New Year’s Workshop Was a Success!

MewiththeWomenWorkshop

On January 30th I hosted a New Year’s workshop at One Roof in Venice Beach. I am so pleased to share that the workshop was a success! I wanted to provide women with the time and space that they needed to relax, reflect, set an intention for the way that they want to live their lives, and come up with a plan to reach each and every one of their goals.

We spent the day talking about what we want our lives to look like and we tapped into our heart’s deepest desires. We wrote in our journals, created plans for our goals, made vision boards to help our dreams become a reality, meditated, ate delicious plant-based foods, and took part in an interactive talk that I lead. It was incredibly touching to see so many women come together, open up about their fears and desires, bond, support one another, and know that they are not alone in their joys and frustrations.

I am excited to share that I will definitely be putting together more workshops in the future, so please stay tuned!

WomenCreatingVisionBoards2

It turned out to be a nice morning/afternoon, so we decided to sit outside. Here are the women creating vision boards.

JoAnnandMonicaVisionBoards

Like the retreat that I hosted in October, we ended up having lots of mother/daughter duos at the workshop! Here are JoAnn and Monica, sharing their vision boards. JoAnn is working on finding balance in her life and making more time for herself. Monica recently got married – congratulations, Monica! She and her husband Ted would like to start a family soon and they are thinking that Monica should try to get pregnant by the end of the year. Because of this, Monica wants to eat healthier and stay active so she can be in the best shape of her life when she gets pregnant and so that she can also pass on good eating/living habits to her future child(ren). I can’t wait to learn more, Monica!

LynneAnneVisionBoard

Lynne-Anne created a great vision board that covers the four main aspects of her life. In each corner of her vision board are the letters “LOVE” because everything she does is surrounded by love. I love this, Lynne-Anne!

LynneAnneRuthVisionBoards

Here is Lynne-Anne with her mom, Ruth. Ruth is retired and wanting to enjoy her life and play more. She has an adorable cat that cuddles with her, so you’ll notice the two kitties on her vision board :).

GwennaVisionBoard

Gwenna created four vision boards! She’d like to do things fully so she is working on giving everything that she does 100% of her effort. She wants to see things through to the end. She is also working on getting fit and eating healthily. I can’t wait for updates on your health journey, Gwenna!

ElizabethVisionBoard

Elizabeth created two vision boards :).

NicoleVisionBoard

Nicole has been wanting to go on a cruise to Alaska with her husband so you’ll notice that she has a picture of a cruise on the top left corner of her vision board. She also wants to be authentic; she has a top-level position at her company where she is not only the youngest employee, but she’s also the only woman and the only minority. Though she is required to dress professionally and “be polished” at work, with her hair straightened, she sees her true self as rocking an afro, smiling, and wearing a dashiki, which she does on weekends :).

VirginiaVisionBoard

You may have noticed Virginia from my last retreat – I love Virginia! She has such a warm, fun energy and she’s always open to attending these workshops and tapping into her true self. As a mom, daughter, and teacher, she is working on saying “no” more often so that she can say “yes” to herself. It’s taking some time, but I am so proud of her for finally prioritizing self-care!

PamVisionBoard

Pam is retired and loving life! She is traveling and taking the time to enjoy herself and her family. There may be something else that she wants to pursue in life, so with some encouragement from her daughter Nicole, we’ll see what life has in store for Pam!

MewiththeWomenWorkshop2

Here I am with the lovely women who attended this special workshop. It was a beautiful day and I truly enjoyed my time with them. Thank you, ladies!

WomenwithVisionBoards

Here are the women with their vision boards. Great job, ladies!

GettingReadytoMeditateWorkshopThe women are getting ready to meditate!

MeMeditating

Lynne-Anne took a picture of me preparing the women for our meditation. I had no idea she was taking pictures!

MeTeachingatWorkshop2

We went over the mantra before we meditated.

MeTeachingWorkshop3

Getting ready to meditate!

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I always love spending time with women and helping them reach their goals and live a life filled with love, abundance, and self-care. Please join me for my next workshop!

New Year’s Workshop: Discover Your Heart’s Deepest Desires

Meditation

New Year’s Workshop: Discover Your Heart’s Deepest Desires

When: Saturday, January 30th 2016 from 10:00 AM – 2:00 PM

Where: One Roof, 1333 6th Ave, Venice, CA 90291

Why: You deserve to be happy and live the life of your dreams






I’ve been thinking about our new year’s tradition of making resolutions and I’ve been wondering why so many people abandon their lists so soon into the new year? I’ve also been thinking about those who have decided not to make any resolutions at all, because they feel that they’ll fail at most, if not all of them. I’d like us to get back into the spirit of believing in ourselves and knowing that we can lead lives that are exciting, fulfilling, happy, healthy, and beautiful.  For this reason, I want to invite you to join me for this workshop so that we can search our hearts to discover what it is that we truly want for ourselves and how we can achieve these goals. We’ll be exploring topics such as: How can we make our dreams a reality? What are our deepest desires? How can we learn to be happy now?

We’ll journal, create vision boards, meditate, enjoy a delicious lunch, and listen to a workshop on the importance of following our intuition and allowing it to guide us as we navigate our way to the life of our dreams. We’ll learn how to let go of past stories, emotions, and relationships that are no longer serving us and we’ll instead embrace our inner strength, independence, and courage.

Whether you’ve made a list or not this year, we’ll discuss the importance of self-care and why we need to nourish ourselves mind, body, and spirit as this is how we can live in alignment with who we really are – amazing, radiant, gorgeous women who are meant to thrive, not just survive.

As a special gift, this workshop is available for just $25 if you sign up before January 25, 2016. Afterwards, the price will increase to $45. Be sure to bring a friend who is in need of relaxation and the space to create a plan to achieve her true desires. See you there!

If you want to:

  • Get clarity on how you want to live your life
  • Discover your deepest desires
  • Enjoy the company and support of like-minded women
  • Attend a workshop on how to let go of the past and embrace the present
  • Create a vision board
  • Meditate
  • Eat delicious plant-based food

Then this workshop is for you!

In order to ensure your continued success, you’ll leave with:

  • A clear vision on how you want to live your life
  • A plan for how you’ll achieve your goals
  • A FREE 1-hour consultation with me (a $125 value)
  • A new vision board
  • A community of women who share your wants and needs
  • A deeper love for yourself
  • A sense of calm, peace, and tranquility

Join us on Saturday, January 30th (10:00 AM – 2:00 PM) at One Roof in Venice Beach. Space is limited so reserve this experience today by clicking the link below. See you soon!

 

 





Your Healthy Happy Getaway: An All Day Retreat for Women On the Go

ChristinaTanios

Imagine if you could spend a day learning how to create the lifestyle that you’ve always wanted, so that you can enjoy the health and happiness that you deserve.

On this all-women’s retreat, that’s exactly what we’ll be doing.

If you feel stressed out, exhausted, overwhelmed, and are struggling to find the time and energy to keep up with your busy life – you’re not alone. And, it’s not your fault. We all have so many commitments and obligations; it’s easy to see why we often neglect our wants and needs. But on this retreat we will learn how to manage stress, decompress, love ourselves, and prioritize our mental/physical/emotional/spiritual well-being.

MeYoga

We’ll have the day to do yoga, meditate, create vision boards, write positive affirmations, eat delicious plant-based food, listen to a nutrition workshop, and more. We’ll create an intention for the way we want to live our lives and we’ll learn how to carve out the time and space we need to live our dreams. We’ll finally be able to tend to ourselves, instead of constantly putting everyone else first.

FlowersTemescal

If you want to:

  • Relax, Recharge, Refresh
  • Be in the company of amazing women
  • De-stress and decompress
  • Do yoga and meditate
  • Receive a FREE mini massage from Takahashi Chiropractic while you are attending the retreat
  • Attend a workshop filled with information on how to be healthy, happy, and at peace with your body
  • Create a vision board that will make your dreams a reality
  • Be surrounded by nature in all its beauty
  • Eat delicious food catered by Pretty, Healthy Foods

Then this retreat is for you!

In order to ensure your continued health and happiness you will leave with:

  • A free one hour consultation with me (a $125 value)
  • A bundle of beautiful sage
  • A massage certificate for $29 from Takahashi Chiropractic
  • A free initial consultation with Brandon Takahashi at Takahashi Chiropractic
  • Organic, natural skin care from Zatik
  • Your new vision board
  • A sense of calm, peace, and tranquility
  • A deeper love for yourself
  • A community of women who share your wants and needs
  • Energy to fulfill your purpose in life

Join us on Saturday, October 10th, 2015 (10:00 AM – 5:00 PM) in beautiful Temescal Canyon for the relaxing getaway you’ve earned. Space is limited so reserve this experience today by clicking the link below, which includes a reserved parking spot for the day!




Don’t need a parking spot – want to park on the street instead? Click below.




Your relaxing retreat awaits. I am excited to see you soon! Namaste.

 

 

 

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!

Did You Know? Prediabetes Increases Cancer Risk

OrganicBerries

According to a new study published in Diabetologia, prediabetes increases a person’s risk for several cancers, including endometrial, liver, stomach or colorectal cancers. Fortunately, researchers noted that lifestyle changes can treat and even prevent this condition. You can read more about the study here, but this is a reminder that doctors are making people aware that prediabetes is a disease in itself. If you or someone you know has prediabetes,  please seek help, as this can save your life or the life of a loved one.

As a Health Coach, I can help you make simple, effective, lasting diet and lifestyle changes. You will learn how to eat foods that nourish and satisfy you – not ones that leave you feeling sluggish, sick, and bloated. I will also teach you how to manage your stress, find an activity you love, get better sleep, seek a form of spirituality that fulfills you, and much more. In addition to working with me, you can also join your YMCA’s Diabetes Prevention Program. I am facilitating the Diabetes Prevention Program at the Culver-Palms Family YMCA in Culver City. We started our first class for our September 2014 session on Tuesday night! This is a great way to learn more about healthy eating and living, so I encourage you to work with a Health Coach, talk to your doctor, or join your local YMCA’s Diabetes Prevention Program.

You are in charge of your health. The decisions you make on a daily basis determine how healthy you are – your health is in your hands. Make good choices. I can help.

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

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!

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.