” BUDDHA (563-483 BC) ©2008 NaturalCounselor.
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