For those days when you feel a little “backed up” and need some help going to the bathroom, this delicious green smoothie is a great way to support your digestion and get you some good bowel movements!
Read MoreLow Sugar Smoothie Bowl for Energy, good Digestion and Immunity
How you start off your morning HUGELY impacts how you feel the rest of the day - in terms of digestion, energy, motivation and your metabolism/weight.
Today I’m sharing a delicious smoothe bowl recipe that helps STABILIZE BLOOD SUGAR, BOOST ENERGY, BALANCE HORMONES, IMPROVE IMMUNITY and can support WEIGHT LOSS.
Read More8 Holistic Tips to Help Reduce Risk of Breast Cancer
October is breast cancer awareness month; a month to raise awareness about our need for Cancer prevention education, something I’m passionate about ESPECIALLY since we’ve discovered how much we can do with food and lifestyle to lower our risk
Today I’m sharing 6 important doctor recommendations to lower your risk of breast cancer, plus 8 more holistic tips to help reduce your risk of disease in general.
Read More4 steps to make a delicious SATISFYING smoothie
I’m a huge fan of smoothies for breakfast, but only because I’ve found how to make them delicious yet still super healthy, low-glycemic and most importantly: FILLING. What’s my trick?
I always add these 4 ingredients (in good quantities)… Read my blog for the 4 important elements to a healthy, delicious, metabolism-boosting, hormone-balancing, satisfying and FILLING smoothie.
Read MoreHealthiest Overnight Oats and Overnight "No Oats" (recipes in english & spanish)
Due to popular demand, today I’m sharing one of my new favorite breakfast recipes (that's become my Sunday “go-to” braekfast): my super heatlhy, nutritious, filling and DELICIOUS overnight oats. I’m also sharing my grain-free “no oats” version (perfect for a detox day!).
Both the overnight oats and the overnight "no oats" are low-glycemic, packed with fiber, healthy fats and protein, and don't cause glucose spikes like many other breakfasts do (especially those based on oats). They're also dairy free, gluten free and have NO added sugar of any kind.
I make slightly different versions but today I’m sharing my favorite go-to chocolate version.
Check out my blog for the recipes (in both English and Spanish). Enjoy!!
Read MoreNeed a boost of energy? Try these tips and recipes
Check out my blog for 8 TIPS TO BOOST YOUR ENERGY and 2 DELICIOUS METABOLISM-BOOSTING, ENERGIZING RECIPES to start off your day right and give you energy all day long.
Perfect Healthy Recipe For Your Next Family Dinner
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 MoreAnti-Inflammatory Diet: 3 steps to lower inflammation naturally
I wanted to write about the anti-inflammatory diet because, even though I’m against “dieting”, this isn’t really a diet; this is about creating a lifestyle of limiting inflammatory foods and regularly incorporating anti-inflammatory foods and lifestyle choices to support better health. It’s something that has helped me immensely, and I can testify that it supports gut health, hormonal health, and maintaining a healthy weight WITHOUT dieting. Following these tips that i’m sharing below will help a lot towards achieving your health goals, I promise!
The food we eat — and don’t eat — can help lower and even prevent this chronic inflammation, to help us feel better, lose weight and reduce our chances of illness.
Today I share 4 ways to enhance your diet and lifestyle to help you reduce inflammation and feel better overall.
Read MoreLactation Energy Balls - the perfect bite for any mom (or dad!)
These no-bake treats take minutes to throw together, are filled with good-for-you ingredients, and make for the perfect quick snack or healthy dessert that are satisfying and won’t spike your blood sugar.
These energy balls are the perfect healthy dessert or snack for anyone, especially new moms. They contain anti-inflammatory healthy fats along with tons of fiber and cinnamon which can help control blood sugar and cravings, promote healthy digestion AND can help with postpartum weight loss. Lastly, these bites help promote milk supply and healthy lactation. Not to mention - they’re so good they’re borderline addictive!
Read MoreI tried a CGM and here is what I learned + 8 tips to avoid glucose spikes
I'm sharing my experience with testing out a LEVELS Continuous Glucose Monitor (CGM) to help me learn what caused increases in my blood sugar, and what helped me keep it stable. Based on my experience and research, I'm sharing 8 tips for balancing your blood sugar, to help with weight loss, balanced hormones and better overall health.
Read MoreTreat Yourself to a Healthy Chocolate Morning
Today I wanted to share 2 new recipes for an indulgent yet super healthy, nutritious morning when you’re craving chocolate - be it Valentine’s Day or any day that you want some extra comfort!
Plus, I’m sharing many of my previous favorite chocolate recipes - all VEGAN, DAIRY-FREE, GLUTEN-FREE, REFINED SUGAR-FREE and PRESERVATIVE-FREE.
Read More4 Foods for a Healthy Brain
There are so many things we can do in our day to day to support our brain health, even through our diet. Remember to first use FOOD AS MEDICINE. Incredibly there are many foods that have proven to boost our brain health and help prevent early “ageing” of our brain (preventing memory loss, etc).
Here are 4 “foods” that you want to consume regularly to support a sharp mind and overall brain health (plus helpful, easy tips on how to implement them in your day to day).
Read More3 Date Recipes (perfect for pre-labor!)
Dates are packed with nutrition and provide lots of fiber and energy, plus are naturally very sweet, making them ideal for making healthy desserts.
Also, they’re said to be amazing for preparing your cervix for a natural birth, so with that “excuse” in mind, I’ve been making lots of easy, delicious date recipes to have in my last weeks of pregnancy.
Today I’m sharing 3 of my favorite date recipes– all of which are super nutritious, vegan, gluten-free, no added sugar and raw (no baking required!) - and don’t spike your blood sugar (as they’re packed with extra fiber, protein and healthy fats!).
Carob brownie energy balls
Almond & Peanut chocolate butter fudge
Balance with Mariana’s basic energy balls
Read More11 Steps for an Empowered Life
I’m sharing 11 recommendations to be healthier, more present, more conscious, and live life to your fullest (inspired by a podcast 10 Steps for a Powerful Birth - from Taking Back Birth). These are principles that I’ve gradually introduced into my life since I started my health coaching journey, which I feel have helped me so much, so I wanted to share them with you today.
Here are 11 inspiring steps for living a healthy, balanced and empowered life.
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 More10 Plant-Based Proteins for Optimal Health
There are tons of awesome plant-based (aka vegan) sources of protein, rich in nutrients and fiber (and easier to digest than animal proteins) that are important to be including in our diet. Even if you’re not vegan, it’s important to mix up your protein sources and eat some of these healthy, vegan proteins - for optimal gut health (and overall health).
Plant-based proteins have a myriad of benefits, and I highly suggest that everyone start to include a few plant-based meals a week (ex. try doing “Meatless Mondays”), focusing on having BALANCED, nutritious meals with at least one source of protein at each meal.
I share 10 of my favorite plant-based sources of protein in this blog (and tips on how to incorporate them into your diet).
Read MorePlant Based (Vegan) Diet – Benefits, Potential Drawbacks and 6 Tips
Many people are curious about going 100% vegan and wonder if it’s for them, so this blog is primarily for you. I clarify many positives and negatives of a plant-based vegan diet, some options/alternatives, and tips to maximize the benefits of your diet.
What is a vegan diet and what are the huge benefits?
What are the drawbacks?
Can you get many of the benefits of a vegan diet without being 100% vegan?
I explore these topics plus share 6 TIPS on how to maximize benefits of your diet.
Read More8 Tips for a Healthy Pregnancy (including prenatal recommendations)
Pregnancy is such a unique and special time in a woman’s life, that really requires love and attention. We are creating life after all! Everything we DO, everything we EAT, and even what we THINK affects the health of our baby. So making natural, healthy choices everyday to maximize our health, our happiness, and that of our baby, is SO important.
So today I share 8 of my best tips for a healthy, happy pregnancy and baby.
Read MorePregnancy Diet: 12 foods for a healthy mom and healthy baby
To increase your chances of an amazing, healthy pregnancy, birth and baby, you want to focus on eating a real whole-foods diet as much as possible, avoiding processed junk foods, eating a variety of colors, and including these 12 pregnancy “superfoods” as much as possible (in addition to your prenatal vitamin and any other supplements/medicines that your doctor or midwife prescribed).
Check out my blog for 12 super foods you should be eating regularly as part of your Pregnancy Diet, for a healthy mom and baby.
Read MoreOne Type of Stress We're all Facing – and 8 tips to decrease it
Nowadays, we are all experiencing some degree of oxidative stress in our bodies, which is keeping us from attaining our health goals. It can negatively impact our fertility, our ability to reach our ideal weight, our ageing process…. and more.
So what causes oxidative stress, and how can we decrease it?
In this blog, I lay out the key contributors to oxidative stress and 8 tips to reduce it in your day to day life.
Read More