Show Your Heart You Care

Eat Red for a Healthy Heart!

A special thank you to PCRM for this great information!

February is American Heart Month! Since heart disease remains the #1 killer in America, it’s imperative that we all learn how to protect our hearts by making simple, lasting lifestyle changes that can save our lives. A plant-based diet has been shown to treat and even reverse heart disease in adults and children alike. If you need help transitioning to a plant-based diet, I’d love to help. Many of my clients have successfully adopted a plant-based diet and seen remarkable results, including: weight loss, lower cholesterol, lower blood glucose levels, lower blood pressure, better sleep, increased energy, clearer skin, and much more.

Whether you adopt a 100% plant-based diet or not, it’s important that you eat enough fruits and vegetables throughout the day. Take a look at the photo on the top of the page and be sure to include these foods in your diet as best as you can. Since cardiovascular disease (CVD) can be prevented and even reversed, we know that we can save many lives, just by sharing this information with others, and helping each other make positive changes to our diet and lifestyle.

Facts on CVD:

  • Costs the US $108.9 billion each year, including the cost of medications, lost productivity, and health care services.
  • According to the CDC, “about 600,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths.”
  • Many CVD deaths can be prevented through simple lifestyle changes – wow!

The Journal of the American College of Cardiology studied 20, 721 men over the course of 11 years and determined that by doing these 5 things, these men lowered their risk of having a heart attack by 86%, as compared to those men who did not enjoy this diet and lifestyle:

  • Eating a diet rich in fruits, vegetables, whole grains, and legumes
  • Getting enough exercise – a brisk walk 30 minutes a day is a great start :)
  • Not smoking
  • Limiting alcohol intake
  • Reducing belly fat

Blood Pressure and Cholesterol

It’s important to know what your blood pressure and cholesterol levels are; if you have high blood pressure, it’s crucial that you work to keep your blood pressure under control. A healthy diet that includes whole, plant-based foods and contains a minimal amount of processed junk and animal foods will help to keep your blood pressure normal. Since cholesterol is only found in animals and their by-products, making a switch to a plant-based diet will help improve your cholesterol levels.

Manage Your Stress

I also believe that it’s important for us to reduce our stress levels. One of the ways that we can keep our stress levels low is by exercising! Find an activity you love and enjoy it :). This can be walking, biking, hiking, running, yoga, jogging, swimming, dancing – whatever you love, do it, and do it often. Another way to keep stress at bay is by meditating. I always feel instantly calmer, happier, and more grounded when I meditate. Be sure to surround yourself with people you love, who support and cherish you. There’s such beauty in friends and family who make your heart happy – nurture these people and the relationships that you have with them. If you are creative, express your creativity. Find a career that encourages you to share your talents with the world. Do what you love and you will feel fulfilled. As always, be grateful for what you have, and be compassionate towards others.

I know that the statistics on CVD can be frightening, but the good news is that we can keep our hearts healthy by enjoying a diet rich in fruits, vegetables, whole grains, and legumes (eat your beans!). We also need to find an activity that we love and keep stress levels low by exercising, meditating, and developing positive relationships with people we love. Be healthy and happy!

Love Your Body

MeandTim

{Here’s a picture of me and my boyfriend Tim, taken a little over a week ago <3}

In a time when, “thin is in” it can be easy to justify going to extreme measures to make your body match an ideal that society has created. I don’t know about you, but I’ve certainly felt bombarded with images of women who are far thinner than I am – thinner than I’ll ever be. I don’t wish I looked like them, but there was a time when I’d stare at those images; I’d dissect every part of a woman’s body and wonder why mine didn’t look the same. I wondered why my thighs weren’t as thin; why my cheekbones weren’t as prominent; why my stomach wasn’t as flat. It didn’t take very long before I started to cut back on the amount of food I was eating.

It wasn’t until I was a senior in high school that I slowly began accepting myself. When I went to college, the acceptance and love for my body grew. I became a Healthy Eating and Living Intern at the Student Center. For “Love Your Body Day” my fellow interns and I ordered shirts that said, “I <3 My Body.” We wore them around campus and observed people’s reactions (most were positive :)). I was happy to be wearing one, because it was true. I wanted to inspire others to love their bodies, too. If you’d given me a shirt like that to wear when I was younger, I don’t know that I would have, because I wouldn’t want people to look at me and think that I actually loved my body. How could I? I was no model. But in college, I did love my body. I truly learned to care for myself. I didn’t diet. I shopped for healthy food. I walked for miles every day. I ran by the lagoon. I danced. I filled myself with love, laughter, and happiness. I was fulfilled.

I cringe when I hear how much women torture themselves to look a certain way. I feel saddened by the amount of pressure many people feel to be thinner, prettier, taller, etc. I wish that we could appreciate our bodies for everything that they do for us – that’s part of how I healed. I thanked my body for taking care of me. Instead of wanting to look a certain way, I just wanted to be healthy. I still feel this way.

I wish that we could spread more love; instead of calling ourselves or others fat, my hope is that we will look at ourselves and others for who we really are; the numbers on the scale, the size of our skirts, the fact that we don’t look like a small percentage of women who are incredibly tall and thin doesn’t define us. There was a time when being thin was everything to me. Now, I think it shocks people that being skinny isn’t my ultimate goal. It’s not even on my list of things that I want. I don’t know if it’s because I’m older, or because I love and accept my body, but I genuinely don’t want to stretch myself out to be a few inches taller and a few pounds lighter. I love my curves. I am passionate about helping women be healthy and learn to truly love their bodies, too.

Instead of focusing on being a certain weight, I would rather we all strive to be our healthiest, happiest, most radiant selves. When we learn to love ourselves and enjoy life, if we have weight to lose, it will come off because we are feeding ourselves healthy food, and are taking time to be active, as well as to relax, and connect with nature, ourselves, and people who lift us up. To me, that’s what life is about. If you’re on your wellness journey and are struggling to love yourself, accept your body, and heal, I’d love to help. If you have an eating disorder, I can refer you to a specialist who can help. Wherever you are on your health journey, know that there are people who can help. The fact that you’re beautiful won’t change as your weight changes. And, you can learn the tools to take care of yourself, too. You’re worth it. <3

Celebrate Earth Day, Go Vegan!

 

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I’ve been hearing lots of people talking about Earth Day, and the truth is, I honestly feel as though my diet and lifestyle celebrate the Earth and all of her beauty every day. Since I have a plant-based diet, I know I am making healthier choices for myself and leaving kinder footsteps on the Earth. Plus, I’m pretty sure that animals are very happy that I love to play with them and not eat them :).

I believe that one of the best ways that we can take care of ourselves and our planet is to cut down on our meat consumption. In fact, the Environmental Defense Fund states that, “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! Imagine what participating in Meatless Monday might do. Or, better yet, going meat-free for an entire week. Or forever! There is no denying that a vegetarian diet would save countless lives and help save the environment.

If you are interested in knowing how a vegan diet may benefit your health, read about Loma Linda University’s Adventist Health Study-2. The study started in 2002 and followed 69,120 Seventh-day Adventists; what’s special about this study is that people were divided into several categories (non-vegetarian, semi-vegetarian, pesco-vegetarian, lacto-ovo-vegetarian, and vegan) based on their responses to a questionnaire that asked them how often they eat over 200 different kinds of food, so researchers were really able to determine how certain foods affect our health. In the end, researchers concluded that vegans have an overall reduced cancer risk – yay! Vegetarians had less gastrointestinal cancer, especially among lacto-ovo-vegetarians (those who do not consume any meat products, but eat dairy and eggs); and there were less cases of female specific cancers in the vegan group. I would also encourage everyone to read T. Colin Campbell’s The China Study: The Most Comprehensive Study of Nutrition Ever Conducted And the Startling Implications for Diet, Weight Loss, And Long-term Health. I could go on and on about the health benefits of veganism, but I want to share more on how eating meat is hurting us and our planet.

We are currently using too many of our resources to feed livestock that are being bred for the sole purpose of consumption. These animals are confined to tiny cages and are forced to “live” in miserable, filthy, inhumane conditions. The majority of meat sold in stores comes from factory farms, so if you eat chicken, eggs, beef, turkey, and/or pork, you are contributing to the suffering of animals and to the increase in greenhouse-gas emissions that we have been experiencing for years. In fact, PETA reports that, “a German study conducted in 2008 concluded that a meat-eater’s diet is responsible for more than seven times as much greenhouse-gas emissions as a vegan’s diet is” – that’s crazy!

If you’ve been thinking about reducing your meat and dairy consumption, consider making a delicious, vegan smoothie for breakfast. Enjoy a yummy veggie burger or scrumptious tempeh bowl or even a chickpea salad for lunch, and a vegan quiche, shepherd’s pie, sushi, sautéed Brussels sprouts, green beans, tortilla soup, or roasted sweet potatoes for dinner. If you think you’ll miss all of your favorite foods, enjoy these vegan nachos with friends and/or family members for a delicious appetizer. Last night I made vegan chocolate covered strawberries and they were amazing! I meant to make them for Easter, but I felt that we had so much food already, so I waited to have more treats later and they were worth it! I used Enjoy Life Chocolate Chips and the organic strawberries that I bought from the farmers’ market on Sunday. I wish that I would have taken a picture, but they were gone so quickly after my boyfriend and I made them! I used to have such a sweet tooth, but after switching to a cleaner, plant-based diet that’s filled with fresh, healthy foods, I indulge in sweets on special occasions, instead of constantly reaching for chocolate like I used to.

I have lots of people in my life who love ice cream, so I set out on a hunt to find a vegan ice treat that’s not filled with GMOs, artificial colors/flavors, and other junk. I discovered Luna & Larry’s Coconut Bliss and it’s amazing! I know that some people think that vegan foods are bland, but that’s just not true. I want people to explore more plant-based options, and it’s important to me that people enjoy what they’re eating.

Since I am a Health Coach and I believe in the healing power of food, remember to fill your plate with lots of greens, such as organic kale, organic spinach, broccoli, collard greens, turnip greens, swiss chard, and more. Explore new whole grains such as organic quinoa, amaranth, buckwheat, organic brown Jasmine rice, and much more. Make smoothies, eat lots of fruit when it’s in season, and indulge in your favorite veganized treats every once in a while. You will feel so much lighter, healthier, refreshed, and at peace knowing that you are doing what’s best for yourself and the environment. Start slowly. Skip the eggs and bacon for breakfast and have a smoothie, oatmeal, beans and rice, miso soup, or something else that you would enjoy. Instead of getting a beef burrito from Chipotle, try a vegan bowl filled with brown rice, beans, vegetables, guacamole, and salsa. Have a bbq with tons of veggies and skip the meat. It’s easier than you think. Give it a try and let me know how it goes. Happy Earth Day!

Meditate with Oprah and Deepak Chopra!

Lilies

Oprah and Deepak Chopra are offering another FREE 21-day meditation! I have absolutely loved all of their 21-day meditations so far, and I am so excited that I can participate in another one. The theme for this meditation is, “Finding Your Flow.” We are on day 4, and so far, the meditation topics have been:

Day 1: Finding Security

Day 2: Finding Happiness

Day 3: Finding Power

Day 4: Finding Love

Oprah starts each meditation with some words of wisdom, and then Deepak Chopra leads us into the meditation. I wish I could meditate with these two amazing people every day! I cannot emphasize enough how much this experience is truly healing. Whether you want to calm your mind, learn how to meditate, unwind, relax, restore your faith in yourself, the world, your body’s natural healing process, this is the way to do it.

Join me on this incredible journey and share your experience with me in the comments below.

P.S.

I met Deepak Chopra at Lyfe Kitchen in Culver City and can’t wait to share that experience with you all soon. Xo

P.P.S.

The gorgeous lily pictured above is from the Motor Avenue Farmers’ Market that I go to on Sundays. I have a table there that is packed with helpful handouts, recipes, and special offers for my Health Coaching services. I picked up the lilies on Sunday and they are so beautiful! Stop by and talk to me, get some flowers, enjoy a relaxing, healthy, peaceful Sunday, and share your meditation stories with me!

Join Me for a FREE Healthy Living Lecture at Whole Foods

HealthyLivingLectureWholeFoods

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

Who Will Create Health in the Future?

MarkHymanMD

Mark Hyman, MD has been such an inspiration to me for so long, so I was thrilled when he was one of my teachers when I was in nutrition school at the Institute for Integrative Nutrition. Dr. Hyman is a functional medicine doctor, which means that he gets to the root of what’s causing a person’s illness, instead of just treating symptoms of a disease. In this way, Dr. Hyman and other functional medicine doctors are able to take into account everything that makes a person unique: genetics, diet, lifestyle, mental health, physical activity (or lack thereof), etc. By looking into all of these things, functional medicine doctors like Dr. Hyman can better help a person truly heal. Since we are all unique, it makes sense that we should have someone who takes a look at us, our environment, and our lives as a whole in order to better understand what’s making us sick and what can finally make us feel better. And that’s everything that I believe in as a Health Coach!

There is so much amazing material that Dr. Mark Hyman covers in the books that he has authored, including: The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body’s Natural Ability to Burn Fat and Lose Weight Fast, The Blood Sugar Solution: The UltraHealthy Program for Losing Weight, Preventing Disease, and Feeling Great Now!, The UltraSimple Diet: Kick-Start Your Metabolism and Safely Lose Up to 10 Pounds in 7 Days, and more. I also highly recommend browsing through his website and reading through the many articles that he has written. I love that he believes in providing people with tons of information on nutrition and health; he breaks down information so that it’s easy to understand and he’s covered so many topics, so it’s easy to find something that will benefit you on your journey to wellness.

I could go on and on about how much I appreciate all the work that he does, but I’ll let you discover and re-discover for yourself why Dr. Hyman is truly a gift to us. What’s even more inspiring to me is how much he trusts and advocates for Health Coaches! Take a look at the video posted below to see why Dr. Mark Hyman recommends working with a Health Coach! And then give me a call so we can get you started on your free initial consultation :) I went to nutrition school because I wanted to help more people feel better. And I want to help you, too. It’s time for you to heal, feel amazing, and love yourself and your life. You deserve to heal.

Start Exercising Now!

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When we’re stressed out, anxious, or depressed, I know it’s tempting to curl up into a ball, watch movies, and stay in bed. While these actions may seem like a good idea, the answer to feeling better is actually to get up and move. Exercise plays an important role in our health. When we exercise, we release endorphins, which are the chemicals that create a positive feeling in our bodies. We all have an exercise routine we love, whether it’s running, hiking, biking, walking, swimming, doing housework, practicing yoga, dancing, doing pilates, or something else, we have to stay active. By doing so, we will not only be physically fit, but we will also increase the “feel good” hormones in our body, which can assist in dealing with depression, reducing stress, alleviating anxiety, increasing self-esteem, and more.

What I love about exercise is that it really has so many positive benefits for us. In addition to making us feel happier and more relaxed, exercise is also important for keeping our hearts healthy and strong; staying active also strengthens our muscles and bones, lowers blood pressure, and exercises such as yoga help keep us flexible.

I know that the weather is colder, the days are shorter, and it probably seems like a good idea to just stay put, but trust me, you’ll feel so much better if you dedicate part of your day to getting up and moving. Even if you only have 10 minutes to go for a walk or a quick run, do it! Promise yourself that you will create a plan to stay active. If you’re exercising in the morning, it’s important to warm up first; don’t overexert yourself, especially not first thing in the morning, as this can be a shock to your system. Instead, wake up, have some water, tea, breakfast, and after you digest you can stretch and go for a walk – how great does that sound? Add your exercise routine to your calendar. Join a group exercise program and make new friends who support your healthy lifestyle and encourage you to do great things for yourself. Share your new workout plan with others so that at least one person will hold you accountable. See if you have a friend or family member who will work out with you. Whatever your next plan of action will be, I want you to not only look great, but to feel amazing as well. If you have a medical condition or an injury and cannot exercise at this moment, please try other stress reduction methods such as meditation, massage therapy, and/or hypnotherapy. If you can exercise, then get up and move! If you’re not sure whether or not you can exercise, or what the best exercise is for you, make sure you see a physician who can help you make a safe, healthy decision.

A Health Coach is a great resource to have when you’re starting a new exercise plan, want to heal yourself, and need someone who will listen to you and support you consistently. Join me for a free one hour consultation where we’ll create a health program that is perfect for you. Explore my programs and get a sense of which one of these you’d like to try first. Here’s to your health!

Must-Try Health Program for New Moms

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Now that you have just given birth, you know firsthand how many new and exciting changes are taking place in your life and within your body. While it’s normal to put all of your attention on your baby, it’s important to take care of yourself, too. With all of the new and sometimes unexpected changes that take place after giving birth, I’ve developed a program to support moms in regaining their strength, maintaining their health, and increasing their energy.

If you feel like you have a million things to do a day and all of these things are draining your energy, I can help you learn which foods will nourish you and give you sustained energy so you can look after yourself and your family. I know that your body has been through a lot – you just gave birth! I also know that you may feel overwhelmed, which is why it’s important to have a support system, and that’s what I am here for. Whether you want to get your pre-baby weight back or you want help dealing with your mood changes, I will focus on developing a program that’s right for you.

For new moms, it’s best to gradually make changes in the way that you eat and how you will stay active so that these changes will be safe and healthy. For this reason, I recommend either a 90-day Healthy Mommy program or a more extended Platinum 6-Month Healthy Mommy program so you can really give yourself time to heal, flourish, and thrive.

Do you want to:

  • Increase your energy levels?
  • Get your pre-baby weight back?
  • Eat delicious, healthy foods that are packed with essential vitamins and nutrients?
  • Learn how to stay active in a way that is safe and will allow you to lose weight?
  • Balance your hormones and moods?
  • Relax, meditate, and decrease your stress levels?
  • Take care of yourself?

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

In your 90-day Healthy Mommy Program you will receive:

  • Six one-hour one-on-one sessions over the course of 3 months
  • Unlimited email support in-between sessions
  • Recipes, tips, books, and more resources on the best foods to eat for postnatal health
  • Advice on how to stay active so you can regain your strength and get your pre-baby weight back
  • Delicious food samples
  • Information on breastfeeding

In your 6-Month Platinum Healthy Mommy Program you will receive:

  • Twelve one-hour one-on-one sessions over the course of 6 months
  • Unlimited email support in-between sessions
  • Recipes, tips, books, and more resources on the best foods to eat for postnatal health
  • Advice on how to stay active so you can regain your strength and get your pre-baby weight back
  • Delicious food samples
  • Information on breastfeeding
  • Exclusive discounts on detoxes that are safe for new moms who are breastfeeding
  • Support and guidance from me
  • Ability to move at a steady pace so you can gradually make changes that will last a lifetime

I know it seems like there’s no way that you can afford to add another thing to your to-do list, but really, now that you’re a new mom, you can’t afford not to take care of yourself. You don’t have to go through this time alone. Contact me so we can discuss which program is right for you. Before you know it, you will be looking and feeling amazing. You will lose weight, gain support, and learn how to stay healthy and happy for a lifetime. What are you waiting for?