Thursday, December 30, 2010

Goals for 2011

Once all the excitement of the holidays are over many people fall into a rut, and how do they help themselves get out of this rut? With a New Year's Resolution of course!

Two things to keep in mind when writing goals for the new year:
  • Good health is all-encompassing. It's about mind, body and spirit.
  • Diets are not an effective method to loose weight and keep it off.

The results from dieting are usually temporary. However, positive changes to your lifestyle will allow you to get the long-term results you want. Therefore, "Go on a diet to lose 10 pounds," should not be on any one's New Year's resolutions list. Instead try to add goals like:

  • "Incorporate more vegetables, fruits and whole grains into my diet" (thus, leaving less room for unhealthier foods)
  • "Sweat/Get my heart rate up everyday" (try to make it something you enjoy!)

By being consistent, these small changes to your lifestyle will turn into healthy habits.

My goals for 2011:

Fitness Goals:
-I have a very small frame and have been focusing on weight training to put on muscle. So in the new year I will continue my current workout routine as well as work harder to increase my weights. To accomplish this goal consistency is key.

Health Goals:
-I am happy with my plant based diet and want to continue to eat intuitively by listening to my body's cues. The more one listens to their body, the more you will learn what does and does not work for you.

-Meditate more + Stay present. I have a type A personality so meditation is an important tool to keep me grounded.
-Utilize positive affirmations anytime a negative thought pops into my head.

-Continue to grow my health coaching business, thus continuing to help others reach their health and wellness goals.

What are your goals for 2011?

Do you find New Years Resolutions to be a waste of time, or do you think they help set the tone for the year?

xoxo Tina

Tuesday, December 28, 2010

Snowed in & Post Holiday Detox

I can officially say I have cabin fever. The snow hit us pretty hard and I've been stuck home since Sunday. The first snow day is always fun and reminds me of being a kid watching the news and praying that my school would be closed. Then, jumping up and down on my bed when they announced it was. However, after a few days I am getting antsy. I went out today just to pick up some groceries at the store, and while the main roads were clean, the side streets are terrible! So I will be stuck in again today! (Sounds so terrible, right?)

Aside from that, I wanted to discuss something that I know many of you can relate to: Post Holiday Blues. Many of my clients complain about post-holiday bloating, guilt and exhaustion. This is the result of overdoing it at all those holiday parties. Instead of giving into these feelings and making these unhealthy choices become a habit, start fresh and get back on track with a post-holiday cleanse.

Over the holidays many of us probably eat more calories, sugars and fats than we normally would, which may lead to sluggish digestion, exhaustion and mood swings. To combat this and bring you body back to balance, here are some of my detox tips:

Increase your fiber: focus on eating more vegetables, fruit and whole grains. Fiber helps to absorb toxins and remove them from your body.

Support your liver. Your liver plays a huge role in detoxification, so help support it with liver friendly foods, lemon water and/or a herbal liver support supplement

Drink plenty of water. This helps to flush our system and aids in the removal of toxins.

Sweat it out. Our skin is our largest organ and one of the ways in which we eliminate toxins. Get in a great workout or use a sauna to make use of this detox channel.

Take a break. If you know you went carb crazy or suffered from a sugar cookie coma over the holidays, then take a break from these. Sugar, caffeine, alcohol, wheat and dairy are the five most common things people over-consume. For the next few weeks try and minimize your consumption of these foods. You don't have to completely eliminate them or feel like you are restricting yourself, but instead be more conscious of what you are putting in your body. Focus on whole foods like veggies, fruit, legumes, whole grains and lean protein.

How do you help yourself get back on track when you feel like you overdid it?

I'm curious, who else got hit by the snow?

The winner of my Holiday Tea giveaway is #3: Katie at Healthy Diva Eats!! Congrats!! Email me your address at!

xoxo Tina

Sunday, December 26, 2010

A Very Merry Christmas

How was every one's Christmas? Was Santa good to you?

Christmas Eve day was spent in the kitchen baking while listening to Christmas music on Pandora. I made 4 different desserts.

Peppermint Bark:

Chocolate Chip Cookies:

Sugar Cookies:

As well as Heart Healthy Chocolate Chip Cookies.

I put these goodies in adorable holiday tins and delivered them as gifts

We spent Christmas Eve with my boyfriend's family. Since I knew the vegan options would be limited I made a vegan Spinach-Artichoke Dip and brought it along with baby carrots and whole grain crackers.

Don't let the melted "cheese" fool you, it's vegan Daiya cheese, but I didn't tell anyone else that ;)
It would be a sin for me to walk into a full-blooded Italian household with "fake" mozzarella cheese!

Along with the dip I brought a tray filled with the cookies I made. Everyone loved them! Unbeknownst to anyone, all the cookies were vegan. The peppermint bark however was not to do milk in the white chocolate. Dip, carrots, crackers and a few cookies satisfied my hunger! I am very lucky that my boyfriend's family is so fun and easy to get along with. We had a great time!

Christmas morning was spent opening gifts at 5am because my boyfriend was so excited he couldn't wait. Trust me I was not happy about the fact that my first thoughts on Christmas morning was to shove a sock in his mouth and duct tape it closed. But I figured, it's Christmas so I reluctantly woke up and opened gifts. Luckily we had someone to make me laugh and help me wake up:

Santa was very good to me!

A new digital camera which was desperately needed! You can tell by the terrible quality of the pictures I have been posting!

After opening gifts my boyfriend and I attended church with his grandparents. When we came back home it was time for my favorite Christmas movie!

After the movie it was time to start cooking! I made stuffed shells, rosemary roasted potatoes, balsamic collard greens, whipped sweet potatoes and salad. Since I do not eat dairy I made a small separate tray of stuffed shells for me. Mine had a vegan tofu ricotta filling and came out delicious! I had 2 stuffed shells along with the greens and some sweet potatoes. The evening was spent with talking and playing games with my family. It was a great time and I woke up this morning feeling to blessed and grateful for everything and every one I have in my life.

Hope everyone had a very Merry Christmas!!!

What was the highlight of your weekend/holiday?

Wednesday, December 22, 2010

Healthy Christmas Cookie recipe + Give away

How was every one's day? I spent my day finishing some last minute errands and spending quality time with family :)

Although its hard to see everyone post pictures of all the delicious goodies they're been whipping up, I am determined to save all my holiday baking for Christmas Eve. I like the idea of spending the whole morning baking treats and then delivering them to my friends and family (and saving some for Santa of course!). I will be giving holiday trays and tins filled with homemade Christmas cookies and desserts as gifts to my loved ones. One of the cookies I plan to bake are these awesome vegan chocolate chip cookies, here is the recipe!

Heart Healthy Chocolate Chip Cookies

(adapted from the Vegetarian Times)

Makes 30 cookies
• 3 T melted coconut oil, safflower oil, canola or other light oil
• 2 cups walnuts
• 1 cup light brown sugar
• 2 tsp. vanilla extract
• 1½ cups oat flour
• 1 tsp. baking soda
• 1 tsp. salt
• ¼ tsp. ground cinnamon
• 2 cups rolled oats
• 3 3.5-oz. bars bittersweet chocolate, chopped, or 1½ cups vegan chocolate chips

1. Preheat oven to 350°F. Coat 2 baking sheets with cooking spray, or line with parchment paper.
2. Blend walnuts in food processor 30 seconds, or until ground into a fine meal. Add canola oil, and blend 2 to 3 minutes more, or until mixture has the consistency of peanut butter, scraping down sides of food processor occasionally. Transfer to bowl.
3. Whisk together brown sugar and ½ cup water in small saucepan, and bring mixture to a boil. Pour brown sugar mixture over ground walnut butter, add vanilla extract, and stir until no lumps remain.
4. Whisk together oat flour, baking soda, salt, and cinnamon in separate bowl. Stir oat flour mixture into walnut mixture. Cool 10 minutes. Fold in oats, then chocolate chips.
5. Shape cookie dough into 2-inch balls, and place 2 inches apart on prepared baking sheets. Flatten cookies with bottom of drinking glass dipped in water. Bake 8 to 10 minutes, or until cookies begin to brown and tops look dry. Cool 3 minutes on baking sheets, then transfer to wire rack to cool completely.

Nutritional Information per cookie:
Calories: 173
Protein: 3g
Total Fat: 10g
Saturated Fat: 3g
Carbs: 21g
Sodium: 122mg
Fiber: 2g
Sugar: 12g

Santa will definitely thank you ;)

Have you entered my Holiday Tea Giveaway yet? If not enter here!

What is your favorite holiday dessert?

Do you prefer to cook or to bake?

Have a good night!

Much Love!

Tuesday, December 21, 2010

Christmas Menu & a Giveaway!

Hello everyone! There are only 4 days left until Christmas! Is everyone rushing to get their last-minute shopping done?! I did all of my food shopping today so I won't have to worry about it later in the week. I planned my Christmas Menu ahead of time and made a list of ingredients that I will be needing. Since I am the only vegan in my family, I decided to make a mix of vegan and non-vegan items. Here is my Christmas Menu:

-Vegan Spinach Artichoke Dip with baby carrots, celery sticks and baked vegetable chips
-Bread + Cheese

Sides: (all vegan)
-Balsamic Collard Greens with Dried Cranberries & toasted Pumpkin Seeds
-Maple Whipped Sweet Potatoes
-Rosemary Roasted White + Red Potatoes

-Spinach Ricotta Stuffed Shells
(I'm going to make a portion of this vegan-friendly by using a tofu-ricotta filling and vegan Daiya Mozzarella cheese to top it with)

-Pomegranate Martini

-Classic Chocolate Chip Cookies
-Peppermint Bark
-Sugar Cookies
-Vegan Walnut Chocolate Chip Cookies

I chose simple dishes will be prepping some of the meals the night before so I don't have to spend my entire Christmas day stuck in the kitchen! Plus I know I won't be the only one cooking, so I kept it basic.

Since its the holidays, I wanted to have a special giveaway with some of my favorite winter items! The winner of this giveaway will receive two boxes of my absolute FAVORITE holidays teas from Trader Joe's!:

Vanilla Cinnamon Black Teas & Candy Cane Green Tea

I am halfway through my 2nd box of the candy cane green tea and need to buy another box of the vanilla that should tell you how much I LOVE these!

To enter this giveaway:
1. Leave me a comment telling me what your favorite teas are
2. Add me to your blog roll
3. Post a link back to this contest on your blog

This contest ends December 24th at midnight [just in time to try and sneak a peak of Santa! ;)]

What are you most looking forward to this holiday weekend? For me, its baking on Christmas Eve, giving people their gifts and spending quality time with family!

Are there any holiday traditions in your family?
This is the second Christmas my boyfriend and I are spending together so we have started a new tradition: Christmas Eve will be spent with my boyfriend's family, Christmas morning we will be attending church and Christmas Day will be spent with my family.

Tonight I am hosting my Healthy through the Holidays teleclass! For those of you who missed registration, I will be recording the class and posting it on my website, so look out for it!

Enjoy your evening!

Saturday, December 18, 2010

Morning Routine + Favorite Oatmeal

Morning loves!

This morning I woke up FREEZING. Someone put the heat down! And by someone, I mean my boyfriend. And by boyfriend, I mean man who secretly wants me to freeze to death! Luckily my morning routine usually warms me right up.

First thing every morning I drink a big glass of warm water. Yes, warm water. Many people don't find it appealing, but warm water is the best way to gently wake up your body after hours of sleep. So warm water it is! Some mornings I will drink lemon water, but that is not something I can drink warm. That's where I draw the line.

I use to shovel food in my mouth the second I wake up, but I realized that kind of "shocks" the digestive system, so after my glass of water I wait until I start feeling hungry, which usually isn't too long.

Breakfast lately has been smoothies, which is odd for me because it's been so cold out! Today, however, I was craving something warm, so oatmeal it was!

My favorite oatmeal:
1/3-1/2 cup oats (I use Bob's Red Mill Gluten Free)
1/2 mashed banana
dash of vanilla (I have Tahitian + Madagascar vanilla extract from the Arizona Vanilla Company, and well, it's life changing!)
1T Cacao Nibs
1/2 scoop Vanilla flavored protein (I am constantly switching protein powders, but for today I used Jay Robb)
Stevia or maple syrup to taste

I cooked the Oats, mashed banana and cinnamon together, then stirred in the vanilla and protein powder, added a few drops of stevia and topped it with cacao nibs. Delish, filling and so warming! Perfect winter breakfast!

I definitely needed a hearty breakfast because I am taking the Hard Core Total Body Class at my gym this morning and lets just say, this class is NOT for the faint of heart! It's an intense workout. I hate it will I am there, but am so happy that I went and always go back for more!

What are the things that you dread doing, but are always glad you did it once it's over? For me, its the Total body class + going to the dentist.

What are your plans for the weekend? I am going to drag my boyfriend with me to finish my Christmas shopping and then we will have a movie marathon and make a gingerbread house! I copped out and bought a kit, but the kit is still better than my original plan which was to use a milk carton and grahmn crackers like I did in elementary school!

My next post will be a giveaway! So stay tuned!

Don't forget to sign up for my Healthy through the Hoildays Teleclass!!

Thursday, December 16, 2010

How to Avoid Holiday Weight Gain!

While the holidays are a time of fun and joy, they can also be a stressful time. Over-indulging on tempting holiday treats often leads to weight gain and compromises our health goals. That is why I am SO excited to tell you all about my Teleclass! As a Health Coach, I will be sharing my favorite tools and strategies to help keep yourselves in check over the holiday season!

Healthy through the Holidays Teleclass:
Top Tips for Staying Happy & Healthy over the Holiday Season

-Do you tend to gain weight during the holidays?
-Is it difficult for you to maintain healthy eating habits at holiday parties?
-Do you find all the holiday goodies tough to resist?

Then join me -Tina, Health Coach, and founder of Nourished Wellness- for a live teleclass right from the comfort of your own home!

In this teleclass you will learn:
-My top strategies for surviving the holidays without the weight gain
-How to indulge, without over indulging
-Tools to deal with all the temptation at holiday get-togethers
-How to enjoy your holidays without compromising your health and wellness goals

Healthy through the Holidays Teleclass:
Date: Tuesday, December 21st
Time: 7-8pm EST
Location: From the comfort of your own home!
Special Holiday Price: $6
Click here to register

(Dial in information will be provided upon registration)

*If you can’t make the call, register and we’ll email you the recording!

For more information email

So please join me on this call! The cost is almost the same price as a Starbucks drink, so save the calories and invest the money in your health!!!

Much love,

Wednesday, December 15, 2010

Chocolate + Greens!

How is everyone enjoying their holiday season? I am pretty much done with holiday shopping! I just have to get video games for my little cousins. It's so easy to get caught up in the shopping and overwhelmed, we have to remember to stop, breathe and take time to enjoy the holiday season!

I have a review for you all! At a recent trip to my local health food store I picked up a box of Gnosis Chocolate. According to their site, their chocolates are:

-Organic, Vegan, and Kosher
-Raw - heated under 118f
-Refined Sugar Free
-Dairy Free, Soy Free, and Gluten Free
-Low Glycemic

They come in a variety of flavors, but I went with the Simplicity (plain) flavor:

Could the ingredients get any better?!

I really love this chocolate. It tastes great and definitely satisfies my chocolate cravings. Even my boyfriend liked it! The only downside? It's about $8-$9 for a small box! That's definitely way to pricey for me for chocolate, but the ingredients are clean and its a really great choice for those who want a refined-free sweet.

Chocolate + Greens Juice. Contradictory? I think not!

Veggie Juice: Kale, Cabbage, Cucumber, Beet, Lemon, Ginger. YUM!

Struggling to find gifts for the loved-ones on your nice list?

I bought adorable holiday trays and tins and plan on filling them with homemade baked goodies. I will them wrap them up and decorate them with ribbons, bows, etc. Home-made, from the heart and delicious!

Things to check back for:

My Holiday Giveaway!

My Healthy over the Holidays Tele-class!

When it comes to food, I will usually shell out extra cash to buy organic or cleaner products, but you have to draw the line somewhere. I draw the line at $9 mini-box of chocolate. Where do you draw the line?

Are the holidays a stressful time for you? Try and take a second to focus on what is really important and what the holidays are really about. If that fails, drink some spiked eggnog! ;)

Have a good night! xoxo

Wednesday, December 1, 2010

Things to look forward to in December

Happy December!! :)

I am so in love with the holiday season! My Christmas tree and holiday decorations are all up and I've been blasting Christmas music from Pandora the second Thanksgiving was over! Talk about holiday cheer!

Time to revisit November's goals:

1. Drink more water. I have definitely accomplished this. Although I love my teas, I replaced most of my cups of tea for glasses of water. By doing so, this has prevented my skin from drying out from the cold weather.

2. Focus more on weight training. I have been pretty good about this, but there's always room for improvement. I think I am going to replace one of my cardio days with an additional weight training session. Its not very easy for me to put on muscle, so this may speed up the process. (I am impatient, I have to admit)

3. Further develop my Health Coaching business. I have worked really hard on this and am very happy with the progress. I have a lot going on, including a new website in the works!! :)

Things to look forward to this month:

My Holiday Giveaway!! :) (I will have a separate post for this)

My "Healthy Through the Holidays Tele-class" (I am SO excited for this! Details to come)

The ACTUAL Holidays! Time for family, fun and food (healthy food and a little indulgence ;))

....notice a pattern here?

Did you accomplish the goals you set for yourself in November?

What are you looking forward to this month?

What is your favorite part of the holidays?