Top Ten Best and Worst Foods for Your Health

I saw this great compilation of the top 10 best and worst foods for health and longevity on Dr. Fuhrman’s site and had to share it with all of you. Of course a diet that’s rich in plant-based, whole foods is best for us, because these are the foods that are packed with nutrients, but are low in (bad) fat and calories. By contrast, the worst foods for us are processed and loaded with fat, salt, and calories. It’s easier than we think to include healthy foods in our diets, but it can be hard to cut down on unhealthy foods that we are used to eating.

If you’re struggling to eliminate processed foods from your diet, have a sweet tooth, or don’t know how to change your diet and lifestyle for the better, that’s what I’m here for! Contact me for a FREE initial consultation and we’ll get you started on looking and feeling your best. Remember that the foods on the worst list are the ones that not only contribute to weight gain and obesity, but they are largely responsible for diabetes, heart disease, and certain cancers. Change isn’t always easy, but it’s possible. Let’s work together to help you enjoy delicious foods that are healthy, while we crowd out junk that’s not serving you. Be radiant. Be well. Be the best you possible.

Cheers,

Christina <3

 

What Are You Waiting For? Reach Your Health Goals Now!

ChristinaTanios

In my time working as a Nutritional Consultant, I have helped people lose weight, lower their cholesterol levels, lower their blood pressure, reduce their blood glucose levels, manage their stress, get clear skin, sleep soundly at night, and much more. I am currently working with a vegan endurance athlete who wants to make sure that she is nourishing her body with healthy food. I have helped, and am continuing to help people transition to a healthy plant-based diet. And I love what I do! If you need help reaching your health and wellness goals, I am here for you.

I truly enjoy working with people and watching them know that health and happiness are within their reach. I have listened to my clients thank me for supporting them and teaching them what I know about leading a healthy, balanced lifestyle. I would love to do the same for you. Stop putting off your health goals. You can lose weight and get healthy now. There’s no time like the present to take charge of your life. Contact me for a FREE initial consultation and let’s get you started!

Still not convinced? Read what others have to say about working with me. I am looking forward to being a part of your health and wellness journey!

The Best Vegan Chili!

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A few nights ago, I was thinking that I really wanted to make a batch of vegan chili. I didn’t look up any recipes, but I knew that I had a few key ingredients at home that I could throw together. I have made some truly delicious food in my day, but even I could not have predicted how much I would love this new chili recipe! It’s amazing! I’ve made it twice so far and know that this will remain a go-to for me. It will be especially delicious on a cold day. Try it and let me know what you think. Enjoy!

Ingredients:

Vegan, Gluten-Free, Soy-Free, GMO-Free

1 medium sized onion

3 medium sized organic carrots

1/2 bag Beyond Meat Fiesty Crumbles

1 15 oz. can organic kidney beans (you may also use dry beans)

1 15 oz. can organic white kidney beans (or beans of your choice)

1/2 -3/4 cup organic tomato sauce

Water

Salt, pepper, and allspice to taste

Heat a few tablespoons of water in a pot and then add the onion. Stir until the onion is translucent. I like to add a bit of ground pepper to the onion, but it’s up to you. Add the Beyond Meat and stir for at least 5 minutes. Add the tomato sauce. You can choose whether you’d like to add 1/2 cup or more of tomato sauce. Let the mixture thicken. Add salt, pepper, and allspice to taste. Since the Beyond Meat is already seasoned, you don’t have to add much. Add carrots and let simmer for 10 minutes. Add the beans and bring everything to a boil. Let the chili simmer for at least 10-15 minutes before serving. Enjoy with whole grain bread, crackers, veggie scoops, chopped vegetables, or just a spoon!

Join Me for a FREE Healthy Living Lecture at Whole Foods

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I am looking forward to giving another workshop at Whole Foods! This one will take place on 3/25/2014 at 6:00PM at the Whole Foods in Northridge. I will be talking about how to make healthier food choices so that you will feel energized, look amazing, reach your ideal weight, and become healthier and happier than you’ve ever been!

Join me for this workshop and you’ll be able to sample three delicious smoothies! You will learn all about the vitamins and minerals that make certain foods so healthy and good for us to eat; you’ll also learn about how to prepare these foods, shop for them on a budget, and make them in as little time as possible! Now that spring is here, fresh, delicious fruits and vegetables are in season. These seasonal fruits and vegetables are exactly what we should be cleansing our bodies with on a daily basis. Learn how to crowd out processed foods and replace them with whole foods instead – it’s easier than you think! Get rid of extra weight, sugar cravings, and fatigue and replace it with lots of energy, health, whole foods, and happiness!

I have so much fun each time I give a workshop at Whole Foods; everyone is always so warm and welcoming and the last time I gave a workshop at the Whole Foods in Pasadena, Jay, the marketing manager said that he’d, “never seen the crowd so engaged during a presentation at Whole Foods.” He went on to say that he was happy that everyone was so interested in what I was saying and he genuinely felt like they were excited to be learning new health information and inspired to make simple changes in their diet and lifestyle – wow! I am so happy to keep hearing positive feedback, so please join me for another fun and informative workshop! Please RSVP – I’ll see you there soon!

Whole Foods Northridge
19340 Rinaldi Street
Northridge, California 91326
(818) 363-3933

Spring Super Smoothies Workshop at Whole Foods Market

WholeFoodsPasadena

Last  night I gave a health workshop at Whole Foods Market in Pasadena. The focus of the workshop was how to incorporate healthy, whole foods in our diet and I  made three different smoothies for people to sample. I am so happy to say that the workshop went well; everyone working at Whole Foods was kind and supportive. The audience was a pleasure to speak with, and I was so excited when Jay, the marketing manager said that he had never seen a group of people so engaged during a workshop at Whole Foods! I love to have interactive workshops, so I was thrilled to have so many people asking questions and being fully present during the presentation.

It’s always fun for me to meet new people who are interested in making healthier diet and lifestyle choices. During the workshop, people learned how different foods affect our health; many people were surprised by all the benefits we get from making simple additions to our diet, including eating more greens, berries, pineapple, coconuts, ground flaxseeds, raw cacao, and more. I had such a wonderful time and am grateful for this amazing opportunity. Below is a picture of all the yummy ingredients I used to make the smoothies:

WholeFoodsMarketWorkshop

During the workshop, I made my Super Green Smoothie, Superfoods Smoothie, and Dessert Smoothie (which I also call my, “Tropical Island Smoothie” because it reminds me of being on vacation on a beautiful island :)).

If you missed last night’s workshop, but would like to attend another one soon, I’ll be giving a health workshop at Whole Foods Market in Porter Ranch on March 25th at 6:00PM. I would love to see you all there!

 

Join Me for a FREE Health Workshop at Whole Foods Market!

WholeFoodsPasadenaWorkshop

Hi everyone!

I’m excited to share that I will be giving a FREE health workshop at Whole Foods Market in Pasadena! Please mark your calendars for Tuesday, March 11th at 6:30PM and join me for an amazing talk, where I’ll be discussing the benefits of plant-based foods, such as kale, spinach, berries, pineapple, and more. I’ll also be sharing information about how to add more omega-3 fatty acids in your diet (without having to eat fish!). Since spring is just around the corner, I’ll be talking about how to transition into eating fresh, healthy, foods that are local and seasonal. When we eat locally and seasonally, we become in-tune with nature, and give our bodies lots of vitamins and minerals that are readily available in the fresh produce that surrounds us. As an added bonus, eating local and seasonal produce also saves money on your grocery bill!

If you gained weight during this winter season, now is the time to start shedding some of it off – and what perfect way to do so than by incorporating more healthy, delicious foods in your diet?

Come sample my smoothies, ask me questions, and learn more about how to be healthy and happy! You will have the chance to try my Super Green Smoothie, Superfoods Smoothie, and Dessert Smoothie – yum!

Whole Foods Market in Pasadena is located at:

3751 E. Foothill Blvd., Pasadena, Calif. 91107

The workshop will be in the conference room – I can’t wait to see you! For more information, please contact me at christinatanios@gmail.com.

Remember to RSVP as space is limited! Email: sp.pas.marketing@wholefoods.com and save your seat!

Love,

Christina <3

10 Day Junk Food Cleanse

JunkFoodCleanse

Are you trying to eat healthier foods, but don’t know how? The truth is, cleaning up your diet can be daunting; grocery stores are packed with non-food (junk that is packaged and sold as food, but is really just processed stuff that we don’t want to eat) items that are filled with ingredients we can’t trust. Who knows what’s good and what’s not? If you’re like most people, you’re tired of looking at labels and not understanding what they mean (i.e. what does, “all natural” really mean?) which is why I am happy to offer this incredible 10 Day Junk Food Cleanse!

Ask yourself:

  • Are your cupboards filled with sugary cereal, salty chips, and fatty snacks?
  • Is your fridge packed with non-food items like hotdogs and processed cheese?
  • Does your diet need a makeover?

If you answered “yes” to any of these questions, then this cleanse is right for you!




What happens during a 10 Day Junk Food Cleanse?

  • We purge your place of all the food that is sabotaging your health
  • We go over how to read food labels so you know exactly what to avoid at the store
  • We replace junk food with healthy food

We answer questions like:

  • “Why do I keep eating this junk, anyway?”
  • “Am I fulfilled in my relationships?”
  • “Is my career causing me to run to the nearest drive-through?”
  • “Am I addicted to fast food and soda?”
  • “Do I exercise enough?”
  • “Do I have a spiritual practice that grounds me and keeps me calm?”

Do you want to:

  • Learn how to stop turning to food when you’re unhappy?
  • Learn what drives your food cravings?
  • Figure out how to finally get a good night’s sleep?
  • Practice putting yourself first for a change?

If you answered “yes” to any of the above questions, then what are you waiting for? This is the cleanse for you!

There are no shortcuts here; we’ll be working to really change your diet and your lifestyle in 10 days. If you’re ready to give yourself the time and attention you deserve, sign up for the cleanse now!

Need an added incentive? Purchase this cleanse along with this amazing detox for just $100! That’s a $50 savings for two incredible experiences that will completely change your life! The 10 Day Junk Food Cleanse will jump start your journey to wellness and will make your detox that much easier!




 

Are you ready to start looking and feeling amazing? Get started on your 10 Day Junk Food Cleanse now!




 

Pledge to Go Veg 2013!

VegetablesandFruits

This coming Monday is Earth Day, and fittingly enough, this will be the start of US VegWeek2013! Politicians such as California State Senator Ted Lieu and Assemblymember Das Williams have both pledged to adopt a meatless diet for at least seven days. This is the fifth year for the amazing US VegWeek and it’s a great opportunity to learn more about a meatless diet; by going vegetarian, even for a short while, you’ll be doing yourself, animals, and the environment a huge favor. In fact, according to the Environmental Defense Fund, “if every American skipped one meal of chicken per week and substituted vegetarian foods instead, the carbon dioxide savings would be the same as taking more than half a million cars off of U.S. roads” – wow!

Give yourself a break from heavy, meat-based foods and instead switch to plant-based diet! Celebrities such as Alicia Silverstone, Natalie Portman, Ellen DeGeneres, Portia de Rossi, Tobey Maguire, and more have been praising a meat-free diet for years. Join politicians such as Bill Clinton (who famously lost weight and improved his health by adopting a vegan diet) and discover a range of health benefits for yourself.

Not sure where to start? There are many helpful resources that are available to us; visit Peta.org or Alicia Silverstone’s TheKindLife.com to learn more about a vegetarian diet. If you need recipes, be sure to browse the recipe section on my site, as well as on Peta.org, TheKindlife.com, and chefchloe.com. To learn more about the benefits of a meatless diet, including how you can lose weight, get clear skin, prevent or reverse chronic disease, visit the Physicians Committee for Responsible Medicine at pcrm.org and Dr. T. Colin Campbell’s site at tcolincampbell.org. If you haven’t already read The China Study, I highly recommend checking it out!

If you have any questions or want guidance from a professional as you transition into a plant-based diet, or if you want to learn how to make small, lasting changes in a healthy way – without diets or starving yourself, be sure to schedule your free initial consultation with me and I’ll take the time to create a program that is designed just for you and your needs!

The 90/10 Rule

BabyCakesNYCDonuts

People have been asking me if I ever splurge on tasty treats and the answer is, yes – of course I do! I believe that the 90/10 rule is perfect for adults and children alike. And it’s simple to follow: 90% of the time (maybe a little more) I eat fresh, healthy, fruits, vegetables, and whole grains and 10% of the time I allow myself to indulge in some of my favorite treats, including donuts from Babycakes NYC, a handful of Kettle Brand chips, or some of my mom’s delicious cooking. When special occasions start to roll around (and I feel like they are always around!), I enjoy foods I love, but I don’t overindulge.

An easy way to follow the 90/10 rule is to let yourself have one treat a day (this sounds like a lot, but when your treat is not the worst thing in the world, it’s ok). Let’s say you have two parties to attend on a Saturday; if you indulge in a brownie at the first party, skip the cake at the second party. Make sure your plate is full of vegetables and fruit, and go for the healthiest food possible at both events of the day. The same is true for children: if kids have two parties to attend in one day and their favorite cupcakes will be at one event, but they know there will be cookies and ice cream at the second, they should pick one event to enjoy a special treat. If you are doing this occasionally (enjoying a decadent treat every once in a while, and not every day) that’s fantastic. I have gotten in the habit of making fresh smoothies at night and I’ve also gotten my friends and family to treat this fruit smoothie like a mini splurge – even though it only has fruits, some vegetables (spinach and/or kale), and I don’t add dairy – amazing! I like to think of my smoothie as my dessert at the end of the day – it’s a fabulous, tasty, treat.

Note: I am vegan 100% of the time. In case you haven’t tried goodies from Babycakes NYC, they are vegan, gluten-free, and made with all-natural, organic, ingredients and are sweetened with agave (see what I mean about having a treat that’s not so bad?!). As for the Kettle Brand chips that I love, I try to grab ones that don’t have too many ingredients, but again, I still splurge every once in a while. For Easter this year I made a vegan quiche, and even though I used yummy ingredients, I still considered it a splurge.

I also love chips and salsa. Whole Foods sells delicious, fresh salsa and I’ll have that with vegetables such as carrots and celery when I am on track with 90% of my diet, but when I am splurging, I enjoy this salsa with veggie scoops. Instead of a cheat treat once in a while, you could have a cheat meal once a week. Let’s say you absolutely love burgers from the Veggie Grill; you can decide on a day that you’d like to eat there, and that can be your cheat meal for the week. Try not to overindulge in foods you love all in one day. It’s difficult to have a cheat day; instead, make it a special meal, or special treats that aren’t too bad for you. If you love ice cream, for example, I would encourage you to look for better alternatives, such as ice cream made with coconut milk instead of cow’s milk. It’s best to skip things like Snickers, Twix, and Doritos – these foods are packed with artificial colors and flavors and should not be a regular part of your diet. If you love chocolate, try switching to a delicious, dark chocolate (a cocoa content of 70% or more is ideal).

Additionally, I follow Dr. John Douillard’s advice and I have a big breakfast, a big lunch, and a small dinner (I’ll write more about this in another post, I promise!). On days that I want to splurge on something special, I usually enjoy it with breakfast or lunch. The idea is to be able to eat 3 meals a day without snacking; this works well for me and I feel that I have stabilized my blood sugar levels and that’s why I’m able to just have three meals, with dinner being the smallest of them all. I usually work out after lunch, so getting most of my calories before my workout is perfect for me.

I hope this helps to answer some questions about what I eat and whether or not I enjoy an occasional treat – I do – and you should, too!

Are you struggling to lose weight? Do you want to eat healthier foods, but aren’t sure where to start? A health coach is an amazing resource that will help you reach your health goals. Contact me for a free initial consultation and we will get you started on living the life you have always dreamed of!

Should We Thank Healthy School Lunches for Better Behavior?

SaladWrap

When I was younger, I used to wonder how my mom could wake up early every morning to make my entire family breakfast, pack us all homemade lunches, and work a full-time job. I always thought, “I could never do this. I’d rather sleep.” Now that I am older, I thank my mom for taking care of us and I know that I will do the same thing – I just can’t risk my family eating artificial, processed foods several times a day (there’s the health coach in me!).

I remember the number of kids who didn’t have breakfast when I was in school; I wondered how they functioned. I was hungry a little while after I grudgingly woke up for school – weren’t they? The difference between the food that my mom made for me and the food offered at my elementary, junior high, and high schools was vast. My lunches weren’t perfect, but at least I had fresh fruits and vegetables every day; I remember having sandwiches, salads, and fruits for lunch while many other kids had pizza, burgers, fries, soda, and other fat-laden, sugary, processed foods. In high school my teachers always dreaded teaching class right after lunch – everyone was half asleep!

When I talked to my parents about school lunches, they told me that even though my mom made me breakfast and packed a lunch for me, I once requested that I be allowed to eat the school lunch. I saw the other kids chowing down on junk food and I wanted to be allowed to eat the same thing as my classmates (gasp!). My parents agreed and I tried out the school lunch. I was about 8 years old. Apparently I came home on the first night that I ate this school lunch and told my mom that I never wanted to eat it again because the meat was grey and gross! Sadly, I also got sick and my parents do think it’s because of the bad meat that I ate. My mom continued to make my lunch and my parents didnt mind that they had already paid for an entire quarter’s worth of food. I am eternally thankful for this particular thing that they did for me and I want to make sure that children and young adults who are eating school lunches have healthy options.

1. We Think Better When We Eat Healthy Food

It’s true that if we eat fresh fruits, vegetables, and whole grains we will be able to focus better. Why? These foods are blood sugar stabilizers and we will not have sugar highs and then come crashing down, which is what happens when we eat refined sugars, flours, and artificial, processed junk food. No wonder my classmates were falling asleep after lunch – they had just had a feast fit for Superbowl Sunday – how could they focus? It’s best to load up on fresh, healthy food and skip fatty burgers, fries, and shakes. This is especially true when you want to focus and think better – and who doesn’t want these things?

2. Violence and Misconduct Decreases When People Are Fed Better

Barbara Stitt is the Co-owner of Natural Ovens Bakery; she was a probation officer for over 20 years in Ohio and she says that, “correcting the food corrected the behavior” of people she worked with from the courts. She took this knowledge and worked with Appleton Central High School, which is located an hour from her bakery in Wisconsin. With her help, the high school eliminated trans fats, refined sugars, refined flours, and foods with artificial colors and flavors. She replaced the fast food that students were having for lunch on a regular basis and she got rid of vending machines. Instead, students are now enjoying a salad bar, real juice with concentrated omega-3 fatty acids, fresh fruits, vegetables, and whole grains. What’s shocking is that Appleton High hadn’t had a kitchen in 7 years! Thankfully, this has changed and students continue to enjoy the benefits of a healthier diet. Tom Almendarez, a former student says, “For me, it makes me feel like I have a better attention span. I don’t feel like I’m tired all day.” In the first two years of these amazing changes, Appleton High was able to cut $5 million out of its operational budget because there was significantly less vandalism, litter, and violence. Barbara explains that the food they brought in to the school was the food that was mandated by the U.S. government in 1946; this consists largely of fresh fruits, vegetables, and whole grains and Barbara Stitt made sure to also include legumes, nuts, seeds, and water.

In the Physicians Committee for Responsible Medicine’s 2004 national school lunch report card it states, “Schools such as Central High…have noticed tremendous, health, behavioral, and learning benefits.” Indeed, Appleton’s drop out rate went from 10% to less than 1% after they switched to this healthier menu.

3. The Benefits of Healthier School Lunches Gives Hopes to Other Schools

Other schools have followed Appleton’s lead; in Olympia, Washington, schools have real juice, organic salad bars, and students enjoy local produce. In Des Moines, Iowa, schools now have fresh fruits and vegetables and students have access to an unlimited supply of these foods – most of which are gone before the end of the day. In Los Angeles, Monroe High School has shifted to healthier school lunches and saw a 74% decrease in violence within the 1st year of its program. Students asked for a salad bar and their wish was granted!

If you are packing a lunch for your kids, that’s wonderful; be sure to include water, fresh fruits, vegetables, and some whole grains. If your children are eating school lunches, check to make sure that they are offered a healthy selection of food. If not, get involved and see how you can make a change. Need encouragement? Check out these resources:

Want to learn how you can transform your diet and lifestyle so you can focus more, weigh less, and look your best? Do you want to make sure your kids are on the right track to staying healthy and fit? Join me for a free initial consultation so we can get started on your wellness journey!