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!

TheBestVeganChili

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!

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!

Delicious Vegan Thanksgiving

GardeinRoast

Thanksgiving is just around the corner; as we gather with friends and family, let’s remember to be grateful for all of the wonderful blessings that we have in our lives. The holidays are a great time to appreciate everything that we have in life. And of course they’re also the perfect time to enjoy lots of delicious food together! Here are some of my favorite Thanksgiving foods that I hope you’ll try. Whether you’re having a 100% plant-based meal or just want to add some of these dishes, I encourage you to try something new this year. Enjoy <3.

Gardein Holiday Roast

Here’s a Gardein Holiday Roast. I actually prefer this to the Tofurky roast that I’ve had in the past. It’s easier to cook, too. All you have to do is put it in the oven for 60-70 minutes. It comes with two packets of gravy, so you can use one for the roast and one for mashed potatoes. Try it!

GardeinHolidayRoast

Roasted Sweet Potatoes

In addition to mashed potatoes, I often roast sweet potatoes. Sometimes I add organic cherry tomatoes when I’m roasting them, but this year I will add cinnamon, a bit of coconut oil, and some chopped nuts at the end. If you’re a fan of raisins and nutmeg, you can add those as well. If you’re going oil-free, skip the coconut oil :).

Sweetpotato

Vegan Shepherd’s Pie

A Shepherd’s pie is also a great addition to a Thanksgiving meal. This one is easy to make and absolutely delicious!

Shepherdspie

Sautéed Green Beans

Green beans always make an appearance for Thanksgiving at my house. This is a simple recipe that doesn’t take much time to prepare and cook. And it’s yummy!

GreenBeans

Sautéed Brussels Sprouts

Brussels sprouts are delicious, but be sure not to overcook them. Here’s a great recipe that I enjoy. You can make quinoa or you can enjoy the green beans and Brussels sprouts with mashed potatoes – yum!

027

Vegan Tomato Basil Soup

I would recommend having a warm soup to enjoy with your meal, as well as some fresh salad. Here’s a recipe for a delicious tomato basil soup that I love. I like it better with coconut milk instead of a potato, so grab some coconut milk while you’re out shopping!

VeganTomatoBasilSoup

 

Dessert

I may save the sweet potatoes to enjoy for dessert. Or I may pick up a slice of vegan pie from Native Foods in Culver City – we’ll see! Whatever you end up making for Thanksgiving, enjoy it! Have a wonderful time with your family and friends and remember to keep these tips for not overeating on Thanksgiving handy! Here’s to your health and happiness! Xo

Spicy Chana Masala

ChanaMasala

I came across this recipe on Happy Herbivore’s page and I wanted to give it a try. I’m so happy I did, because it’s delicious! I was limited on time, but next time I make this I’m going to add organic carrots and organic potatoes (not entirely traditional, but I think they’ll make this dish even yummier :). I will also add a bit of roasted jalapeno as I thought the original recipe was fairly mild. This dish is delicious, easy-to-make, cooks quickly, and everything required to make it is affordable. I had about 1/2 a bowl full of organic baby kale that was left over from lunch, so I added that to my chana masala and it was delicious! Make sure the cans that you are using are BPA free, otherwise you should buy the chickpeas and cook them, and then roast some tomatoes with jalapenos. Here’s the recipe as I made it:

Ingredients:

Vegan, Gluten-Free, Soy-Free

  • 1 cup low sodium vegetable broth
  • 1 whole onion, small
  • 2 whole garlic cloves, minced
  • 15 ounces chickpeas, rinsed and drained
  • 15 ounces fire roasted diced tomatoes with green chilis 
  • 1¼ tsp coriander or fresh cilantro
  • 1 tsp cumin
  • ¼ tsp turmeric (probably a bit more though)
  • ¼ tsp ginger (or fresh ginger)
  • ¼ tsp smoked paprika
  • 1 tsp garam masala or curry powder if that’s what you have on hand
  • Tiny bit of roasted jalapeno
  • salt and pepper to taste
  • 1/2 cup organic baby kale to have with your meal (I just stirred mine into my plate)

I’d also recommend adding 1 organic carrot (chopped) and 1 small, organic potato (cut into medium sized chunks).

Instructions:

Add vegetable broth or water to a medium sauce pan and saute the onions for about 3 minutes. Add black pepper and minced garlic and continue to saute until the onions are translucent. You will likely need to keep adding vegetable broth or water, so keep these handy. Add cumin, turmeric, paprika, roasted jalapeno, and ginger, and continue to stir the mixture for a couple of minutes.I usually make fresh salsa at home and I always have a bit of roasted jalapeno left over, so I’d use this. You can roast a jalapeno in a toaster oven if you have one – it’s a fairly quick and simple process :). If you’re using ground coriander, add this as well. If you’re using fresh cilantro, I’d wait to add it until the end. Add the chickpeas and  fire roasted tomatoes with the remaining broth or water and stir everything together. Bring ingredients to a boil, then reduce heat, cover, and simmer for 15 minutes. Turn off heat and stir in garam masala or curry powder and let sit for 5 minutes. Salt to taste and serve with brown rice or whole wheat pita bread. Enjoy!

ChanaMasalainPot

 

 

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.

Should You Eat Walnuts?

WalnutstuffedDates

I run into lots of people who avoid nuts, because they think that eating them will make them fat. While nuts do have some fat, eating them will not make you fat. In fact, eating nuts, especially walnuts, may save your life. It’s no secret that I love Dr. Michael Greger – the fantastic, amazing, vegan doctor who always puts together videos that are packed with helpful information. This video from him about walnuts is worth watching. In summary, “not eating walnuts may double our risk of dying from heart disease (compared to at least one serving a week), perhaps because nuts appear to improve endothelial function, allowing our arteries to better relax normally.”

When I was younger, my mom would always take peanuts and stuff them inside of dates. When I finally tried them, I loved them! I use walnuts instead of peanuts and this treat is just as delicious as the one my mom likes to make – and a bit more nutritious, too! Enjoy this video and go eat some nuts :).

 

Delicious On-the-Go Breakfast Ideas

CreamyBerrySmoothie

Lots of people are always asking me about healthy breakfast options, especially when they’re pressed for time. This morning, I had a meeting in Downtown LA, so I made this smoothie and put it in a to-go cup. It was yummy, satisfying, and quick to make. I always have organic fruits in my freezer, bananas, greens, and organic flaxseeds. Even if I just had some fruit, I’d still be able to make a smoothie.

My recommendation to you if you’re concerned about spending too much time preparing breakfast is that you start stocking healthy fruits and vegetables and just blend them together before you leave your house. I understand that you may be incredibly busy, but I hope you’ll be able to spare a couple of minutes to give yourself the breakfast you deserve. If you have organic flaxseeds or chia seeds, throw some in – if not, it’s okay – just have some fruit and possibly some greens (like organic kale or organic spinach) to blend together.

This simple action of making a smoothie will give you a healthy, quick, affordable breakfast that can be taken wherever you’re going. If you have a refrigerator at work, you can keep an organic nut butter in there and spread it on some fruit or rice crackers. You can also make oatmeal the night before and take it with you to work. When it’s warm outside, you can use a nut milk to make your oatmeal by using old fashioned oats and leaving them in the refrigerator overnight.

When the weather cools down, soup is another satisfying option. I know this might sound a bit strange, but actually, in many parts of the world, people enjoy soup for breakfast. If you’ve made some the night before, you can heat it up in the morning, and put it in a to-go cup and enjoy it once you get to work.

These are great options and are much better than skipping breakfast, grabbing a doughnut, going to a fast food place, or just having coffee and toast. What do you think? What’s your favorite quick, affordable breakfast? Share with everyone!

A Perfect Dessert Smoothie

TropicalIslandSmoothie

I absolutely love this smoothie! This blend of strawberries, pineapple, and coconut is perfect. I truly feel like I am on a gorgeous, tropical island when I am drinking this smoothie. I can honestly say that it makes the perfect dessert, as it’s refreshing, sweet, and satisfying. This is the same as my Tropical Island Smoothie – please try it and share it with friends and family. It’s so good that I feel that I have to share it again and again!

Jessica Simpson’s Vegan Diet

JessicaSimpson

{Photo courtesy of Jessica Simpson’s Instagram}

Jessica Simpson enjoyed a vegan diet in order to prepare for her wedding to Eric Johnson. She decided to forgo animal products so that she could look her absolute best for her nuptials. It’s no secret that eating lots of fruits and vegetables will give your skin a gorgeous glow, and it looks like Jessica Simpson knows that skipping meat, dairy, and animal by-products will help her look even more radiant. People.com shared Jessica Simpson’s first wedding photo and she looks absolutely stunning. People.com also shows this video of Jessica Simpson with Carolina Herrera, who designed Simpon’s wedding gown. I love the inspiration behind her wedding dress; it’s so romantic and beautiful. What do you think?

Jessica Simpson married Eric Johnson at the beautiful San Ysidro Ranch in Santa Barbara, California. I went to college in Santa Barbara, and I do believe that it’s one of the most beautiful places in the world. I am always so happy when people get a chance to visit and tell me that they were able to enjoy its beauty. I am even more excited about Jessica Simpson’s plant-based diet. I hope that this will inspire more people to give it a try – at least for a little bit. I’m actually a little surprised that Jessica Simpson did this, because she has always been so open about the fact that she is from Texas and enjoys eating meat and dairy. This just goes to show that anyone can give a plant-based diet a try. I promise that the good that you will do for yourself, the environment, and animals will be worth it! And there are so many delicious plant-based foods to enjoy!

I also love the fact that Jay-Z and Beyoncé famously went on a vegan diet for 22 days in December 2013. Jay-Z wrote on his blog, “This all began a few months back when a good friend and vegan challenged me to embrace a plant-based breakfast every day. It was surprisingly easier on me than I thought.” Jay-Z and Beyoncé were spotted at some of my favorite vegan restaurants in LA, including Real Food Daily and Cafe Gratitude.

Jennifer Lopez turned to a 22-day vegan diet to help her lose weight, but unlike Jay-Z and Beyoncé, she decided to stick to her plant-based diet a little longer. Us Weekly reports that Jennifer Lopez shared that she wanted to lose “that really stubborn 8 to 10 pounds.” Now that she’s been enjoying a plant-based diet, she says, “I feel great mentally and physically!” I’m happy to hear about the positive changes that these celebrities have made and I hope that they will inspire others to do the same.

Would you try a 22-day vegan diet? If so, I can help! Contact me for your free initial consultation, where we’ll talk about food choices, your health history, and more. What would motivate you to go meat-less – at least for a few weeks?