Its getting hot outside.  To cool off, you can try some our warm weather leafy green vegetables, which can be purchased fresh and in season in the summer.  A daily helping of one of these leafy greens can be a great source and rich supply of vital chlorophyll, vitamin A, C, K, folate, calcium, iron, and intestinal cleansing fiber.  All the healthy leafy green vegetables below can be used as ingredients in your green smoothie recipes

You can also use leafy greens to help you detox naturally and cleanse smart from harmful toxins that can cause certain cancers.

Raw leafy green vegetables can also be used for natural weight loss and detox.

It takes 3- 5 minutes to steam leafy greens.

You can also oil saute/stir fry greens in olive oil or ghee with garlic.

• Arugula (raw or stir fried)
• Beet Greens (stir fried)
  
• Bok Choy ( raw or steamed for 3-5 minutes)
• Chinese Cabbage (raw or steamed for 3-5 minutes)
• Collard Greens (steamed for 3-5 minutes)
• Dandelion Greens ( raw or steamed for 3-5 minutes)
• Kale (steamed or stir-fried for 3-5 minutes)
• Mustard Greens (steamed for 3-5 minutes)
• Radish Greens (steamed for 3-5 minutes)
• Swiss Chard (raw or stir fried for 3-5 minutes)
  
• Turnip Greens (steamed for 3-5 minutes)
  
• Watercress (steamed for 3-5 minutes)

Leafy Vegetables are rich in fat-soluble vitamins such as A, E, D, K, so don’t forget to add some olive oil, ghee, turmeric dressing recipe or walnuts for better digestion.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health Counselor and Nutrition Coach

Warm Weather Leafy Greens for Green Smoothie Recipes

To get as much benefit from the whole foods you eat its important to buy fruits and vegetables grown locally and in season.  Here a some healthy and nutritious spring and summer picnic recipes you can make for your friends and family to enjoy in the park.  You can try them on Memorial weekend or Fourth of July.

Spring and Summer Recipe with Baby Artichokes with Garlic and Oranges

Ingredients:

• 16 baby artichokes (about 2 pounds)
• 4 – 5  tbsp olive oil
• 3 -4  garlic cloves, chopped
• ½ tbsp turmeric
• 1/2 cup water
• 2 tbsp sour cream or yogurt
• 1 tbsp dill chopped
• 1 tbsp parsley chopped
• salt and black pepper to taste
• orange wedges

Directions:

Trim baby artichokes and cook in boiling water for 5 minutes. Sautee onion and cook in olive oil for 5-7 minutes, add garlic and cook for more 2 minutes or until garlic gets brown. Add artichokes, stir in salt, pepper, 1/2 cup water, 2 tbsp sour cream, ½ tbsp turmeric. Cook, covered, until artichokes are tender, about 5 minutes longer or until knife inserted in bottom of artichoke goes through easily. Serve, warm, garnish with orange wedges, dill and parsley.

Spring and Summer Asparagus with Turmeric Dressing and Almond Butter Recipe

Ingredients:

• 1 cup onions chopped
• 1 bunch asparagus spears
• 3 tbsp olive oil
• Weight Loss Detox Turmeric Dressing
• 1 tsp almond butter
• 2 tbsp parsley or dill chopped
• salt to taste

Directions:

Steam asparagus spears (or cook in boiled water) for 5-8  minutes or until tender.  Sautee onions in olive oil for 10 minutes. Make Turmeric Dressing in a bowl, add almond butter and onions and mix thoroughly. Place the asparagus spears on the plate and coat with the new mix of turmeric dressing, almond butter and sautéed onions. Garnish with parsley or dill.

Summer and Spring Mushroom and Quinoa Salad

Ingredients

• 1 tbsp ghee or organic raw butter
• 2 tbsp olive oil
• 8 mushrooms
• 2 tbsp sour cream
• 4 cups spring greens (lettuce, spinach, arugula)
• 1/2 cup spring green onions chopped
• 3 cloves garlic chopped
• 6-8 radishes, sliced
• 1 cup cooked quinoa (or barley or wheat berries) chilled
• 1/2 cup grated Goat cheese
• 2 tbsp dried cranberries
• 2 tbsp prunes
• 2 tbsp pine nuts
• 1tbsp parsley chopped
• 2 tbsp Apple cider vinegar
• salt and pepper to taste

Directions:

Sautee mushrooms in olive oil for about 5 minutes, add garlic and cook for more 2 minutes; add sour cream, season with salt and pepper, stir thoroughly and set aside. Place all the remaining ingredients into a large salad bowl and sprinkle with Apple cider vinegar. Just before serving, pour the warm mushrooms in sour cream over the salad.

Bon Appetit!

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

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Counselor and Coach

NaturalCounselor.com

Super Healthy Recipes for Your Spring and Summer Picnic in the Park

Radishes are one of my favorite vegetables. Here are some great reasons to eat at least one radish a day.

Radishes can stimulate the liver and improve elimination.

Radishes are a fantastic weight loss detox and beauty remedies food.

Radishes can be used to clear your sinuses, for hoarseness, excessive phlegm and sore throats.

Radishes can help keep your thyroid hormones in balance.

Radishes can cleanse your kidneys and decrease water retention.

Radishes are also a beauty remedies food. They can rejuvenate your skin because of their high sulfur, silicon and vitamin C content. The sulfurous mustard oil in radishes stimulates the circulation system which can help make your skin look radiant.

You might need to eat more radishes if you suffer from:

• poor skin quality, brittle nails and hair, dental cavities, atherosclerosis, lung disorders, which can be caused by silicon deficiency.

• acne, arthritis, brittle hair and nails, immune dysfunction, memory loss, rashes, slow wound healing, which can be caused by sulfur deficiency.

Remember that sulfurous foods should be combined with fatty foods (avocado, nuts, some seeds, etc.) for proper digestion. If you suffer from excessive gas, eat sulfur-rich foods with salty vegetables, for example, seaweed.

Breathe, smile and be happy.

Irina Wardas, HHC

Women’s Holistic Health Counselor and Coach

Glowing Skin, Weight Loss, Detox, and Other Great Reasons to Eat Radishes

Have you ever used wardrobe analysis  to select your clothing colors to help you feel sexy, look younger and even 10 pounds slimmer.  I call it natural fast weight loss :-)  By using the right clothing colors, you can feel more sexy and confident almost instantly.

“Clothing can change your mood.  Try a splash of color; wear funky glasses; or a big bold hat.  It can turn a dreary day into one filled with fun”.--Loretta LaRoche

If you are looking for easy to implement beauty remedies, why not learn how to select wardrobe colours from your closet.  Cick to listen to my interview with Lauren Battistini, a color analyst and wardrobe analysis consultant and founder of ColorMyCloset, on “Feel and Look Fabulous with Irina”

Let me share three of Lauren’s wardrobe color beauty remedies tips with you:

Top 3 tips for adding color to your closet. Please see below for our easy, breezy top 3 tips:

1) Reconsider your neutrals. Black and white are not your only choices. Some women look better in soft whites or creams, greys and taupes, and deep brown, navy or charcoal.

2) Begin by adding only 2 to 3 colors to your wardrobe. That way you won’t feel overwhelmed. What colors will you choose? It is best to look to colors that you’ve always been complimented on.

3) Follow our 2-1 rule: use 2 colors & 1 neutral together, or 2 neutrals & 1 color.

Live in color…..

P.S. Also listen to my interview with JJ Virgin, celebrity fitness and nutrition expert on How to Shape Up Arms to Feel Sexy and Confident.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health Counselor and Coach

Top Three Tips to Feel Sexy and Confident with Rainbow Colors

When it’s hot and humid outside, use a warm weather super simple detox plan to get and stay refreshed and energized.

Include Raw fruits, vegetables, berries (preferably organic) and plenty of purified water will help you feel and look fabulous.

1. Avoid sources of toxins, such as processed foods and additives,  chemicals in skin care products, etc.

2. Start a day with a glass of warm water and juice from half a lemon or two tablespoons of apple cider vinegar.

3. Have cleansing breakfasts with fiber rich foods and detox vegetables, such as

oatmeal with fruits and nuts,

omelette with detox vegetables,

super healthy green smoothie or

4. Add lots of raw fruits, berries and vegetables into your warm weather salads; always remember to buy only organic fruits and vegetables (strawberries, peaches, celery, apples, etc.) if they contain the highest level of pesticides:

Rainbow Salad Recipe

Radish and Avocado Salad Recipe

5. Make cold soups with raw vegetables, such as:

Cucumber Soup with Radishes and Mint, etc.

6. Make lots of juices to cleanse the liver and get lots of nutrients. Apples, beets or  carrots can be used as a good base and then you can add any of your favorite fruits or vegetables.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health Coach and Counselor

A Warm Weather Super Simple Detox Plan

It’s National Dance Week. Studies show that dancing, just like exposure to light, dark chocolate, laughter and sex raises can raise your serotonin level to help you deal with moodiness, anger, depression, headaches, and some menopause symptoms.

Dancing is the best mood booster, it can be used for stress relief, and as an easy weight loss technique, anger management, so let us dance right now. And if you still need some motivation, here are some motivational dancing quotes for you:

Dance, even if you have nowhere to do it but your living room. ~Kurt Vonnegut

Dancing is like dreaming with your feet! ~Constanze

You can dance anywhere, even if only in your heart. ~Author Unknown

There are short-cuts to happiness, and dancing is one of them.  ~Vicki Baum

To dance is to be out of yourself.  Larger, more beautiful, more powerful. ~Agnes De Mille

Stifling an urge to dance is bad for your health – it rusts your spirit and your hips. ~Terri Guillemets

Let us dance in the sun, wearing wild flowers in our hair...  ~Susan Polis Shutz

Next time you’re mad, try dancing out your anger. ~Terri Guillemets

Let us always dance to feel and look fabulous, shall we?

P.S. You can listen to my radio show for women “Feel and Look Fabulous with Irina” where we breathe, smile and dance at the end of each show.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Coach and Health Counselor

Enjoy Every Week as Dancing Week With Motivational Dancing Quotes