MY Food Based Detox vs. Juice Cleanse

Cleanses, detoxes, juice fasts… they’re all popular, but NOT all effective nor fully safe.

Here are 5 key elements I believe are missing from typical juice/smoothie “detoxes” and why Balance with Mariana’s detox programs are a (much) better option.

  1. A juice/smoothie detox doesn’t provide the liver with the essential nutrients it needs to support optimal detoxification (for Phase 1 and 2 detoxes), which is important since the liver is your primary detoxifying organ.

  2. A juice detox doesn’t provide the fiber needed to “cleanse” the intestines, bind toxins, and promote their elimination.

  3. A juice detox is just that: juices and no real food that can leave you feeling hungry and moody. There is no real food or eating plan that eliminates problem foods and replaces them with nutritious whole foods (which you can continue eating after my detox).

  4. Juice detoxes are usually high in sugar (even if they are natural fruit sugars) and do NOT contain enough protein or healthy fats, which can raise blood sugar levels and cause a "crash."

  5. The results of a juice detox are not sustainable; the weight lost is often regained once food is reintroduced. And you don't learn which foods you may be sensitive to and should avoid/minimize in the future, as you will with my detox.

In comparison, my detox programs include 3 nutrient-dense meals (plus an optional snack) every day, so you won't feel dizzy or hungry due to a lack of food or nutrients. We prioritize FIBER, polyphenols, protein and healty fats in each meal, for balanced blood sugar and to support proper detoxification.

It's not about starving yourself or having to stop eating with your family or friends. Plus, my detox programs are flexible: you can still go about your daily life with just a little preparation and organization!

Balance with Mariana's detox programs provide a comprehensive eating plan (for 7 or 10 days) that eliminate most of the foods people are sensitive or allergic to, plus heavy/inflammatory foods in general, and include a wide variety of nutritious whole foods.

Balance with Mariana's programs contain a healthy dose of fiber to cleanse the gut and aid in elimination, and foods/herbs (and supplements including digestive enzymes and antimicrobial herbs are also recommended) to eliminate bad bacteria in the gut and support the growth of more healthy bacteria.

While it's fantastic to enjoy green juices to boost nutrients in a healthy way, when it comes to an effective detox with lasting benefits, there's no comparison!

What is this detox? What's it all about?

My 7-day and 10-day detox programs helps to reduce inflammation in your body, break the cycle of food cravings, and restore the nutrition your body needs to thrive. You'll follow a simple, whole-food eating plan that can improve energy, digestion, sleep, mood, skin, focus, and productivity.

The effects of this program can be both profound and immediate. You’ll notice the difference in just a few days, and if you follow my coaching suggestions for post-detox, you will continue to experience benefits by cotinuing with the healthy habits (especially those most relevant for you, which we can discuss), even if its just 80-90%.

Why do a detox like this?

By "detoxifying" from harmful foods and dietary patterns that cause inflammation, fatigue, weight gain, and other health problems, you allow your body to recover and function at its best.

How it works:

  1. Preparation Phase: 3+ days of preparation for your kitchen, body, and mind. I always suggest you take some time the weekend before starting your detox to read through the guides, cook some recipes, start minimizing processed foods and sugar, etc.

  2. Detox Phase: 10 days to eliminate sugar, unhealthy fats, common food sensitivities, and toxic chemicals from your diet. (I also have a shorter 7 day plan more focused on hormonal balance which is great for people that want a shorter program; I usually run this 7 day program in April every year as a “spring reset”).

  3. Post-Detox Phase: A few days to learn how to reintroduce foods so you know which ones make your body feel better (and which ones don't). These days are key; make sure you don’t rush back to your old habits! Use my support to help you :).

While doing a detox can be challenging, it's temporary and passes quickly! More importantly, it creates lasting benefits as you break free from food addiction and discover how amazing you can feel in your body and mind when you nourish yourself with healthy, real, and nutritious foods.

Remember what it feels like to feel good?

You can get back there. And it only takes a few days to notice that huge positive shift. After that, maintaining your healthy habits long term becomes so much easier (especially with the support of a coach!).

8 Daily Habits for Optimal GUT Health

Whether you’re looking to ease digestive discomfort, improve your energy, boost immune and nervous system health, or support your hormones (ex. to boost fertility or alleviate menopause symptoms), building supportive daily “gut-healthy” habits can make a meaningful difference.

First, make sure to read my previous blog with the 5 foods you should be eating regularly to support gut health.

Today, we dive into the eight foundational habits that, when practiced regularly, support long-term gut health.

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Food as Medicine: Top 5 FOODS for Optimal Gut Health

If you’ve followed me for a while, you probably know that I have been talking about the utmost importance of gut health since I started my health coaching career over 10 years ago, as it was one of the first discoveries that prompted my career shift (when I started healing my gut and realized the power of food as medicine), and to me its the #1 area of focus with 95% of my clients. When someone wants to lose weight or just “get healthier”, I first start them with GUT HEALTH basics.

So thats what I want to talk about today!

Our gut is the foundation of overall health - from immunity and energy, to mood, skin, and of course digestion and even weight loss, our gut plays a role in nearly every system in our body.

One of the absolute key drivers of optimal gut health is the food we eat DAILY, in particular, getting enough plants filled with FIBER, pre- and pro-biotics, and antioxidants. So today I dive deeper into the top 5 foods for a healthy gut microbiome (for optimal gut and overall health).

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Nature's Ozempic... 8 Tips to produce GLP-1 naturally

Recently, GLP-1 medications like Ozempic have gained significant attention for their dramatic weight loss effects (and other inflammation-reducing benefits). But did you know that you can naturally increase your GLP-1 levels with simple, science-based hacks? Let’s have a look at how GLP-1 works, why it’s important, and natural hacks to enhance its levels without medication.

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My take on CREATINE - is it worth it?

Taking creatine supplements is all the rage now… but is it worth the hype?

I personally do believe in the enormous benefits of creatine, as I have seen many clients (and myself!) FEEL the positive shift after starting their daily creatine supplements. Mostly in terms of increasing muscle (of course I recommended creatine in combination with strength training 2-3/week minimum) and some also noticed an improvement in anxiety (again, we added daily breathwork and meditation, too!).

First, what is Creatine? What exactly are the benefits? And how can you easily incorporate it into your daily routine?

I go over all of this in my blog, and share my go-to morning smoothie recipe with creatine!

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4 Diet & Fitness "Fat Burning" myths debunked

It feels like everyone is always commenting on what they believe works and doesn't work in order to boost their metabolism and burn fat. I’m constantly getting asked for my recommentations, while others just share what is and isn’t working for them, and so many people come into my store - Balance Market - and ask me what supplement or superfood I sell that can help them burn fat.

This is when I am compelled to remind peopl that there is no miracle pill, there isn’t one food or supplement that’s going to magically make you lose weight; results come from consistency, from your daily habits and what you’re doing with your body 90% of the time.

Having said that, here are the top 4 diet & fitness myths that I’ve been hearing a lot, and my take on what really works.

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Tips to Boost Progesterone - your CHILL hormone

Progesterone is the wonderful hormone that’s secreted during the second half of your menstrual cycle whose main role is to help prepare the body for pregnancy (and if you don’t get pregnant, progesterone drops, as does your estrogen, and you menstruate). When pregnant, progesterone stays elevated during pregnancy (which is why we are often more “nonchalant” during pregnancy; I know I was!). Progesterone is one of the main reasons why we have a stronger instict to rest and relax in that week before our period when its highest (same applies during pregnancy). It also helps support your mood and optimal thyroid function.

If your progesterone is too low, you’ll likely have irregular cycles and/or heavy periods, you may fail to release an egg during ovulation, and if you’re pregnant, low progesterone can lead to a miscarriage. And overall, when progesterone is low, we are more likely to be stressed and anxious (exactly what we don’t want, especially during pre/post menopause which is stressful enough!)

So even if you no longer care about PMS nor fertility, boosting your progesterone during pre and post menopause is absolutely KEY, and while yes taking replacement hormones can help, so can your daily diet and lifestyle! In today’s blog, I share many tips on how to boost progesterone with your food and daily habits…

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One tip to boost weight loss and overall health

If there is ONE thing that I strongly believe is that the #1 step we should all take to reach our weight goals - and boost our overall health - is to COOK MORE FROM HOME.

I share why it’s so important, and of course, some useful tips to make it easier for you to proritize.

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5 STEPS TO IMPROVE DIGESTION, BANISH BLOAT & GET A FLAT BELLY

Do you tend to get gassy and/or bloated easily, especially after meals?

Or are you struggling to get rid of that little bulge at the waistline of your jeans, that stubborn extra fat that seems to become a bigger problem as the years go on?

Too many people (especially women) think cutting calories and boosting their workouts is the answer to eliminating their bloat and muffin-top, but usually, that strategy fails.

After much research and even personal struggle, I realized that the key lies in first understanding what's causing you to get bloated and gassy, and eventually contributing to your belly fat. I always believe in first finding the ROOT CAUSE behind your health issues, and in the case of excess belly fat and bloat, it’s usually centered around inflammation as well as sub-optimal digestion.

HERE ARE 5 STEPS TO IMPROVING YOUR DIGESTION, ELIMINATING YOUR BLOAT AFTER MEALS, AND GETTING RID OF THAT EXCESS BELLY FAT.

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5 foods to boost Glutathione - our body's #1 detox molecule

Glutathione is a master antioxidant and a cellular powerhouse, whose main role is to aid in DETOX, attaching to toxins and free radicals, neutralizing them, and helping to expel them from the body, while also supporting the growth of healthy cells and mitochondrial dna.

It also plays a role in strenghtening your immune system and lowering signs of aging. Think: more energy, better skin and better overall health.

We produce it naturally, but we need the right inputs to make enough of it. Plus, glutathione levels naturally decrease with age, and factors such as poor diet (alcohol, sugar and other processed foods) and sedentarism can also reduce glutathione levels.

To help boost our glutathione levels, it helsp to eat a diet rich in sulfur-rich foods, and foods that naturally contain glutathione, as well as foods rich in vitamin C and Selenium, two of the main co-factors in proudcing glutathione.

Here are 12 foods to boost your glutathione and support your body’s detox pathways.

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Five ways to support your body's detox pathways

Our bodies are amazing at doing their natural course of detoxification. We are blessed with these remarkably sophisticated bodies that process and remove both internal waste and environmental toxins, all day, every day.

In a healthy state, our “detox systems” compused of our liver, kidneys, lungs, skin, digestive tract, and lymph system work seamlessly to clear out what our body doesn’t need. However, we all reach a point where our bodies get saturated with SO much toxins and our “detox systems” get sluggish. The volume and complexity of toxins we face in today’s world can overwhelm our bodies, contributing to chronic illness, reducing our health span and accelerating aging. 

To support your body's natural detoxification process, it’s important to have a healthy balanced diet rich in antioxidants, to hydrate constantly, get sufficient sleep, do regular exercise, and of course, to minimize your exposure to toxins. Focusing on creating these lifestyle changes, little by little, can enhance your body's ability to eliminate waste and maintain overall health. 

Beyond these daily lifestyle basics, there are 5 additional key steps that I work with my clients to have them implement whenever they are needing a bit more “detox support”.

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Consuming these 8 herbs will amp up your nutrition & health

Adding some fresh herbs can be the secret to bringing your dishes to life, adding a boost of color, flavor and nutrients.

But the main reason why I make the effort to include herbs (in both my cooking and to garnish my meals) is because they are SO healthy, and it's an easy way to “sneak in some greens”!

I’ve also found that when I add herbs, I usually need less salt, and everything tastes more flavorful.

If you’re not used to cooking/prepping foods with herbs, or tend to only use the same 1-2 herbs, I know it can be a bit daunting to start incorporating them. But honestly, it’s way easier than you may think. You just need some easy ideas and recipes, which is why I’m sharing those with you today.

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6 Tips to add more protein in your day (and digest it well!)

There is tons of hype now around getting sufficient protein, and this hype is definitely valid (but like everything, it requires some customization). READ MORE HERE.

I personally have found adding more protein in my day has helped me naturally lose my postpartum baby weight in a healthy, gradual way while keeping my energy strong and cravings at bay.

However, it’s not just about the amount of protein we consume, but also the QUALITY of the protein, and how well we DIGEST it. Varying your sources of protein (from both animal and plant sources, and ideally organic) is key to help you get a good variety of nutrients and help you have better digestibilty, too.

If you suspect you may be getting insufficient protein and find yourself wanting to try increasing your daily protein intake - in a healthy way that supports your digestion - then I suggest you start by applying some of these 6 easy tips to boost your daily protein intake.

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Birthday blog: How I Eat and Move to Stay Healthy and Strong (Postpartum)

I just turned 41 !! and - except for a recent sciatica episode - I feel great. Healthy, strong, happy and beautiful.

I proudly achknowledge that my healthy lifestyle has helped me recover super quickly after both my pregnancies, despite my age. So I want to share some of my daily diet and lifestyle practices that help me lose weight postpartum, and continue to feel healthy and strong.

I’ll share a typical day of meals for me currently (and in these past 6+ months) so you have an idea of what it looks like to be healthy and well-nourished without any calorie counting nor deprivation.

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One easy way to improve your health: Eat More Plants

If you want to lose weight, improve your skin, energy and mood, poop better, feel healthier and look better…. you should start by focusing on improving your GUT.

One key way to improve your gut microbiome by increasing the variety (and quantity) of plants you eat every week.

Studies (and experiments done by the American Gut Project) show that eating more than 30 different plants per week can significantly improve your microbiome diversity, supporting your overall gut health.

To help you boost your gut health, I’m sharing with you 7 different categories of plants (with tons of options in each category) and tips on incorporating them easily into your daily meals, in order to help you reach (or exceed) the target quota of 30 plants per week.

Lastly, I’ll share various tips on how I personally exceed those 30 plants every week!

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Healthy Low Glycemic Shephards Pie

When you’re looking for a comforting meal that is filling but healthy, this is the perfect recipe. This hearty meal - a healthy twist on Shephards Pie (paleo and keto friendly) - is perfect for any lunch or dinner when you need a solid, filling meal, and also perfect for Sunday night meal prep!

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February: Heart Month - 6 tips for optimizing heart health

February is the month of the HEART, and an important time to review your heart health and how you can support it better.

Unfortunately, cardiovascular disease (CVD) remains the LEADING CAUSE of death worldwide, shortening our lifespan. I strongly believe (together with many leading doctors and health experts) that this will change once we start to prioritize nutrition and lifestyle choices as our first line of defense.

Today I’m sharing 6 things you can start implementing ASAP (apart from the obvious of NO smoking, staying active and avoiding fried foods, trans fats and packaged foods!).

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Healthy Breakfast Recipe: A new twist to your usual egg-avo toast

Today I’m sharing a SUPER EASY, HEALTHY and FILLING breakfast that I love and highly recommend to anyone. It’s my extra-nutritious take on an egg toast (and a different option to the popular avocado toast). This recipe contains a slice of seed bread, vegan cheese, kale and eggs.

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Want to Balance Your Hormones and Optimize your Weight? Take these 4 steps!

Hormonal balance requires a holistic approach, including:

  • DIET: nourishing your body with a nutrient-rich diet

  • EXERCISE: engaging in regular physical activity

  • REST & STRESS MANAGEMENT: prioritizing sleep + managing stress, and

  • MINIMIZING TOXIC LOAD: reducing exposure to environmental toxins (as well as internal toxins!); start by switching to cleaner household products, clean beauty, etc.

I delve quickly into each of these points, giving you actionable steps in each category so you can start to improve your hormonal balance and overall health ASAP!

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10 Tips for an Excellent Postpartum Recovery

As I’m coming close to the end of my “4th trimester” after birthing my second baby, I want to share some tips to help with HEALING after giving birth (natural or c-section) - also applicable to help heal from any surgery or trauma. These are things that I myself applied and helped me immensely to have a great recovery.

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