Today I’m sharing one of my new favorite SUPER HEALTHY recipes (recipe in both ENGLISH and SPANISH) that is great to make for the entire family (and perfect for large gatherings). It’s suitable for anyone following a paleo or keto lifestyle (and is acceptable for most detox plans). It's a gluten-free, dairy-free, super nutritious lasagna with layers of zucchini, vegan cheese and turkey-tomato sauce. Try it and let me know what you think!
Read More6 Healthy, Delicious, Vegan, Low-Carb Zucchini Recipes
Zucchini is one of my favorite vegetables as its delicious and has tons of health benefits as it’s low-carb yet packed with vitamins, minerals, fiber and even antioxidants.
I also love it because it’s so versatile (and a great way to make your favorite recipes more low-carb / low-glycemic)! I use it in my smoothie bowls almost daily, love it roasted in the oven, sauteed, thinly baked (or air-fried) as “chips”, use it instead of lasagna noodles for a gluten-free lasagna, as part of a dip, a soup, and of course, it’s amazing spiralized as a pasta substitute.
Today I’m sharing 6 of my favorite zucchini recipes - that are vegan, gluten-free and low carb, plus flavorful and easy to make!
Read More8 Effective Weight-Loss Principes to try this year
Weight loss is – like most things – a completely personal journey. Every body is different. Our digestions are different, our metabolisms are different, our lifestyles are different…so what works for me, may not work for you. That being said, there are some health principles that help the majority of people with weight loss, and it’s just about customizing it for your unique, beautiful body.
In my experience, these 8 health principles can help boost your weight loss. Check them out below - and observe what you’re already doing, what you could be doing a bit better, what you maybe haven’t tried…. And just remember, if you’ve been trying to lose weight for a while and it hasn’t worked, then the only way it’s going to work is TRYING SOMETHING NEW, SOMETHING DIFFERENT. So be open-minded and explore new things. And let me know how it goes!
Read MoreFamily friendly recipe: Meatballs with Veggie Noodles Recipe
One of my main goals in life is to show you and everyone that HEALTHY EATING CAN BE (AND SHOULD BE) DELICIOUS). So i’m making it a goal to share more of my awesome, nutritious and super yummy (yet easy) recipes for you to enjoy.
Today I’m sharing my Meatballs and Veggie Noodles recipe - which is allowed on most detoxes (like my signature 10 day detox) and is both PALEO and KETO “approved”. (I always share this recipe in my Summer & Fall 10 day detox and my clients LOVE it, and for my Winter version where we omit nightshades, I offer it with a vegan cashew cream instead of tomato sauce).
Read MoreClean Your Body: 8 Steps to a Cleaner, Less-Toxic Lifestyle
Did you know that we apply hundreds of chemicals on our bodies every day, of which many have been linked to increased risks of cancer, infertility, birth defects, hormonal issues (aka endocrine disruptors), and more?!
On top of this, we are exposed to many other toxins every day that also impacting our health, including: pollution, pesticides in food, chemicals in water, chemicals in cleaning products,Teflon on cooking pans, VOCs in paint, phthalates in plastic, and even our excess constant stress.
So what can we do?
READ MORE FOR 8 STEPS TO GET STARTED NOW ON YOUR “CLEANER”, LESS-TOXIC LIFESTYLE.
Read MoreOne Day Reset Plan
During the holiday season, we get jammed with (usually fun) events, but that also means less time for relaxing, for exercise, for healthy cooking, and always implies lots of food (usually not so healthy) and booze (for most of us).
So what can we do to maintain a balance, to avoid gaining weight and feeling heavy, and to keep up our wellness game?
Read MoreThe Secret Ingredient for a Creamy Low-Glycemic Smoothie
Green smoothies can be the ideal breakfast when prepared right.
One of the most common mistakes is adding way too much fruit , which can actually reverse many of the benefits of your smoothie. Too much fruit can spike your blood sugar, then lead to a blood sugar low two hours later, not to mention it will make your smoothie a calorie (and carb) bomb. So the key lies in keeping your smoothie LOW-GLYCEMIC while still making it delicious and filling.
HOW? There is one ingredient that I find can be a game changer to make your smoothie nice and thick and creamy without having to add all that fructose. And when you add a vanilla or chocolate flavored vegan protein powder, you won’t miss that banana at all!
Read MoreThe Best Matcha Green Tea Latte
This amazing Matcha Latte recipe has a ton of health benefits, including:
helps detoxify your body
boosts your metabolism
enhances weight loss and fat burning
promotes hormonal balance
good for gut health
give you an energy boost (without the jitters)
it’s filling and delicious!
I make it with dairy-free almond milk (I use my homemade almond milk) though you can also use oat milk, cashew milk or coconut milk; all three work great. It’s free of refined sugar, yet still has a slight sweetness, and has an amazingly delicious creamy texture. I also add collagen that’s amazing for your gut, hair, skin and nails (and adds a bit of protein) and MCT oil (that helps you burn fat). What’s not to love?
Read MoreThe Perfect Healthy Entertaining Recipe: Sweet Potato Bites 3 Ways (for the omnivore, vegetarian & vegan)
I love entertaining, but it can be tricky to keep everyone happy with your choice of food/appetizer, while also keeping the preparation fairly easy.
For me its key to have a healthy “Balance with Mariana” approved dish, while also pleasing everyone else, including the guys who need something a bit more substantial after a few gin tonics.
I’ve come up with the PERFECT entertaining appetizer recipe that’s fairly easy to make, yet seems super “gourmet” and of course, it’s DELICIOUS. The only part that takes long (the pulled pork) can be done the day before. And I use the same base ingredients to make 3 different appetizers – one to please vegans, one to please vegetarians, and a third version to please the omnivores (probably the majority, so make extra of these!).
Read MoreFebruary Love Food: Beets
Many times people fear beets because of their sweetness and high sugar content, but by cutting them out of your diet, you’re missing out on all their awesome, healthy-boosting properties.
And actually, beets can help you stay slim, have balanced hormones, balanced energy, and more.
READ MORE to learn more about the awesome benefits, HOW to eat beets, and get my super easy hormone-balancing juice recipe.
Read More10 Ways to be Healthier this year
I wanted to share some of my best tips to help you have a healthier year in a DOABLE and SUSTAINABLE way.
The key lies in finding your happiness, destressing, and learning to enjoy more healthy foods and healthy habits that sit well with you. The idea is NOT to stress about what you haven’t done, or to do something that will cause more stress in your life. Instead, be kind with yourself this year, and know that any little steps you take will be making you healthier and deepening your sense of wellness.
Here are 10 key ways you can start improving your Health and overall Wellness this year. Choose one or two steps to start, then build your way up!
Read MoreHEALTHY COOKWARE. TOSS THAT TEFLON & PLASTIC!
Apart from watching WHAT you eat, it’s just as important to monitor:
The QUALITY of your food (are you getting organic where possible, avoiding excess pesticides, GMO ingredients, harmful ingredients, etc?)
How and when you’re eating, AND
What you use to COOK AND STORE YOUR FOOD.
Did you know that your favorite nonstick pans and plastic tupperware are hurting your health??
Exposure to harmful chemicals that are present in your everyday cookware can have hormone-disrupting and organ-damaging effects, which sets the stage for serious health issues including cancer, heart disease and more.
So it’s important to start NOW to clean up your kitchen, swapping your toxic cookware for “cleaner” options, which ultimately can make a huge difference for your future health.
Here is my mini-guide on how to get started cleaning up your kitchen and choosing safer cookware (and food storage ware):
1. Get rid of Teflon
Sadly Teflon is toxic and must be avoided! YES Teflon pots, pans and non-stick skillets are VERY convenient. Food doesn’t stick and clean-up of these pans is super easy. Problem is, when the heat gets high on Teflon, it releases toxins, sending particles through the air, onto kitchen surfaces and into anyone who happens to be in the immediate vicinity. Plus, teflon has been linked to cholesterol, fertility and thyroid problems. Read more here: http://www.ewg.org/research/pfc-dictionary
BETTER NONSTICK OPTIONS: GreenPan (love this complete set, or this basic set to start) or this Calaphon set and see point #4 below
2. Rethink your Plastic containers.
Most people are aware that heating food in plastic containers is a major safety no-no. But even us more health-conscious guys and gals are using plastic wrap, bags and containers for our meal prep, and it comes at a cost. Plastic containers are packed with hormone-disrupting chemicals that leach into food, not to mention poisoning land and sea – with a host of toxins. So next time you’re storing your leftovers or prepping food for the week, use clear, stackable GLASS containers instead. Read more HERE for a bit more ideas for how to avoid plastic and choose nontoxic containers.
3. Toss the Plastic Wrap (and if possible, almost any plastic that is touching food).
Plastic wrap may seem extremely useful, BUT it’s made of a type of plastic that contains endocrine (hormone) disruptors, takes hundreds of years to decompose, dumps chemicals into the ground, poisoning the environment and sickening or even killing creatures who are unlucky enough to ingest it. Instead (again) use glass containers, mason jars and glass bottles with metal lids, even silicone containers are better, and/or wrap with parchment paper. I recently bought these silicone adaptable lids that easily replace plastic wrap and are great for putting on to of any bowl/plate/cup/baking dish etc that you need to store in the fridge and doesn’t have its own cover.
4. Increase your Glass, Cast-Iron and Stainless Steel.
GLASS: Glass is great for storage, taking meals on-the-go, kitchen prep and baking. Glass bakeware and mixing bowls stand up to heat, whisking and even some chopping. It’s durable, relatively low-cost, sustainable and easy to clean, making it my #1 pick. Just note: after removing from a hot oven always place on a dry, heat-safe surface, towel, cutting board or cooling rack to prevent cracking.
CAST-IRON: Cast iron cookware is a classic safe cookware option that’s been used for generations. A well-seasoned skillet or pan can act similarly to non-stick versions, and provide even heat throughout the cooking process, both for the stovetop and oven. They do however require specific clean-up and seasoning after each use, plus they’re heavy. If you want a nicer-looking version that doesn’t require so much clean-up/seasoning, go for high-quality, porcelain-enameled cast iron cookware such as Le Creuset, which is an easier-care alternative. They’re my personal favorite. I love them and use them more than any other brand.
STAINLESS STEEL: Stainless steel is a great, more eco-friendly option, that resists stains and corrosion, and is relatively easy to clean. However yes it requires cooking with oil, but that’s ok as long as you use the right kind. And when things start to stick you can always add some water to avoid it. It just takes some getting used to. I also recently learned that there are different levels, and buying the right quality of stainless steel helps. Look for pieces marked 18/8; 18/10; ‘300 series’ or ‘304 grade’ which I’ve read indicates higher quality and less corrosion. Another great (more expensive) option is titanium cookware.
Some good “cleaner” cookware brands include: All-Clad, Calphalon, and again Le Crueset (for stainless steel as well as their traditional cast-iron)
What else to AVOID?
Plastic cooking utensils. Aim for stainless steel (but beware of scratching your pans), wooden utensils and silicone.
Aluminum pots and pans - as it may cause aluminum to leach into food
Most nonstick pots and pans – as they can release toxic gasses when exposed to high heat (even if they say they’re free of Teflon)
Any chipped ceramic dishware or bakeware. The glazes used in ceramic dishware often contain lead and cracked or chipping glazes may be more likely to leach lead into foods and liquids.
Dish racks made of plastic-coated wire. If possible, substitute with stainless steel dish racks.
Related blogs:
Did You Know...? Why I Avoid PEANUTS and what to eat instead
Nuts are the perfect snack, filled with nutrients (including B-vitamins, zinc, magnesium and vitamin E, with the nutritional profile differing slightly depending on the nut), healthy fats, fiber and protein. They fill you up and nourish you. And they’re so yummy and versatile – great for adding a crunch to recipes, to make pestos, creamy sauces, and more.
However, many people mistakenly put peanuts under the same category as tree nuts - when actually, peanuts are NOT tree nuts, they are LEGUMES. While they do carry some of the above benefits of tree nuts, they also have many qualities that personally keep me away from peanuts.
READ MORE to learn two key reasons to AVOID Peanuts, AND get two delicious peanut-free nut butter recipes.
Read MoreI Just Finished the Whole30 Challenge - Here are my 10 Takeaways
I am a believer in avoiding fad diets. Instead, I believe in finding the eating style that works for you longer-term. One that helps you reach and maintain your health goals.
But on top of that, when you feel you need a short-term boost to your health (and waistline), food-based detoxes are optimal.
In the toxic world we live in, we can all benefit from a light cleanse here and there. While they may not be necessary if you already eat a very clean diet, I find that the benefits outweigh any negatives, for almost everyone.
And, if you do have a particular health concern, doing a longer-term detox – like a 30 day elimination diet – can be EXTREMELY beneficial. And that’s what led me to trying the Whole30.
READ MORE to learn more about the Whole30, my takeaways, recommendations, and lessons learned!
Read MoreWhy You Should Try a 30-day Alcohol-Detox
I strongly advocate for living and enjoying a balanced life, and that means giving in to your guilty pleasures (in small, safe amounts) from time to time.
For me, enjoying a glass or two of wine is part of my balance, and luckily, there are tons of benefits that come along with small amounts of wine consumption.
However, there are even more reasons to go on an Alcohol Detox for a month. This means not one drop of alcohol for 30 days. Which YES is hard for most of us, but 100% worth it.
Read more to learn 6 Benefits of a 30-Day Alcohol Detox, and a few tips to get you started and help you commit!
Read MoreDid You Know...? Importance of B-Vitamins
The 8 B-vitamins - B1, B2, B3, B5, B6, B7, B9, B12 (referred to as B-complex) - play a very important role in keeping our bodies functioning properly. These essential nutrients help convert our food into fuel, giving us energy. They're also KEY for hormonal balance, a happy mood, strong and healthy hair, for proper detoxification, and more!
READ MORE to learn where we get these nutrients, what are signs that we're deficient, when we should supplement (and why!)
Read MoreDid You Know....? Dangers of Dryer Sheets
I recently discovered how bad laundry DRYER SHEETS are, so i wanted to share with you some info to make you more aware and help you reduce the toxic load in your life.
READ MORE to learn healthier alternatives that will leave your laundry clean and soft without affecting your health!
Read More16 Smoothie Boosters for a Exceptionally Nutritious Smoothie
A smoothie is an awesome way to get a shot of nutrition for breakfast, and can serve as a fully balanced meal that will boost your metabolism, give you tons of energy while keeping your blood sugar stable.
Read more for my favorite 16 healthy additions to your morning smoothie (all of which I use!), that will make your smoothie more anti-inflammatory, immune-boosting, hormone balancing and gut-healing.
Read MoreGetting Started on Your NO-SUGAR Plan: 3 Life-Changing Tips
Every day, more studies are proving that SUGAR plays a crucial role in the development of many of those illnesses we fear most, including heart disease, cancer, diabetes, Alzheimer’s and obesity to name a few.
And I see it.
In my health coaching practice and in my detoxes, I continually find that sugar is one of the main problem causers in people, keeping them from reaching their health goals.
While small, infrequent amounts of processed sugar is not a health risk for most people, studies show that refined sugar may have addictive properties, and many of us struggle with limiting our sugar intake.
The problem is that refined sugar is found in virtually every processed food on the market, and you may be consuming more than you think...
Read more to learn about the benefits of quitting sugar and how to get started today on your "no-sugar" plan!
Read More8 Tips for Relieving Headaches
Do you ever get bad headaches? Maybe you had too much wine last night? Maybe its “that time of the month” or you’re going through hormonal changes? Maybe you’re detoxing from sugar and coffee (or other addictions) and you’re feeling the effects with a pulsing headache? Maybe you’re not sure what it is, but come mid-afternoon, you get an annoying headache….?
Many of us are used to just popping a pill and praying it subsides. However, as most of you know, I’m no longer a fan of popping a pill because you’re not addressing the root cause and that headache will keep coming back. Plus, all pills have side-effects. Instead, I’d like to share with you some more natural tips when you’re suffering from headaches.
Read More