Healthy Fats 101: The bad, the good, and the best

Fat is necessary for your health, and a great long-lasting FUEL. (Of course, how much you need varies person by person).

Healthy fats can help with weight loss, reduce the risk of heart disease and decrease inflammation (as long as you’re eating the right ones!). They’re also necessary for absorption of many nutrients (you’ve probably heard of fat-soluble vitamins which means we need fat in our meals to absorb these vitamins), and they’re essential for your brain, balanced hormones, healthy skin/hair, reducing stress, and so much more.

If you eat more healthy fats - and cut out unhealthy carbs - you can burn more fat, have less cravings, boost your brain, age better and have less inflammation!

But like most everything, there are good options, bad options, and amazing options. READ MORE to learn which healthy fats I recommend and why.

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A Happy and Healthy Thanksgiving: 5 healthy tips for a guilt-free holiday + Pumpkin Pie recipe

Thanksgiving is about GIVING THANKS; a time to be with loved ones and celebrate all the awesome things in life. AND it's about delicious comforting food. Who doesn't love Thanksgiving food, pumpkins (or ayote), wine, and family time?

Problem is, many of us health-conscious people simultaneously dread the aftermath of waking up bloated and feeling heavy the next day, and possibly even gaining weight in just one weekend.

Luckily I've discovered that doesn't need to be the case. IT IS TOTALLY POSSIBLE TO ENJOY A HEALTHY THANKSGIVING, while staying guilt-free. Of course indulging a bit (because indulging is OK once in a while), but if you balance it out with some healthier (and even more delicious) recipes, and a few more tips (that I share with you today and in other past blogs), you can fully enjoy the holiday without any negative consequences.

HERE ARE 5 TIPS THAT I PERSONALLY PRACTICE, then check out my blogs for more tips and recipes for a Healthy Thanksgiving

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Coconut Yogurt Chia Pudding Parfait with Papaya Jam

The combo of gut-friendly probiotics and healthy fats from the Coconut Yogurt, together with the omega-3’s, protein, fiber, iron and magnesium from Chia Seeds, makes this Papaya Coconut Chia Pudding an extremely nutrient-dense, easy-to-digest, metabolism-boosting and filling breakfast. This will keep you full more than any cereal, breakfast bar, oatmeal and more than most smoothies!

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5 Diet and Health Myths - Debunked

All of us read stuff on the internet, and hear things from friends and family that convince us that this food is bad for our health, or that food makes us gain weight.

We end up listening more to outside noise instead of listening to our own bodies. Not only that, we often go to extremes.

For example, we hear everywhere that carbs make us gain weight, so then we go cut out all carbs and next thing we know, we’re faced with constipation and a horrible hormonal imbalance.

So before you go to extremes, check out these common mistakes that many of us are making nowadays.

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Balance with Mariana's CLEAN EATING Shopping List

Healthy eating starts with stocking your kitchen and pantry with the right foods.

Today I’m sharing my CLEAN EATING Grocery List with 90 of the foods that I buy; foods that will put you on the path toward a healthier, happier, more balanced and confident self.

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Your Shopping Guide To A Healthier Life

The importance of the QUALITY of your food is truly underestimated by most people. Your life will change once you begin to really understand and appreciate what you're putting into your mouth. Remember, it's your body, and it's your job to take care of it! Stop feeding it junk, start feeding it real, high-quality foods, and you'll see a shift in your body, skin, hair, your energy, mood and sex life!

So what does that mean?

READ MORE to learn my TOP TIPS for choosing better foods and accomplishing a healthier supermarket shopping trip; an incredibly important step in your health journey.

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I'm a Health Coach. Here is What I Eat in a Day.

As a certified holistic Health Coach (and barre teacher), I practice what I preach; I live a healthy lifestyle and get my daily fill of greens.

Making smarter, healthier food choices is tough at first, but it gets easier with practice and consistency, and I strongly believe that everyone can change the way they eat to feel better inside and out.

I still sometimes struggle with balancing my long days of work, social life, and making time to cook, not to mention that my sweet tooth keeps me from having a perfectly healthy diet.

But I strongly believe in finding a good BALANCE that works for you, while always prioritizing your health and making sure you’re getting the highest quality ingredients on your plate possible.

I’ll take you through my typical day of meals.

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GREEN SUPERFOODS 101: BENEFITS & TIPS

You’ve probably heard of some of these green superfoods like Moringa and Spirulina and maybe seen them in your local health store. But with so many “superfoods” these days, it can get confusing. What are the different kinds? What are their benefits? What are the differences / which do you need? How/when should you take them?

Today I’ll go through the differences/benefits of these TOP 5 GREEN SUPERFOODS (and some additional tips):

  1. Moringa

  2. Chlorella

  3. Spirulina

  4. Wheatgrass

  5. Barley grass

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An Easy, Probiotic Mask for Clear, Hydrated, Glowing Skin

Natural DIY face masks are a great "facial" option that can work wonders on your face in just minutes, and are especially helpful when you can't make it every month to your facialist. Plus, you can do them while multitasking!

Today I wanted to share one of my favorite face masks – great for all skin types - that will help you keep a healthy skin microbiome and restore a healthy glow in your skin. I've been doing it a lot recently and am always AMAZED by the instant boost I see in my skin.

This mask is soothing, refreshing and cooling (hello yogurt!), moisturizing, helps balance your pH, remove dead cells, brightens your overall complexion, and fights off any blemishes, leaving your skin feeling baby soft and CLEAN.

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Did you know…? Benefits of COCONUT YOGURT (+ bonus recipe!)

Focusing on gut health can help prevent (even help eliminate) many diseases at their root, and is part of the foundation for a sustainable, healthy lifestyle. To support your gut, it’s key to add PROBIOTICS to our diet, via fermented foods and/or supplements.

One easy and delicious way to get your probiotics is with yogurt, BUT most traditional store-bought yogurts are highly processed, filled with sugar, and your common dairy-milk version can be irritating to the gut for many people, therefore canceling out the positive effects of the probiotics!

So instead, I suggest trying dairy-free (unsweetened) Coconut Yogurt!

Read more to learn BENEFITS of Coconut Yogurt, easy ways to use it, and a delicious recipe that you’ll LOVE!

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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.

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Healthy Recipes for Your Summer Picnic

If you’re trying to stay healthy this summer (maybe you’ve even committed to doing a detox, or are trying to do a low-carb eating plan like Keto or Paleo, or just cut back on gluten and refined sugar), then making your own compliant dishes is the easiest way to enjoy eating with friends while having food you can eat!

Plus, it’s a great opportunity to have fun in the kitchen, and impress your friends!

So I’ve put together some of my favorite “summer picnic” recipes, which are mostly detox-friendly, or adaptable, and free of processed sugar, gluten, grains and dairy. At the same time, they are crowd pleasers!

  • Chicken Zucchini Burgers

  • Kale & Avocado Pancakes

  • Simple Holiday Salad (great for ALL holidays and large meals!)

  • Roasted Cauliflower and Chickpea Salad

  • Sweet Potato Tater-Tots

  • Two-minute Guacamole

  • Crispy Roasted Chickpeas

  • Sweet Potato Chocolate Chip Brownies

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I 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!

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The Healthiest Chocolate Cupcakes - a delicious & easy recipe for you and the kids

Are you interested in trying a healthy yet delicious sweet treat for you and your kids that 1) isn’t filled with sugar and 2) actually contains healthy ingredients that supports your ( and your kids') overall health?

Check out my awesome, yummy and easy cupcake recipe that will satisfy your sweet tooth yet keep you healthy!

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Why 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!

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A Digestive-Friendly Hormone Balancing, Energy Boosting Smoothie (+ Ayurvedic Smoothie Tips)

Today I’m sharing my DELICIOUS, hormone-balancing, digestive-friendly, energy-boosting smoothie - which takes into consideration Ayurvedic wisdom to make it extra healthy, balancing, warming and easy-to-digest. This smoothie is filled with superfoods, and is vegan, paleo-friendly, gluten free, dairy free, grain-free, contains no added sugars, is filled with fiber and plant-based protein, and is super yummy and easy to make.

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Did you know? ... Harms of PLASTIC and how to cut back

In honor of Earth Day, I wanted to write about something I consider super important - something that I try every day to implement in my life, and a topic that many people still have limited knowledge about: the danger of excess PLASTIC.

Read more to learn what you need to know about the dangers of plastic, and 10 easy, actionable steps you can start implementing now to cut back on plastic in your life.

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12 Holistic Tips for Healing Anemia

Its crazy how many women suffer from Anemia, and how unaware most people are of what their particular cause is, and what natural tools they can apply to bring their body back into balance – beyond taking iron supplements (which is just a “band-aid” that might not address the root cause and often has side effects).

While my number one recommendation would be to eat more iron-rich foods, there are many other influencing factors to consider. There are many things that may be inhibiting your ability to absorb iron and other nutrients you need to sustain healthy iron-levels and red blood cell count/flow. 

Read more to better understand all the likely causes of your anemia (and/or iron-deficiency and/or low hemoglobin) and 12 Holistic Remedies you can begin to apply now. 

 

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Recovering from Post-Vacation Blues: 6 Tips For Getting Back on Track

Are you just back from (or maybe still on) your Spring Break / Holy Week vacation, and feeling a bit anxious about returning to your routine?

It’s totally normal to feel a bit anxious. I personally felt it this time more than ever. So on my plane ride back to Managua, I took out my iPad and jotted down what tools I could use to help me bounce back into the routine, and what tips I could share with you if you’re also struggling with these post-vacation blues.

Here are 6 tips to apply NOW, right after your vacation, to make the most of this new quarter and get back into your healthy productive routine:

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Own Your Inner Goddess: 14 Simple Tips

The more CONNECTED you are to your gut and to your womb, the easier it is to take the (right) decisions for yourself, including what you should eat and when, what type of exercise is best for you, when you should rest, etc. The less you’ll need to rely on confusing outside noise and the easier you can reach THE BEST VERSION OF YOU, your ultimate healthy state, without overthinking it.

Here are 13 tips to help you reconnect and cultivate your feminine power (all on my current to-do list):

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