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

 

 

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.

Vegan Bagel Burger

BagelBurgerI live next to a delicious gluten-free bakery, so I picked up some vegan, gluten-free bagels, and they’re delicious! I make this burger bagel whenever I want something really filling; I actually made it today, but could only eat half of it at a time, so I saved the other half for later in the day.

If you want something tasty, satisfying, and easy-to-make, read about how I put this together and get one for yourself!

YMCA Diabetes Prevention Program

Berry Smoothie

I am excited to share that for the past several months I have been working with the Culver-Palms Family YMCA! After giving a few health and wellness workshops, I was asked to become a  member of the Healthy Lifestyles Committee and to help bring the amazing Diabetes Prevention Program to the Culver-Palms Family YMCA. In the time that I have been here, I have given more workshops, spoken to members about how they can make healthier food choices, encouraged people to try new fitness classes, and much more. Additionally, I am so happy to share that our Diabetes Prevention Program will start in September!

In case you haven’t heard, The American Diabetes Association reports that in the United States, in 2012, 29.1 million people had diabetes; 21.0 million people were diagnosed, while 8.1 million people had diabetes, but didn’t know it. Additionally, 86 millions Americans have prediabetes. Wow! These statistics are alarming, especially because complications that arise from having diabetes include high blood pressure, heart disease, stroke, kidney disease, blindness, amputations, and nervous system disease.

Thankfully, there are many ways to help prevent and in some cases even reverse type 2 diabetes. I am proud to say that the YMCA has been doing an excellent job of providing people with lots of information on how to stay healthy and prevent the development of type 2 diabetes. The YMCA’s Diabetes Prevention Program is supported by the Diabetes Prevention and Control Alliance on a nation-wide level and is also part of the Centers for Disease Control and Prevention-led National Diabetes Prevention Program.

The YMCA’s year-long Diabetes Prevention Program starts with 16 weekly sessions and is then followed by 8 monthly maintenance sessions. At the Culver-Palms YMCA, participants will meet with me. This is a weight-loss program and we do want our participants to lose 7 percent of their body weight. If you join the program, you will have tons of information, support, and guidance. Since this will take place in a group setting, members will be able to reach out to people who completely understand what it’s like to need to lose weight, eat healthier foods, and reduce their risk of developing type 2 diabetes. As this is a prevention program, people who already have diabetes do not qualify to join. However, I feel strongly that everyone should receive assistance, so if you already have diabetes, please contact me for more information on other programs that are right for you.

During the course of the Diabetes Prevention Program, members will learn how to stay motivated, be active, manage stress, eat less, make better food choices, and much more. If you are interested in joining this program, you must be 18 years of age or older and have a BMI of 25 or more (unless you are Asian or Pacific Islander, in which case your BMI must be 22 or greater); some participants will need lab values from their doctors (such as their A1c levels, fasting plasma glucose, 2-hour plasma glucose, and/or confirmation of having had Gestational Diabetes (GDM) during previous pregnancy).

I am so excited to be a part of such a wonderful, generous, positive, inspiring community. I truly feel right at home, here at the Culver-Palms Family YMCA. If you’d like to sign up for our Diabetes Prevention Program, be sure to take this risk assessment quiz, and contact me for more information at christinatanios@ymcala.org. I am looking forward to working with you!

Berries

Native Foods in Culver City

When I first tried Native Foods several years ago, I have to admit that I was not a big fan of the food. But since so many people kept raving about it, I knew I had to give it another chance – and I am so happy that I did! Now I go to Native Foods about once a week (mainly because I can’t get enough of their delicious tortilla soup!). I’ve tried many of their bowls and handholds, so I want to share some of my favorites, and hopefully you’ll stop by! I live closest to the Culver City location, so I go there the most; they’ve also got locations in Santa Monica, Los Angeles (on Gayley), Palm Springs, Colorado, Oregon, Chicago, Orange County, and San Diego. I’ve been to their location in Santa Monica and it’s just as yummy as the one in Culver City!

This tortilla soup is so good, I could eat a gigantic bowl of it every day and be incredibly happy. I wish I could recreate this soup at home, because then I really would have it all the time! I also wish that I could order it more often at Native Foods, but it is only available on Fridays – TGIF, right? If you want this soup to be gluten-free, ask for it without the tortilla strips, because they are cooked in oil that has wheat/gluten.

NativeFoodsTortillaSoup

 

I enjoy the Bangkok Curry Bowl, which is packed with lots of vegetables, seared organic tofu, and drizzled with ginger coconut-milk. I love that it comes with lots of greens and is served over brown rice. This bowl is filling, and I always have delicious leftovers. I wish I had a picture to share, but trust me, it’s delicious! The menu says that the Bangkok Curry Bowl is gluten-free, but the page that discusses dietary restrictions says that the tofu is cooked in oil that contains wheat/gluten, so double check with the kitchen to make sure that this is truly gluten-free if you have allergies, an intolerance, or Celiac disease.

I also love the Soul Bowl; the menu says that it is back by popular demand, and I can see why everyone else loves it, too. This dish comes with lots of red beans, greens, steamed vegetables, and Native Chicken, but I always get it with blackened tempeh instead of the Native Chicken – and it’s so ridiculously good! The vegetables are covered with vegan ranch and barbeque sauce, but the sauces are not overwhelming when you mix everything up together. The Soul Bowl also comes with vegan, homemade cornbread – yum! I would highly recommend this dish for your next trip to Native Foods.

NativeFoodsSoulBowlTempeh

My boyfriend has gotten the Soul Bowl before. He got it with the Native Chicken, and I did manage to take a picture of it before he started eating, so here it is!

NativeFoodsSoulBowl

I love that Native Foods is sure to offer gluten-free entrees, such as the delicious Baja Blackened Tacos! You get two soft corn tacos filled with blackened tempeh, which is covered in guacamole, cabbage, and a delicious, creamy, chipotle sauce. I love ordering this with the tortilla soup; I’ve also gotten it with a side of the potato salad, which is pictured below.

NativeFoodsBajaTacos

My mom and boyfriend both love the gyro bowl. I’ve had a couple bites of it, and I agree that the flavors of this dish are so delicious! I really like that it comes with lemon garlic sauce and hummus – yum! If I were to get it, I would probably sub the seitan for tempeh, although the recommendation for making it gluten-free is to go with portabello mushrooms and black beans (maybe I’ll try that!). I don’t have a picture to share, but if you enjoy Greek gyros, I imagine you’d enjoy this bowl as well. I will sneak a picture the next time my mom or boyfriend orders this dish, because I know they will!

I tried the Scorpion Burger recently and it was really good. It was incredibly filling and hearty, but that’s because I’m not used to having huge sandwiches. If you are really hungry, or want a super filling sandwich, give it a try! The man working at the counter recommended that I have it with some vegan cheese, so I did. The bread is not gluten-free, but the tempeh is, so maybe you can ask for it on a bed of kale and ask if that will make it gluten-free.

NativeFoodsScorpionBurger

I’ve tried the Roccin’ Moroccan Bowl, but it’s not my favorite thing on the menu. I don’t have a picture to share, but it’s packed with vegetables, just like their other Earth Bowls. My boyfriend does enjoy this dish, so if it sounds like something you might like, give it a try!

Native Foods used to have this Raddichal Farm Salad, but I have not seen it on the Culver City menu in a long time. This salad has lots of grilled radicchio, roasted potatoes, greens, and other vegetables, and it comes with creamy caper dressing, tofu, and shallots. I’m not sure if the other locations are still making this salad, but if it sounds like something you’d like to try, I have a picture to share!

NativeFoodsRaddichalFarmSalad

I would recommend Native Foods for when you want a quick bite that’s affordable, filling, and mostly healthy. If you get the Earth Bowls or one of their salads, you’ll be enjoying lots of vegetables, which is exactly what I love to do! For dessert, try the chocolate cupcake. Sometimes they have a rose cupcake, and it’s delicious, but they always have chocolate cupcakes and brownies, so I would say that you should try one of those if you are a chocolate lover. Go easy on the sauces, but go wild with your greens! If you stop by, let me know if you enjoy your meal :).

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

5 Pillars of Good Health

DrAndrewWeil

 Dr. Andrew Weil has long been outspoken about his support for Anti-Inflammatory diets. In particular, he believes an Anti-Inflammatory diet will help us age gracefully, assist those who are dealing with chronic inflammation, and help those who are seeking to lead a healthier lifestyle.  I was fortunate enough to have had him as a teacher when I was in nutrition school. And of course I enjoy the fact that the base of his food guide pyramid contains vegetables and fruits!

Recently, Dr. Andrew Weil revealed what he believes to be the 5 pillars of good health. After listening to him share his thoughts, I could not agree more and I wanted to provide a quick recap of his amazing advice. Enjoy!

5 Pillars of Good Health:

1. Eating Right: As you may have guessed, Dr. Andrew Weil strongly believes in the importance of making healthy decisions, which includes learning about good nutrition and making sure that you are doing your best to choose foods that are good for you (think: vegetables, fruits, whole grains, beans etc.).

2. Physical Activity: It’s important to incorporate a regular exercise routine into your daily schedule. Whether you love running, hiking, biking, yoga, swimming, or other activities, in order to maintain a healthy lifestyle, you must make moving your body a priority.

3. Neutralize stress: I can’t emphasize enough how important it is to practice ways to neutralize stress; stress is very harmful on the body and since there are a variety of ways to deals with stress in a healthy way, it’s best to explore different options and see what works for you. The sooner you can learn to reduce your stress, the better and healthier you will feel.

4. Social Connectivity: I love that Dr. Andrew Weil talks about the importance of staying socially connected. In this technology filled world, we have so many ways that we can keep in touch with our friends and family. What’s even better? I recommend getting in the habit of organizing events with people who lift you up and make you happy; spend quality time with your favorite people and you’ll be doing yourself a huge favor, just by being with people you love.

5. Spiritual Well-Being: In his last and final tip, Dr. Andrew Weil discusses the importance of spiritual well-being. Whether you are part of an organized religion, enjoy meditating, writing poetry, or being in nature, make sure you are devoting enough time to your spiritual practice. Find something that grounds you and keeps you calm and happy.

Want to learn more about how you can reduce stress, lose weight, and get clear skin? Schedule a free initial consultation with me today!