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!

Renew, Refresh, and Revitalize Your Life with a Spring Cleanse!


OrganicBerries

{Photo taken at the Larchmont Farmers’ Market – these berries are always delicious!}

Since spring is just around the corner (March 20th to be exact!), now is a great time to do some spring cleaning. Here are some areas of my life that I enjoy organizing, lightening, and cleansing during the spring season.

My Home

I enjoy going through my belongings and my living space and deciding what I can throw away, donate, or recycle. I actually like to do this fairly frequently, but if you don’t, spring is the perfect time to get rid of anything that is unnecessary. Trust me, it will feel amazing to have a cleaner, lighter space to live. I love the energy of a clean room! And speaking of a clean room, I think it’s a great idea to have at least one plant in your home. Lots of plants can detoxify your home, so I recommend doing a little bit of searching and deciding what plant you can pick up for your home. Be sure to share what you settle on!

My Plate

I love to eat foods that are in season. A great way to figure out what foods are local and in season is to visit a farmers’ market. Since I am in Los Angeles, I love picking up fresh berries, greens, and other fruits and vegetables from the farmers’ market. Spring is a wonderful time to enjoy lighter foods and shift away from the heavier foods that we were enjoying during the winter. If the weather is still cold where you are, consider making a vegetable broth with the remains of the vegetables that you use throughout the week. My friend Tina makes a delicious vegetable broth and it’s so simple! Here’s what to do: when you’re cooking, you can keep the parts of vegetables that you’d otherwise throw away, and store them in a container in the refrigerator until you have enough to make a broth. Some vegetables/herbs to consider using are: celery, carrots, onions, cabbage, mushrooms, green beans, broccoli, scallions, cilantro, thyme, and oregano. When you have enough to make a broth, fill a large pot with your vegetables, herbs, and water, bring to a boil, and let simmer for about 30 minutes. Add salt and pepper to taste. Strain, keep this broth in your refrigerator, and add fresh vegetables, organic tofu, and a healthy whole grain such as quinoa to enjoy when it’s cold.

If the weather is warm, start making smoothies! If you know me, you know how much I love to start my day with a smoothie, especially during the spring and summer. Take a look at my recipes and choose from your favorites :).

My Body

For the past few years, I have always enjoyed doing a spring cleanse. I love it! The feeling of being on a cleanse and nourishing my body is amazing. Of course I try to eat as healthily as possible year-round, but spring is an especially wonderful time to detox. Did you know that sprouts are detoxifying and they are widely available during the spring? Nature is telling us to do some cleansing :) If you are wanting to slim down, recharge, and give your metabolism a boost, you have to sign up for this amazing detox! You’ll enjoy lots of delicious recipes as you lose weight, get clear skin, reduce your toxic load, gain energy, and much more. Many people have tried this detox and loved it. It’s your turn to be one of those people! What are you waiting for? Sign up now!

I recommend getting massages. I love massages and have promised myself to do a better job of getting them more regularly. I also enjoy taking baths. If you have access to a tub, fill it with some Epsom salt, which has lots of magnesium and is easily absorbed by your body while you’re taking a bath. Magnesium is an essential mineral and will help you heal, feel relaxed, and help with sore joints, aches, pains, and more. Try it!

Show your body you care by moving! Find an activity you love and enjoy it often. As you increase your physical activity levels, be sure to stay hydrated. I have lots of clients who tell me that they hate drinking water! Since there’s no way around drinking water, you may want to add these fruits, vegetables, and herbs to your water to give it some flavor. There aren’t any added sugars in these suggestions, just yummy goodness! Try any one or more of these combinations and let me know what you think:

Watermelon/Basil

Strawberry/Mint

Lemon/Mint

Cucumber/Lemon

Raspberry/Mint

Blueberry/Basil

My Kitchen

Another great place to do some spring cleaning is your kitchen. Do you know what’s been sitting in your pantry? Do you have anything that you can donate to a local homeless shelter? Go through your processed items and make a conscious effort to eat healthier foods. Things that I have in my pantry are: canned beans, whole grains, tomato sauce, and pasta. Make room for these healthy options, but try to eliminate processed junk, such as chips, cookies, soda, etc. 

My Life

As the seasons change, I contemplate what’s going well in my life and what’s not. Where can I improve? Am I happy with my relationships? Can my finances use some help? Am I involved in my community? Am I doing a good job of helping others? I encourage you to take some time out for yourself and consider what your goals, hopes, and dreams are – and make a plan for how you’d like to accomplish these wonderful things in your life. My friend Rachel once reminded me that the journey of a 1,000 miles starts with a single step. I encourage you to remember these words as you make plans for yourself so you can know that your goals are within reach, even if it seems like it will take lots of time, effort, and patience to reach them. Trust yourself.

I also think that I’ll make another vision board this spring. I have tons of magazines and extra boards that I can use. I may even get a prettier board if I’m up for it :). If you’ve never made a vision board before, you should try it! It’s lots of fun and it’s just another way to put your dreams/goals in front of you.

How are you celebrating spring? Do you have any recipes that you’d like to share? Let us know! As always, if you want to work with a Nutritional Consultant, I am here for you. Contact me for your FREE initial consultation!

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!

Are You Addicted to Sugar?

OrganicBerries

    I love giving workshops and presentations because I get to share helpful information on how to truly lead a healthy lifestyle. I often make samples of #vegan food for people to try. I share research and scientific evidence that shows the many health benefits of switching to a plant-based diet. Some people will pay for a cleanse, detox, 1 month program, 3 month program, or 6 month program on the spot.
    For some amazing others, months will pass, and then I’ll get an email from them saying that they’re ready to make some positive diet and lifestyle changes. I love them. Something has shifted for them. They’re not resistant anymore. They’ve had an awakening. I don’t know if it’s the fall weather, the millions of sweets that are being passed around right now, or if there’s just something fantastic floating around in the air, but I’m getting tons of sign-ups for my 10-Day Sugar Cleanse. This isn’t a juice fast. You won’t starve. You will eat healthily, nourish yourself, and get rid of your sugar cravings.

 

In case you’ve forgotten, here are some not-so-sweet facts about sugar:

  • According to the U.S. Department of Agriculture, Americans consume 156 pounds of sugar per person each year (yikes!)
  • Sugar contributes to obesity
  • According to the American Diabetes Association, “adults with diabetes have heart disease death rates 2 to 4 times higher than adults without diabetes, and the risk for stroke is 2 to 4 times higher among people with diabetes.”
  • Limiting sugar in intensive care units saves lives (wow!)
  • Sugar interferes with the absorption of calcium and magnesium – two important minerals for our health

If you’re experiencing some resistance to making positive changes, here are some reasons to kick your sugar habit for good:

146 Reasons Why Sugar Is Ruining Your Health by Nancy Appleton, Ph.D. explains how sugar is damaging our health. Sugar can:

  • Suppress the immune system
  • Cause cardiovascular disease
  • Lead to both prostate cancer and ovarian cancer
  • Cause depression
  • Contribute to diabetes
  • Cause headaches, including migraines
  • Make our skin age by changing the structure of collagen

Read more about the cleanse. Sign up now. Break the cycle. Sugar doesn’t have to control your life. I can help you heal. <3

Testimonial: “Christina is amazing! She has a holistic approach that helps you make sense of several different systems going on at once– wellness doesn’t have to be as confusing as all the conflicting media would have you believe! Christina knows how to be healthy for the sake of actual health, how to end calorie counting and carbo-phobia, and how to respect your body with the foods you put in it and the activities you engage in (like yoga!) I’m so happy to have Christina as a healthy influence in my life!” – Kelsey L.

Fall in Love with Yourself First

LoveYourself

I think that if we all spent more time falling in love with ourselves, just as we are, life would be so much sweeter. One of the best things that we can do for ourselves is to say positive affirmations, such as: “I am beautiful”; “I am healthy”; “I am radiant and I attract abundance in my life”; “I am loved.” And then we have to trust that these things are true.

I do believe that there is healing, calming, soothing, energizing, power in falling in love with ourselves. I want to wish you the ability to focus your time and energy on all of the fabulous attributes that make you amazing: compassion; generosity; the ability to make people laugh (including yourself!);  optimism; charisma; charm; wit; lightheardedness – all of the things that make you so wonderful and loveable. When you treat yourself with the utmost kindness possible, it will be so much easier to stay madly, deeply, in love with yourself.  You deserve to be loved by you. You are glorious. <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!

 

Must-Try Health Program for New Moms

MomandBaby

 

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?