What Are You Waiting For? Reach Your Health Goals Now!

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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!

Filed Under: Cleanse, Detox, Diet, Health Tips, Plant-based, Self-Care, Stress Management, Vegan, Vegetarian Tagged With: , , , , , , , , ,

Show Your Heart You Care

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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!

Filed Under: Exercise, Fruits, Healing Naturally, Health Coaches, Health Tips, Healthy Heart, Healthy vegan, Heart Disease, Heart Month, Meditation, Plant-based, Plantbased, Plantstrong, Stress Management, Stress Release, Vegan, Vegetables, Vegetarian Tagged With: , , , , ,

Fall in Love with Yourself First

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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

Filed Under: Health Tips, Love Your Body, Self-Care, Self-Love, Stress Management Tagged With: , , , , , , ,

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!

Filed Under: Celery, Cleanse, Clear Skin, Detox, Earth Day, Healing Naturally, Health Coaches, Health Tips, Healthy Foods on a Budget, Healthy School Lunch, Nature, Plant-based, Smoothies, Vegan, Vegetarian, Veggie Burger Tagged With: , , , , , , , , , , , ,

Join Me for a FREE Healthy Living Lecture at Whole Foods

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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

Filed Under: Cleanse, Clear Skin, Dessert Smoothie, Detox, Diet, Green Smoothie, Healing Naturally, Health Coaches, Health Tips, Healthy Foods on a Budget, Nature, Plant-based, Raw Foods, Recipe, Self-Care, Sugar Addiction, Sugar Cleanse, Superfoods Smoothie, Vegan, Vegetarian, Whole Foods Tagged With: , , , , , , , , , , , , , ,

Spring Super Smoothies Workshop at Whole Foods Market

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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!

 

Filed Under: Cleanse, Clear Skin, Dessert Smoothie, Detox, Diet, Green Smoothie, Healing Naturally, Health Coaches, Health Tips, Healthy Foods on a Budget, Plant-based, Raw Foods, Recipe, Self-Care, Shiny Hair, Smoothies, Spring, Sugar Cleanse, Superfoods Smoothie, Vegan, Vegetarian, Whole Foods, Whole Foods Pasadena, Workshops Tagged With: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Can Creativity Make You Healthier?

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HappyWoman

Expressing your creativity may just be the health answer you’ve been looking for. Whether you are a dancer, singer, painter, poet, writer, drummer, guitar player, or pianist, taking time to be creative can make you healthier. Since there are plenty of ways to be creative, including blogging, gardening, making collages, acting, etc. find something you love that allows you to relax and be creative and do it! You will be amazed at how your mind and body will start to heal.

I often feel best when I write. For me, there are so many benefits to writing: I express how I truly feel, I tap into that part of me that makes me feel so happy, and I feel like I am telling my story. When I don’t write, the opposite happens. I become stressed, unhappy, and even anxious. If there’s one thing I can tell you with all sincerity is that you have to let that creative part of you shine so you can nurture yourself: mind, body, and spirit. There are no wrong answers with being creative – just do what you love!

I have been reading Dr. Lissa Rankin’s Mind Over Medicine where she lists several benefits to expressing yourself creativily. On page 114, she writes, “Health benefits of creative expression include improved sleep, better overall health, fewer doctor visits, less use of medication, and fewer vision problems. Creativity decreases symptoms of distress and improves quality of life for women with cancer; it strengthens positive feelings, alleviates distress, and helps clarify existential and spiritual issues; it lowers the risk of Alzheimer’s disease, reduces anxiety, and improves mood, social functioning, and self-esteem.” She confirms what I have been feeling all along, which is that we must value our creativity and take time to nourish that part of ourselves. With so much credit being given to doctors, lawyers, and engineers, we often forget how important it is for us to tap into our inner artist, writer, musician, etc. and let that part of us out so we can heal and be happy. (By the way, I think artists, musicians, and writers are an invaluable part of our society! I owe so much to the brilliant authors and actors who make me laugh and to the singers who move me with their incredible voices. To all the amazing creative minds who encourage me to tune everything out and just write, I’ll always be grateful.)

I like to give my clients a journal. They can use this to write gratitude lists, keep track of how certain foods make them feel, and write about anything they want. I give them journals because I feel that my clients are on a journey and this is a great time for them to write about how they feel: their hopes, dreams, desires – I want them to know that they can all come true and that they should be proud of themselves for working with a Health Coach who believes in them. I always remind them that they can and should also do what they love and tap into that creative part of themselves. In this way, I watch them heal, relax, and release some of the stress that they carry around. You would be amazed how much of a weight is lifted when we sing, knit, dance, paint, write, etc. – the world suddenly becomes a better place and that stress, anxiety, and depression we may have been feeling finally melts away.

Dr. Lissa Rankin goes on to write, “The health benefits of creativity are incredible – that’s just how creative expression affects the individual! Creativity also affects your work life, your relationships, your sexuality, your spirituality, and your mental health […] Even seemingly unrelated benefits may arise as the result of expressing yourself creativity, such as improved fertility” (p. 115-116). I always feel that we all have a story to tell; a book inside of us or maybe even a short story that needs to be written and shared. Whatever is burning inside of you, let it out. The cost of keeping it inside could be your health. The benefit? Your mental, emotional, spiritual, and even physical freedom – the start of finally being healthy and happy. Unlock your creativity. Pick up a pen, paint brush, or instrument and sing the song of your heart.

Is it time for you to work with a Health Coach? Prioritize your health and happiness and work with me! Schedule your free initial consultation and start living the life of your dreams. You will have my undivided attention as well as a unique, personal program that is customized for your needs. You’d be surprised how fun and freeing it can be to finally let yourself heal. Read more about my approach to wellness and health coaching here. Whatever you do, nourish yourself. Namaste.

Filed Under: Anxiety, Creativity, Dr. Lissa Rankin, Healing Naturally, Health Tips, Love, Painting, Relaxation, Self-Care, Singing, Stress Management, Writing Tagged With: , , , , , , , , ,

Are You Struggling to Eat Healthy Foods on a Budget?

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Pumpkins

For some reason, most people I know think that in order to eat healthy foods, they have to spend way more money on their groceries. When I work with my clients, I take a look at their receipts and see where they can make some improvements when they are shopping, so that they can buy foods that are good for them, but not spend a fortune in the process. Here’s what I’ve noticed: most people spend a lot of money on packaged goods that are marketed as being healthy. When you are trying to save money, the best foods are whole and natural. Below is a list of foods that you should stock up on and some that you should avoid.

1. Beans, Lentils, Rice, Oats, and Whole Grains

These foods will be your best friend. Things like canned beans are inexpensive and when you purchase dried beans in bulk, they’re even more inexpensive. Stock up on lentils, oats, and a variety of rice (try brown rice, brown Jasmine rice, etc.). Not only are these foods affordable, they are also packed with protein, fiber, and lots of vitamins. These foods will keep you full and are a great addition to every meal you make. Try having oatmeal for breakfast, adding beans and rice to your lunch, and enjoying a lentil soup for dinner – yum! Consider becoming a member of Thrive Market’s community, where you’ll be able to purchase healthy foods at wholesale prices. Here you’ll find beans, rice, pasta, lentils, and much more. Thrive Market believes in bringing healthy, affordable food to everyone. In fact, for every person who purchases a membership, a low-income family will also receive a membership. For more information, please contact Thrive Market’s team.

2. Fresh Fruits and Vegetables

The easiest way to save on produce is to buy as much food that does not need to be organic as possible. Broccoli, cauliflower, onion, garlic, bok choy, cabbage, and mushrooms are all powerhouse foods that are packed with nutrients and they don’t need to be organic! Eggplants, sweet potatoes, sweet peas, and asparagus are all also really good for you and don’t need to be organic. There are several fruits that are affordable and healthy, too: pineapple, kiwi, persimmon, and pumpkin don’t need to be organic. Apples, imported grapes, and berries should be organic so splurge on these when you can. From my experience, shopping at farmers’ markets is much more affordable than most other places. And farmers’ markets are great because you know that what you are purchasing is local and in season! I often buy organic kale from the farmers’ market for just $1.00 – it doesn’t get much better than that! Use lots of delicious vegetables to make a yummy stir fry. Enjoy it with a salad, rice, and soup and you’ll have plenty of healthy food to keep you happy and satisfied.

3. Eat What’s in Season

If you’re looking for berries in winter and persimmon in the summer, you’re making things harder on yourself! Find out what foods are in season, and eat those ones. This will help you be in harmony with nature and believe it or not, it will also keep your grocery bill down. Foods that are in season are abundant and often go on sale, so keep a list of what’s in season handy and go from there.

4. Frozen Fruits and Vegetables

These are not my ideal choices, but they’re actually really helpful when you’re trying to save money and time. Stock up on frozen vegetables such as sweet peas, okra, and even broccoli. I like to buy frozen, organic berries and keep them handy for when I’m making smoothies.

5. Skip the Alcohol, Sweet Drinks, and Starbucks

Things like beer, wine, soda, lemonade, and your morning latte will cost you a pretty penny in the long run. They’re not friendly on your wallet or your waistline, so do yourself a favor and easily transition out of drinking these unnecessary calories. Try swapping your morning latte for a homemade smoothie, or if you must have coffee, make it at home. Why spend your hard earned money at Starbucks and Coffee Bean when you can make the same drink at home? Plan in advance and watch those savings increase.

6. Limit or Avoid Processed and Packaged Foods

Even though many food companies are working hard to make you believe that their packaged foods are healthy, don’t believe them! Just because a box of cereal has the words, “natural” and “healthy” on it, it usually doesn’t mean anything. Chips, cereal, and other processed foods are often expensive, especially when they’re trying to be promoted as being good for you. Kale chips in particular are way too expensive, especially when you can buy kale, season it, put it in the oven, and make chips yourself. Stick to whole foods, and leave your favorite packaged goods for a time when you can splurge. And when you’re ready to splurge, buy your favorite items from Thrive Market at a reduced price! Enjoy free shipping on orders of $49 or more and be sure to search their vegan products for delicious treats to enjoy.

7. Limit Dairy, Meat, and Sugar

I don’t purchase dairy and meat, and I’ve limited sugar intake, so I feel that these are great places where I save money. I also don’t buy eggs, so that keeps my grocery bills down a bit, too. By the way, if you do eat these foods, this is not a place to skimp on quality. Processed cheese and ground beef are not the way to go when you are trying to save money and eat healthy foods! Think of all the chemicals, additives, and preservatives you’re eating and hop right over to the produce section of your store instead. If you’re looking to replace meat, try organic tofu and tempeh instead. I buy tempeh from Trader Joe’s and it’s only $1.99 a block! Tempeh is filling and I enjoy making things like tempeh tacos and even tempeh sandwiches – yum!

8. Cook at Home

Eating out gets expensive, fast. Try to plan your meals in advance so that you have food at home. I like to make a huge batch of lentil soup on Sunday, so that I have it for the rest of the week. I also make brown Jasmine rice and keep it in the fridge for a few days, so that I don’t have to make a new pot every day. Make sandwiches, wraps, and salads and fill up on things like beans, broccoli, and oats. Splurge on a meal at your favorite healthy restaurant every once in a while, instead of eating out every day for lunch because you forgot to prep in advance.

In conclusion: load up on beans, oats, lentils, legumes, whole grains, and drink water. Purchase as many fruits and vegetables as you can that don’t need to be organic and try as much as you can to cook at home and not eat out. I hope this helps!

If you’re struggling to eat healthier and lose weight, a Health Coach is an amazing resource to have. Learn how to eat foods that are good for you, without spending a fortune. Get the time and attention you deserve to talk about your health and wellness goals with someone who will listen and help you live the life of your dreams and get the body you deserve. Contact me for your free initial consultation and we’ll get you started on looking and feeling your best, now!

Filed Under: Health Tips, Healthy Foods on a Budget, Healthy School Lunch, Recipe, Vegan, Vegetarian Tagged With: , , , , , , , , , , ,

Are You Getting Enough Vitamin D?

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Sunshine

I wish I could say that now that it’s fall, we should all check our vitamin D levels and make sure that we have enough in our bodies. However, the truth is, for most people, getting vitamin D is becoming harder and harder – no matter what time of the year it is. Most of this is due to the fact that the best source of vitamin D  is the sun, but the sun has been blamed for a variety of health problems, so people are doing everything they can to avoid it. This in turn has led to a global vitamin D deficiency. The good news is this: you can still get some vitamin D from the sun and not put yourself at risk for getting sunburned or getting skin cancer.

Why do I need vitamin D?

Vitamin D serves many purposes, and does everything from helping your body absorb calcium (which is necessary for good bone health) to helping strengthen your immune system; vitamin D may even offer protection against a variety of diseases including psoriasis, some autoimmune disorders, and even cancer. (Click here for more information.)

What is the best source of vitamin D?

Most doctors recommend getting some sunshine every day, but the exact amount of time that you need to be outside differs from person to person. If you’re fair-skinned, I wouldn’t recommend being in the sun without sunscreen for more than 10-15 minutes. If you’re tan, 15-20 minutes should be fine. The darker your skin, the more exposure to the sun you need to make vitamin D. If you’re concerned about being in the sun, apply sunscreen after about 10 minutes to be on the safe side. I like to put some sunscreen on my face and hands, but wear a tank top and shorts – that way I can protect sensitive areas of my body, but expose some lesser sensitive areas. It’s also important to mention that the closer you live to the equator, the easier it is to get enough vitamin D from the sun. The middle of the day is when you should try to get some vitamin D from the sun. Check with your doctor to make sure you’re staying safe and protecting yourself while trying to get enough vitamin D – we don’t want any overexposure or sunburns!

What if I want to supplement?

Dr. Andrew Weil recommends 2,000 IU of vitamin D per day(based on research and the growing number of people with a vitamin D deficiency). Also, it’s important to note that there are several forms of vitamin D, including D2 and D3. Vitamin D3 is recommended when supplementing. If you want to know if you are vitamin D deficient, ask your doctor for a blood test; if you are deficient, ask your doctor how much you should supplement so that you know what is best for you (we are all different!). There are some vegan vitamin D3 supplements, such as Nature’s Plus Source of Life Garden Vitamin D3, which you can purchase here. (Be sure to check with your doctor before you start taking supplements!).

Vitamin D is important so I encourage you to get a blood test and make sure that you have enough; if  you are deficient, talk to your doctor about supplementing and repeat your blood test in a few months to make sure that you are doing everything correctly and safely. Best of luck! And if you can find some sun out there, go get some vitamin D!

Filed Under: Dr. Andrew Weil, fall, Health Tips, Nature, Self-Care, Vegan, Vegetarian, Vitamin D Tagged With: , ,

My Quest for Self-Care

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meandjessboat

I don’t know about you, but life has been pretty busy for me lately. Throughout all of the commitments, studying, and work that I’ve had, I’ve also tried to keep my promise to myself that I will make time to take care of myself. I’ve learned that I have trouble putting myself first and that it’s not helping me to stay healthy. In fact, I was taught to put others first – which is great – and I’m sure you have all been taught the same thing, but to constantly put everyone’s needs before our own can take a serious toll on our health and well-being. Recently, I’ve been reminded of the importance of “me time” – more specifically, carving out time to rest and relax. I’ve promised myself that I will get more massages, stop working earlier in the night, and take at least one day off a week so that I can enjoy myself and my loved ones. While I haven’t gotten around to that massage just yet, I have been doing other simple things to help me keep my promise to myself.

I also decided that in my quest to take better care of myself, I would spend quality time with people who lift me up, support me, and share my goals, passions, and desires. So when my amazing friend Jess (pictured with me above) asked me to attend  an event with her on a yacht in Marina del Rey, I said, “yes!” It was a beautiful event hosted by Yelp, and we had fun talking and admiring the gorgeous ocean, sky, and the rest of our surroundings. There won’t always be events on yachts to attend, but the beach is close to my house and I’ve made it a point to invite others to go with me for a little while after work so we can enjoy the sunset and a relaxing walk.

SantaMonicaBeach

I took this picture last week when I went to the beach in Santa Monica with my boyfriend. We were there for a short while, but we got to see a beautiful sunset and we enjoyed a short walk while we were there. The weather is cooling down fast these days, so I’m trying to soak up as much of the beach as I can (although something tells me I will bundle up and convince my love to keep coming with me even when it’s much cooler – he is from New York, so I know he can handle the colder weather, but I might need to take a blanket or two!).

I feel incredibly lucky to be surrounded by such beauty; I believe this is one of the ways that I create time and space to enjoy myself and nature. After my time on the yacht in the Marina with my friend Jess, I went home, made some tea, and got ready for bed. I’m learning how to set boundaries with others and explain that I need time, both to myself, and to enjoy nature. My hope is that by sharing my experience, I will help you to take care of yourself more – to put yourself first for a change so that your mind and body can heal, relax, and take care of you.

Are you tired of putting yourself last? Do you want to work with a Health Coach who understands how taxing it can be to put everyone’s needs before your own? Start creating ways for you to rest and heal by contacting me for your free initial consultation! Tell me about your days: Are you tired? Overworked? Stressed out? Is it time to take care of you? Work with an experienced Health Coach who will share tips and tools for taking care of your mind, body, and soul. I look forward to speaking with you soon and being a part of  your wellness journey. Namaste.

Filed Under: Health Tips, Nature, Relaxation, Self-Care, Stress Management Tagged With: , , , , , , , , , , , , , ,
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