Pandamonium + Spirit Animals!

Do you have a spirit animal?

According to the interwebs, In certain spiritual traditions or cultures, spirit animal refers to a spirit which helps guide or protect a person on a journey and whose characteristics that person shares or embodies. It is also a metaphor, often humorous, for someone or something a person relates to or admires.

It's no surprise to anyone that I have this crazy obsession with pandas. Exhibit A: 

There have been quite of few posts on here and on my Instagram about my obsession. I honestly don't think it will ever stop! One of my favorite things to do once in a while is to watch the Panda Cam at San Diego Zoo. It lifts up my spirit and it brightens up my day. Exhibit B:

Lastly, my most favorite thing is when my friends and family members send me panda related memes or videos!!! Exhibit C: 

Tell me this: What is your spirit animal?

xo, 

Nina 

Bucket List Cross off: Andrea Bocelli Concert!

When I was a little girl, Saturday mornings were dubbed "cleaning days" my sister and I helped my parents clean the house. They would wake us with breakfast and the most poetic songs from their generation. Through the cracks of my bedroom door, I distinctly remember the echoing sounds of Andrea Bocelli's beautiful symphonies and at that exact moment, doing chores didn't feel like work. 

As you can imagine, I grew to love songs that had a meaning behind them, were poetic and the genre ranged from opera to rap...

A few Elton John's and Garth Brooks later my musical palate evolved but always kept me true to my roots. As in every time, I would have a breakdown or need to decompress Andrea Bocelli was there for me. 

Night of the concert - November 29, 2018

When Daniel and I started dating when both couldn't believe how similar our childhood was as well as the taste of music. Which it brings us to the most epic night. We had both heard that Andrea was coming to town and kept putting off buying tickets to see him. At this point, I almost thought it would be too late, that's when he surprised me with

Andrea Bocelli tickets! I was so excited I cried!

The evening started out amazing, first, we had dinner at Ruth’s Chris which in my opinion was delicious. Our dark picture below, but you get an idea of all the deliciousness. 

Then off to the concert, we went to. There was such a positive energy around us and I was in awe to see how many Andrea fans are in Utah! 

I teared up a few times and squeezed his hands extra tight. 

What got me the most about this evening was the not only was I completing some off of my bucket list, but so was he! 

The symphony was about two hours long with an intermission in between. Every time Andrea would walk out the whole crowd would cheer. The time went by so quickly and by the end of the evening, my face was hurting from smiling and all the happy tears. 

This was one of the greatest items to cross off my bucket list! 

I love that we both share so many of the same passions. Thank you, Daniel, for being the sweetest human around! 

How-To Series: Ketogenic Diet

Welcome to the first post of this fun How-To Series! I'm kicking this off with one of the most talked-about diets of the year: KETO (aka Ketogenic Diet). 

A quick unbiased reminder: the point of this series is to educate you on all things nutrition. This doesn't mean that I'm going to persuade you towards a certain diet/lifestyle. I want to be transparent as I can with you about each topic and give a "research & study" point of view, and since I'm going to school for dietetics it seems fitting to give you an overall understanding without selling you on a product from some business. However, I will be recommending certain products that have research to back them up. Let's get right into it, shall we?

What is the Ketogenic Diet?

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. When the body has too little glucose in the bloodstream, the liver converts fats into a form of energy known as ketones and fatty acids. The body then uses the ketones as an energy source.

Who is recommended for?

Usually recommended by a doctor if the patient has epilepsy, seizures, or is obese. People who use the ketogenic diet to control seizures usually follow this plan for about two years of being seizure-free. However, a person must taper off the ketogenic diet gradually or risk seizures and other health effects. It is no surprise that keto is recommended by many online health coaches to lose weight and fight diseases such as autoimmune. 

What are the side effects?

The ketogenic diet can cause several side effects, such as no appetite, constipation, dehydration, high cholesterol, kidney stones, nutrient deficiencies, and diabetic ketoacidosis. The Keto Flu - which is the initial symptoms of transition may include fatigue, insomnia, digestive upset, achiness, and lightheadedness. 

What is recommended:

First and foremost you should consult with your doctor to see if this diet is a good fit for you and quite honestly I dislike the word "diet" and think of it more as a lifestyle change. People on a ketogenic diet MUST drink lots of water to stay properly hydrated. Although supplementation is not recommended, there are a few products out there that could help you on this journey such as: 

What are the common foods for the Keto Diet?

Beef, lamb, venison, wild-caught fish, ghee, pastured eggs, swiss chard, spinach, zucchini, spaghetti squash, asparagus, avocado, and black coffee are some of the most common foods. 

What are the foods that need to be avoided on this diet?

Avoid sweetness, grains such as rice, quinoa, pizza, ice cream, soda, processed foods, refined fats products are among the list of what to avoid. 

Once again, the keto diet consists of around 70% fat, 25% protein, and 5% carbohydrates. I have presented you with detailed information on the ketogenic diet and hope that you proceed with your own discretion. Just like any other diet: keto isn't for everyone. If you have serious health issues please consult with your doctor beforehand. 

HOW TO START THE KETO DIET:

1. Talk to your doctor first.
2. Plan on being on this diet for a while (your body takes around 2-7 days to reach the ketosis stage). 
3. Don't eat processed fats! Eat the foods I mentioned above.
4. Talk to an expert on Ketogenic diet
5. ONCE AGAIN: This diet is not for everyone!

I searched a few books on Amazon to help you get started if you are serious about this diet: 

Below is a compilation of delicious and healthy "Keto Friendly" recipes should you chose to go that direction. Let me know if you try any of them! 

 1. Dill Glazed Carrots by teaspoon of goodness

2. Fried Green Tomatoes by Attainable Sustainable

3. Chicken Fajita Sheet by Meraki Mother 

 4. Low Carb Swedish Meatballs by Whole Lotta Yum

 5. Keto Salad by Diabetes Strong

6.Super Veggie Breakfast Scramble by FOODAL

7. Low Carb Chocolate Dessert By Honest Mum

8.Healthy Carrot Cake Bites By VegAnnie

9. Instant Pot Egg Bites By This Old Gal 

10. Silky Vegan Cauliflower Soup By Happy Kitchen Rocks

I hope you enjoyed today's post! See you next Wednesday for another How-To! 

xo,

Karina 

*Disclaimer: Nina Talks earns a small commission from affiliate links on the blog. I also receive compensation/products in exchange for reviews. All opinions are my own. I only recommend products we love. Thank you! 

Practicing Yoga with ProSource

*Disclaimer: Nina Talks earns a small commission from affiliate links on the blog. I also receive compensation/product in exchange for reviews. All opinions are my own. I only recommend products we love. Thank you!

There has always been this love-hate relationship between yoga and I; Quite honestly, during my younger year’s yoga was commonly practiced and just part of my day-to-day routine. Fast forward to now: my thirties and my practicing isn't as consistent as it used to be. One of my goals for 2019 is to practice yoga more often and I will accomplish just that!

Yoga is 99 percent practice, one percent theory. ~Pattabhi Jois

YOGA is a systematic technology to improve the body, understand the mind, and free the spirit. With practice, you are strengthening and calming the nervous system. You are also increasing blood flow and bringing more oxygen to your cells. In all honesty, yoga has the tools to help you overcome different health symptoms and overall well-being. It gets ready of mind fog, stress, and just puts you into a more energetic mood. 

Why should you use yoga as medicine?

Because stress is one of the most common factors in medical conditions (obesity, heart attacks, infertility, are a few examples). If you understand how yoga truly works, then you know that it plays a huge role in stress reduction. Sure, it might not cure your disease, but I can promise you that you are one step closer to that path of recovery.

Did you know that some people who are anxious or depressed have the sense that they can't take a full breath? Yoga teaches that one way to improve the inhalation is to focus on the exhalation.

6 ways yoga can be used as medicine by facilitating better health: 

• It improves flexibility
• Strengthens muscles
• Improves balance
• Strengthens bones
• Improves posture
• Promotes weight loss

What if you are a beginner yogi?

If you haven't mastered your flexibility, don't worry! You've got to start somewhere. That's why there are plenty of props such as yoga blocks to help you when you can't reach or flex a certain way. It all comes down to being prepared. If you have all the right equipment from the beginning then your first yoga experience shouldn't be as crazy. I personally recommend getting a yoga mat, blocks, a towel, and even a stability ball. One of my favorite one-stop-shop for all of the items I mentioned is ProSource. Where you can Buy quality yoga gear at amazing prices. Click Here! 

Like I mentioned earlier, I'm not a true Yogi just yet. It's been a while since I have consistently practiced. I will keep you all updated as I have grown and get better at each move!

Pictured above is me using my yoga blocks for the child's pose & triangle. 

So what do you think? Are you ready to unleash your inner Yogi?

xo, 

Karina 

Who is the girl behind Nina Talks?

Happy Monday Lovelies, 

With the revamp/makeover of Nina Talks I figured this was the perfect time to re-introduce myself to you all. The list below is what I've compiled for the past few months with questions from well, YOU guys (over on Instagram & YouTube)!

So, without further ado, let's get to it! 

WHO IS KARINA OLIVEIRA?

I'm just a hopeless romantic girl; who hails from Sao Paulo Brazil. That in her young years migrated to Utah. I'm a mother of the coolest kiddos in town (Logan & Lia). I'm a girl that's a little obsessed with making lists, pandas, Boba drinks, dancing, and anything to do with fitness/nutrition. I'm also a college student in hopes to soon become a registered dietitian. 

WHAT IS THE MEANING OF NINA TALKS?

Nina was one of my nicknames growing up and through the years it has always brought a big smile to my face. Nina has always been unique to me in a sense and it means more than just a nickname. It means freedom, it means me doing me, it means putting my emotions out. So, naturally while changing directions of my blog, it only seemed fitting to have "Nina Talks" as the name. 

WHAT IS YOUR FAVORITE THING TO DO?

The older I get, the quicker I've come to realize that I'm a homebody. Staying in, hanging out with the boyfriend and kiddos while eating and watching our favorite movies = Count me in! 

FAVORITE FOOD?

I'm such a foodie! My current favorites are general Tso's cauliflower, shrimp pasta, mangos, and Boba drinks! 

HOBBIES?

Writing, baking, dancing, fitness, and of course napping (that's a hobby, right?)

FAVORITE ANIMAL?

PANDAS!!!

WHAT DO YOU DO FOR WORK?

I'm a dietary technician at my local hospital by day, and blogger/author by night. 

WHERE ARE YOU FROM?

Sao Paulo, Brazil

BUCKET LIST?

YES! I have a huge bucket list and have completed a lot of things on it. 

FAVORITE SONGS?

Perfect by Ed Sheeran

WHAT IS ONE GOAL YOU WISH TO COMPLETE THIS YEAR?

To publish my book before the end of the year!

FAVORITE CHRISTMAS MOVIE?

ELF!

CHOCOLATE OR VANILLA?

Chocolate all the way!

STAYING IN OR GOING OUT?

Staying in!

WHAT IS YOUR NATURAL HAIR COLOR/TYPE?

Brown and curly

FAVORITE STORES?

Forever 21 & Amazon

WHAT IS YOUR FAVORITE COLOR?

Pink & Black

DO YOU HAVE A QUOTE YOU LIVE BY?

“Don’t cry because it’s over. Smile because it happened.” ~Unknown

 “It’s never too late to be what you might have been.” ~George Eliot

There you have it! I hope you learned something new about me! 

xo,

Karina 

How-to series: Understanding your Nutritional Needs

Imagine coming home after a long day of hard work and walking straight to your kitchen. You look around and things you might see are: fresh fruit ready to be eaten, a delicious meal prepped for you, cut up vegetables, healthy juices, a pantry full of nuts, whole grains, and sweets... It all sounds amazing, right?

Then why it is so hard to eat healthy on a daily basis? Do you find yourself eating foods based on your feelings/emotions? How about a convenience standpoint? Trust me, YOU'RE NOT ALONE!

There have been several types of research in the past decade about how we as humans often turn to processed, fast food, canned goods, energy drinks, and candy just to get through our day and of course because it seems to be the most convenient way. (because we don't have at least three hours of our weekend to prepare healthier alternatives for the week, but yet somehow have all the time in the world to be on social media) I will never understand! 

The older we get, the sooner we need to realize that we only have one body and that quite honestly all the junk you are putting into your body is going to cause a lot of damage in the long run. I'm not here to tell you that I'm perfect and my nutrition is 100% on point. Because it is not! 

However, I'm here to tell you that it is not too late to make nutritional changes to your daily caloric needs. 

Let me introduce you to my new how-to series on the blog: 

Weekly I will dive into a specific topic that will hopefully teach you everything you need to know!

• DIETS 
• VITAMINS
• MEAL PREPPING
• FOOD IS MEDICINE
• MACRONUTRIENTS
• CURABLE DISEASES
• PROBIOTICS
• 80/20 RULE
• HEALTHY RECIPES

AND so many more topics! As a nutritionist who is studying dietetics (in hopes to be a registered dietitian) teaching this information gives me life! I want you all to be able to understand how precious your body is, and how you should start taking care of it now!

Every Wednesday I will publish a new post for this series! With the most recent research being the Ketogenic Diet 

Is there anything I should be covering that you have always wanted to know?

xo, 

The Lady Gang TV

Hello, Hello, Hello, and welcome to The Lady Gang! My favorite all-girl posse Podcast-turned-into-TV-show. 

Thank you to my sister, I have been listening to these lovely ladies for a while now. I remember talking about podcast recommendations and thinking how there weren't many powerful-all-girl-podcasts that we could go to for advice that we might be to afraid to ask. Enter The Lady Gang; this podcast is more than a sisterhood. These self-made boss babes have inspired me to go after my dreams, inspired me to trust my guts, made me laugh, made me cry from laughing, and made me more of a bad-ass. There is even a secret Facebook group full of babes that not only help me with advice, but help me de-stress from the outside world.

Who are these three bad-ass ladies?

Becca Tobin is an American actress, singer, and dancer. She is best known for her role as Kitty Wilde on the Fox musical comedy-drama series Glee. I know her as the hilarious yet bad ass babe that is sometimes a little too real and tell it how it is on the show (which I love). Becca snorts when she laughs and that gives me life! She is 30s just like me and has the most flawless skin - like for real help a girl out here skin. She is married to Zach Martin and quite often talks about their married life (like the fact that once you get married making out is out the door), they both have the cutest puppy named Orly.  You can follow her Instagram Here.

Keltie Knight is a Canadian TV presenter and former professional dancer. She is a correspondent for Entertainment Tonight. I know her as the OCD list-making, putting order to the chaos, energetic, inspiration quote and toffifay chocolate lover. She has her own version of Fixer Upper and dreams of becoming soo famous. Keltie is married to Chris who seems like the nicest guy, and they both have the cutest street dog named Calle. You can follow here Instagram HERE to help her become more famous! 

Jac Vanek Is a retired emo kid who has her own bad-ass business jacvanek.com where she sells quirky and sometimes too real sayings on clothes, wine glasses, and more. She is also single AF and her dating stories give me life! Out of all three girls, I find myself identifying with Jac the most. She is chill, doesn't seem to care about what others think and is very sassy with all the crop tops in the world! Besides this podcast, Jac also host "First Degree" which is a true crime podcast. You can follow here on Instagram HERE. 

Lets talk about The Lady Gang TV show! Here is the deal, the girls have been getting us pumped for this premier for a few months now. They would post teasers and talk about it on the podcast to get us excited and it really worked! I honestly had no idea what to expect, but knowing that my three favorite girls that I have become to love would be on TV made me pretty damn excited. 

We had a mini-lady gang meetup on Sunday to watch the premier together. We had rose, snacks and chatted all night. It was fun to get together with girls that understand my love for these ladies! We were way too excited talking that we actually forgot to get a picture together. 

The review: 

The show, just like the podcast was organized in segments and had a great flow throughout. I love being able to the see the girls facial expressions while they talked. It really did paint the picture in my head of what I have been listening. 

I liked the fact that it was similar the podcast as in they played games, had a celebrity guest, and talked about their good week/bad week. And it was JUST as funny as it is when I listen to them in my car. 

Overall I think that this was a great move for The Lady Gang! They were all naturals on TV and transitioned very well to the screen. 

The first episode had ED Sheeran in it which if you know anything at all about me you know how obsessed I am with that ginger boy! 

You can find the girls at www.theladygang.com and the TV show airs on Sundays at 10:30 p.m. on E!

xo,
Karina