Saturday, November 27, 2010

Time for Christmas & Staying Healthy through Winter

How was every one's Thanksgiving?!

Mine was very low-key and relaxing. I spent ALL morning cooking and baking and then went to my Aunt & Uncle's house. I made a Lentil Shepard's Pie, a Green Bean Casserole, Bread Stuffing, a Pumpkin Spice Cake with Cream cheese Frosting and an Apple Pie. And boy, was I WIPED! I mainly did this all for my boyfriend, cause I honestly don't care for Thanksgiving, I am a Christmas kinda girl! So I was secretly happy to get Thanksgiving over with, because that means we are closer to Christmas!

Speaking of Christmas, today my boyfriend and I got a tree for our apartment!! I break out all our Xmas decorations and will be going shopping tomorrow for some more decorations, I LOVE Christmas decorating!

The weather has gotten FRIGID! So I am drinking lots of green juice and taking echinacea to keep my immune system up! Its also really important to listen to your body. Winter is a time for us to rest, stay warm and store up energy. So its important to eat foods to support your body during this season. Eat more Carrots, Sweet potatoes, Squash and other root vegetables. Also, cook foods longer and lower temperatures. Slow cooked soups, stews and roasts are perfect foods to warm the body. Lastly, make sure you're getting enough Vitamin D3 since you will be spending less time outdoors!

What changes do you make to your diet or lifestyle during the winter?
I focus on keeping my immune system strong with healthy foods and supplements. I also eat less raw foods and more soups and roasted veggies.

What is your favorite part about the holidays?
I love everything! The music, the decorations, baking Christmas cookies, the movies, the list goes on!

~xoxo Tina

Monday, November 22, 2010

What does Healthy mean?

There are many ways to define what it means to be healthy, but when I came across this quote, it literally took the words right out of my mouth!

"The state of our health reflects the food we eat, the exercise we take, the water we drink, the air we breathe and the quality of our housing and sanitation. I believe it also extends to our social needs and circumstances—the need to belong to a community, the need for meaningful work and daily purpose. The need in our lives for dignity and kindness, for self-respect, for hope, and, about all, for harmony and, dare I say it, beauty. It encompasses the power of art, the healing properties of loving human relationships and the role of the human spirit. Human health is a sum of all these parts."-- Prince Charles

As a Health Coach, I find it effective to focus on all of the different aspects of health. With one piece missing, the puzzle is incomplete. I work on the following areas with my clients: Career, Finances, Physical Activity, Food/Eating Habits, Home/Work Environment, Relationships, Social Life, Spirituality, Self-Image; with the biggest emphasis on Food/Eating Habits, Activity and Stress management. I find that when all these areas are in balance, good health is the result!

Exciting news! I am hosting a TeleClass next month that discusses how to stay Healthy over the Holidays. Many people find it very difficult to maintain healthy eating habits with all the holiday parties, treats, etc. So I am going to give you all my top tricks and tools to help you avoid holiday weight gain and stay balanced! This is a topic I get asked about all the time, so I decided to host this teleclass so everyone can learn from the comfort of their homes! I will post the information for the Teleclass this week!

Also, I am going food shopping for Thanksgiving today (the supermarket will be a mad house, wish me luck!), I plan to post my Healthy Thanksgiving Menu and recipes here so you guys can see what I'm cooking and get ideas!

What does health mean to you?
Ask the Health Coach: What is a topic you would love to learn more about?

Sunday, November 21, 2010

iHerb Coupon Code

I order all my vitamins, supplements, protein powders, etc from iHerb. They're prices are awesome and they offer free shipping for orders over $40 bucks. If you are new to iHerb you can use the following coupon code to get $5 off your first order!
Code: FUR756

I just placed an order for chocolate sun warrior protein powder and amazing grass superfood powder. I can't wait to get them in the mail! Also, I added a new tab called "My favorites" where you can check out all my fav goodies!

Friday, November 19, 2010

Stop Playing Small

Hello Lovely Ladies!

As I mentioned in my last post, Wednesday Night I attended a lecture in NYC. The speaker was Gabrielle Bernstein, author of this awesome book:

I read this book a few weeks ago and loved it. So when I found out she was speaking in the city, I was all over it. The room was filled with such great energy and I met some kick ass ladies! Gabby's lecture was about "Expecting Miracles." Here are some of my favorite points from the night:

We need to have a “Miracle Mindset,” The miracles exist, we are just blocking ourselves from receiving them. One of the ways we bock ourselves is my listening to our ego.

Your Ego is that pesky voice telling you, “You’re not (smart, skinny, funny, etc) enough!” or that “This (job, relationship, happiness, etc) will never last.” How can the universe continue to send us miracles when each time we receive one we say, “Oh, this isn’t going to last!”?!

These negative thoughts, (which are really just our fears talking), create negative energy, blocking you from all the amazing things the universe has in store for you! We have been listening to the ego for so long that we can barely distinguish from it anymore. Therefore, we need to transcend the ego by laughing at it’s “tiny, mad ideas” and reconnect with our inner guide (or our ING as Gabby calls it)

To shut down the ego’s crazy talk we need to shift our perceptions from fear, back to love and create opportunities for your ING to step in; have an “ING-tervention.”

Here are some tools on how to open ourselves to receive miracles:
1. Realize that there has got to be a better way and ask the universe for help and guidance

2. Laugh at the ego’s tiny mad idea and invite in your ING (inner guide). Welcome a change in perception.

3. Focus on the good. Many of us spend so much time dwelling on all the things we don’t have, or all the things that are going wrong in our lives that we completely overlook all the amazing things we DO have. The more you focus on the amazing miracles in your life, the more miracles you will receive. Shift your thoughts from negative to positive and you will open yourself up to receive your desires.
Marianne Williamson said, “Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. … We are all meant to shine….”

FEAR = False evidence appearing real. So stop playing small! Get out there and show the world what you got! Be open to recieve miracles!

Where are miracles not occurring naturally in your life?
What tiny mad ideas is your ego feeding you?
Release your ego and reconnect with your inner guide!
How have you been playing small?
Instead of thinking about all the annoyances of your day, start counting all the miracles you receive. Even things as small as finding a parking spot in a crowded parking lot. The more you abundant you feel, the more abundance you create!

Check out Katy Perry's newest video. I absolutely LOVE this song and it totally flows with today's post! :)

You can learn more about Gabrielle Bernstein at or at

Tuesday, November 16, 2010

Shortcuts to weight loss & Lecture in NYC

I love Dr. Oz. I love that he uses the popularity of his show as a platform to spread the message of prevention, health and wellness. I also love the fact that even as a surgeon, he still promotes alternative, integrative and functional medicines. He is wonderful human being and it is people like him that will help our society to become healthier. I wanted to share a feature he had on his show last week. Many people claim that they "don't have the time" to eat healthy or workout. Well no more excuses!

Here are Dr Oz's best shortcuts to weight loss! These tips are simple and easy and I can honestly say I use most of these in my day to day life.

1. Eat an apple 15min before lunch. This will take roughly 187 calories off what you eat at lunch. This is because the fiber from the apple will fill you up, making you eat less. (I want to add that it doesn't have to be just an apple! I like to have miso soup or a salad before my meals to help fill me up.)

2. Refrigerate your canned goods. The fat will solidify at the surface and you can scrape it off reducing some of the fat. (This only works if you buy a canned good that contains a fattier food, like red meat.)

3. Dilute your juices with 1/2 Seltzer (or water) and this will cut the calories and sugar in half. (This is the simplest and easiest thing to do! Everyone should do this!)

4. Fake a carbohydrate. Replace the potatoes with cauliflower in your mashed potatoes, and use spaghetti squash in place of pasta. By doing this you can lose up to 12 pounds in a year.

5. When baking, replace oil with applesauce. By swapping 1/2 the oil in the recipe for applesauce you could save 6 pounds a year.

6. Swap gym bags with a friend. Most people are more likely to put themselves on the back burner, but won't want to disappoint their friends. Doing this will give you the motivation and commitment to get moving, especially if you have your friend's running shoes!

Also, tomorrow night I will be attending a lecture by Gabrielle Bernstein in NYC. She is the author of Add more ~ING to your life: A Hip Guide to Happiness. This book is SO motivational and such a great read! I highly recommend it to anyone who really wants to do some soul searching and lead a happier life. I am excited to be in a room filled with wonderful people and positive energy! I am also just happy to use this as an excuse to go to the city. I love NYC SO much. I live on Long Island and I make it a point to head to the city as much as I can. The energy is awesome. I am definitely a city girl, so it will be nice to be in my environment. I will give you all a recap of the lecture and share with you what I got out of it.

What books have you read that have really motivated you?

What is one of the simplest and easiest tricks/shortcuts you use to stay healthy?

Have you been to NYC before? Any NYC bloggers? How do you/did you like it? Some people think its too fast-paced and overwhelming.

Enjoy your evenings! xoxo

Saturday, November 13, 2010

Dining out Vegan

Happy Saturday!

Last night my boyfriend & I wanted to go out to dinner, but being a vegan on Long Island is really not the easiest thing in the world. There was one vegan restaurant about 25min away from us that recently closed down. Considering that the place was always busy, we were both shocked when we found out. That was our go-to spot whenever we wanted to go out to eat. So now, we were kind of stuck. Then we remembered about the pizzeria/Italian restaurant that has a vegan menu. The owner's son is a vegan so I suppose he convinced his dad to offer a separate vegan menu, and it seems to be really popular. We had been there a few times and were never really crazy about the food, but with a lack of options and two hungry bellies, we decided to give it another try.

My boyfriend got the Seitan Burger which came with tomatoes, lettuce, pickles, melted daiya cheese and a side of fries.

He really liked it! I took a bite and thought it was really good as well.

I decided to get a small spinach salad and an appetizer for my meal. The spinach salad was SO plain and boring. It was spinach leaves, a few baby tomatoes, some grated carrot and a few pieces of some stinky vegan cheese. Totally not worth $1o considering I could have made an even better one at home. Luckily the appetizer I ordered was delish! I got the Eggplant Rollatini. It was listed under entrees as well, but I figured an appetizer size would be just enough for me. I was really surprised with how big the appetizer portion was! It looked like an entree size.

It was breaded eggplant stuffed with a vegan cashew/tofu ricotta topped with tomato sauce and daiya. It was super yummy! I still have one piece leftover for today's lunch.

This place also orders desserts from Vegan Treats Bakery in PA, so of course we got some dessert to go! Chocolate Hazelnut cake and Mocha Cheesecake.

I had a few bites of each, the chocolate cake was delish (my boyfriend definitely gobbled it up), but neither of us were crazy about the cheesecake. While this wasn't necessarily the healthiest meal in the world, it was yummy and we don't go out to eat very often so it was a nice treat!

How do you stay healthy while dining out?
What are your plans for this weekend?
I'm off to take a Hardcore Total Body class at my gym. I think it is similar to the Body Pump class everyone talks about. This class is all about getting tone and strong. Its very challenging, but also very addicting! I love it!
Enjoy your day! xoxo

Thursday, November 11, 2010

Veggie burgers

Hello Lovies!
As much as I would love to cook my own food all the time, its not possible. Life (and laziness) gets in the way. Luckily, I have a few frozen food staples that I don't have to feel guilty about!

I love these Amy's burgers. This company makes a few different types, but these are my favorite.

Clean ingredients and they are super yummy! However, if you cannot eat wheat/gluten then there is another option for you!

Ingredients: cooked brown rice, ground raw sunflower seeds, carrots, herbs and sea salt.
How can you go wrong with ingredients like that?! These burgers are also very yummy!
I usually have them with some sauteed veggies on the side or cut them up and put them in a salad. Either way, they are delish!

And for you fellow tea lovers, get to a Trader Joe's, purchase this and you will be in heaven!!

What are some of your quick and easy staples?

Also, does anyone else take scorching hot showers? I honestly feel like a weirdo, but I make the water SUPER hot and feel like if anyone else made their water that hot they would get third degree burns. I am always cold, so I guess I just have a higher tolerance for heat than the average person. Either that, or I have super hero powers... ;)

Sunday, November 7, 2010

The Nutrient-Dense Diet

Happy Sunday! How was every one's weekend? I got some good workouts in and did some food shopping. Although its been sunny out, the weather has gotten SO cold which I really am not a fan of! I am always cold so I have to really start bundling up!

I wanted to talk about eating nutrient dense foods. An important aspect of healthy eating is about getting the most bang for you buck with the foods you eat. Dr. Joel Fuhrman, who wrote Eat for Health, developed a scoring system called ANDI (Aggregate Nutrient Density Index), which ranks foods based on their ratio of nutrients to calories. The chart below shows the scores of a selection of foods. The higher the number, the more nutrient dense the food is.

Dark leafy greens like Kale and Collard Greens are some of the healthiest foods you can eat. While, junk foods, sodas, ice cream and chips have very little nutrients for the amount of calories they contain. The ANDI scoring system supports a plant based diet and helps us to make smarter choices. So when planning your shopping lists and meals, come back to this helpful chart and make some good investments with your diet!

On a side note, does anyone else want to wait until AFTER thanksgiving to see all the Holiday decorations? Don't get me wrong, I LOVE everything about Christmas, but I can't get into it until Thanksgiving has passed. What about you? Enjoy your evening! xoxo

Monday, November 1, 2010

Goals for November!

The start of a new month is always a great time to do some thinking about where you are in your life and where you would like to be.

I have a type A personality, so I love lists, plans and organization. I have always been "high strung," as my friends like to call it. I am always thinking about 50 things at one time. I realized that not only does this add unnecessary stress to my life, but is actually counter-productive. So, I have been working on slowing down and enjoying the moment, and I definitely feel less stressed! Although, my list-making is something that I will just never give up! So, here is a list of a few of my goals for this month:

Goals for November:
-Drink more water. I am usually very good about this, but now that the weather is getting colder, I know I am going to be drinking a ton more tea (Green Tea & Ginseng are some of my favorites) so I need to be aware of that and adjust my water intake accordingly. Just as a side note, drinking warm water is great for circulation (which in turn can help rid cellulite ladies!) and cold water may actually impair digestion, so try warming up your drinking water for some added benefits

-Focus more on weight lifting. Last month my body gravitated towards running and other types of cardio, so this month I want to focus on resistance. In an ideal world I workout 5-6 days a week, doing 3 days of total body weights and 3 days of cardio, but life happens or my body gets sore or tired so it doesn't always work out that way. Do I stress it? Absolutely not.

-Finally, I want to focus on developing my Health Coaching business. I love helping others and have SO much information and knowledge to share with everyone. Being a health coach just makes sense for me. I am working on a new website and will keep you all updated!

Its important to use your goals to your advantage and allow them to motivate you rather than stress you out or discourage you if you do not achieve them. Be content with the moment and know that where ever you are right now is exactly where you need to be.

What are some of your goals?