Mariana's BLOG page with her best health tips & recipes
Balance with Mariana's blog page, The Balance Journal, provides unique and useful tips on healthy living and holistic nutrition, delving into topics of digestive health, hormonal balance, weight loss, making healthier choices, improving body image and more!
Mariana also emphasizes eating healthier (yet delicious), more balanced, plant-based meals, and provides easy and delicious recipes.
If you haven’t tried golden milk yet, you’re missing out! It’s a creamy, hot, milky (yet dairy-free) drink that’s delicious and PACKED with nutrients. It’s like a “warm liquid sunshine in a cup.”
READ MORE for my super easy, delicious and nutritious recipe - which adds some superfoods to help boost digestion, balance hormones and relieve stress.
Read MoreI’m a big fan of hummus for many reasons including it’s:
creamy delicious taste
ability to pair well with many foods & versatile nature
amazing nutritional benefits - especially it’s GUT friendly properties (I’ll go through these below)
And today I wanted to share a new, easy and super healthy version of my homemade hummus that I tried this week and am loving - and is perfect for your next family Holiday dinner/event .
Read MoreIt amazes me how many people - even those that live a healthy lifestyle - still drink Gatorade (and similar electrolyte drinks) despite all the chemicals and sugar they contain. So it dawned on me that most people don’t realize the amount of sugar and chemicals in these drinks, and the fact that it may be doing your body more harm than good.
So what is a better alternative? Read more for an easy homemade “electrolyte water essence” recipe that will quench your thirst and prevent dehydration (which is cheaper, way healthier and just as effective).
Read MoreDid you know that antidepressants are some of the most prescribed medications in the world (and the most popular psychiatric medication)?
WHY IS THIS IMPORTANT? Because I am convinced that in many cases (that are not SO severe), there are many “natural” holistic tools that one can apply to feel better and avoid taking anti-depression meds - and these tools help treat the root cause, and come with no side effects!
Additionally, in the cases where medication is absolutely necessary, there are many lifestyle and diet factors that can support your depression treatment to make the results more effective (and hopefully help you become less reliant on the meds).
READ MORE FOR 5 NUTRITION TIPS TO HELP YOU BEAT THE BLUES AND SUPPORT YOUR MENTAL HEALTH.
IMPORTANT NOTE: I am not a doctor, and depression can certainly be a serious medical condition that requires medical attention. So if you suffer from depression, please call your doctor for a diagnosis and a treatment plan that works for you.
Read MoreWhen our gut bacteria is out-of-balance, when we have more “bad” bacteria than “good” bacteria (to put it simply), this can cause issues for our overall health and wellness.
Taking care of your GUT HEALTH can help improve the health of your skin, your mouth, your genitals, it helps improve the health of your immune system, nervous system and brain!
Make a few tweaks to your diet to crowd out the bad bacteria and encourage the growth of the beneficial bacteria. Below I list top 5 foods to avoid, 5 foods to minimize and 5 foods to enjoy.
*And if this works for you, I encourage you to keep up with these dietary changes as a longer term LIFESTYLE (at least to a 90% degree) to avoid gut issues from recurring.
Read MoreGreen 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 MoreThis 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 MoreOften times, the root cause behind many of our health issues (such as trouble falling asleep, energy dips, constipation, etc.) is linked to a nutrient deficiency in your diet. It can be that simple.
One common nutrient that is often lacking in our diet (that is keeping us from feeling 100%) is MAGNESIUM. Increasing our magnesium-rich foods is key, but often not enough.
That being said, there is a WIDE range of magnesium supplements, and taking the right one can be a huge help to your health.
READ MORE for a quick 101 on different magnesium supplements, to help you find what may be right for you.
Read MoreAre you eating healthy but still not feeling 100%? Maybe your digestion a bit off, or you’re still having trouble losing weight?
In order to feel and look your best, you need to ensure that you’re eating the right macronutrients (protein, fats, carbs, fiber, fluids) and micronutrients (vitamins, minerals, antioxidants) on a daily basis - to support your hormones and your gut, and to consistently help your body “detox”, reduce inflammation, and stay vibrant.
Most people are lacking in their daily intake of one key nutrient: FIBER. And primarily because of this, they’re having trouble staying slim and feeling their best.
Getting sufficient (quantity, quality and variety of) fiber is absolutely crucial for optimal health, and has proven to help with a myriad of health issues ranging from constipation to type 2 diabetes and cancer. So don’t for one second think that fiber is “overrated”!
Sadly, the average person is estimated to consume only 5-10g of fiber a day, when they’re likely needing closer to 25-50g per day to feel their best.
So, from where should we be getting our fiber and why?
Read MoreOne of the biggest challenges to healthy eating is finding THE TIME to cook, especially for all of us working long days. So one thing I preach is the principle of “cook once, eat twice.”
One of the easiest, healthy dinner recipes that is great for leftovers is a lentil and vegetable soup. Its nutritious, filling, and something that can be served for the whole family. Find some time in your Sunday to cook the soup (and you can multitask while it cooks!), and then you can have it once or twice more during the week, depending on how many you’re cooking for.
Lentils are filled with protein and fiber, which fill you up quickly, and have the added benefit of lowering cholesterol and balancing sugar levels. Lentils are also good sources of folate and magnesium, contributing to heart health. And lastly, as a relatively low calorie food, they are great for weight loss, especially when combined with vegetables!
So I’ll share with you a recipe that I make very often and highly suggest you try:
Read MoreBoth Paleo and Keto diets have major health benefits, and I highly recommend applying some of their core principles to your way of eating if you’re looking to clean up your diet.
READ MORE for the lists of what to eat and what not to eat on each diet, differences & similarities between Paleo and Keto, and maybe you'll give a shot to applying their principles to your current diet.
**Remember however that it’s often best to modify the diet to YOUR lifestyle, YOUR body, YOUR needs, and make it a long-term way of eating versus a short-term diet. Applying some degree of “Intuitive Eating” is crucial regardless of which diet you are following.
Read MoreDinner is one of the hardest meals for many of us. At the end of the day, we’re tired, we want something comforting, but are lazy to cook up something elaborate (and often we just don’t crave something too elaborate). And there is a reason for that. Your body usually craves a simple meal that is easy to digest, simple yet comforting and balanced.
Before bed, you want a meal that will help keep your blood sugar stable so that you sleep better and burn more fat and promote weight loss (if that’s a goal).
A dinner that is EASY-TO-DIGEST is also key to not disrupt your sleep. You need your body to rest while sleeping (and not be working overtime to digest your dinner).
You also want to look for foods that help promote restful sleep.
READ MORE to get my favorite super easy dinner recipe that promotes great sleep and is, of course, delicious and healthy.
Read MoreToday I wanted to share a bit about the principles of a MEDITERRANEAN, ANTI-INFLAMMATORY DIET, which I personally apply a lot in my personal life, and recommend as a general starting point with most of my health coaching clients.
The Mediterranean diet is all about eating fresh, whole foods and keeping your heart healthy with tons of fiber and healthy fats.
It focuses on eating a wide variety of local produce, particularly colorful fruits and veggies packed with antioxidants. So it’s essentially a high-antioxidant and anti-inflammatory diet.
The BEST part about it is that it’s pretty relaxed and balanced. It encourages eating all food groups, drinking your water, even occasional coffee, red wine and dark chocolate are totally OK. Then accompanying these foods with a lifestyle of plenty exercise, time with family and friends, time in nature, and of course, promotes ENJOYING YOUR FOOD. (Think of the Italians and Greeks!). Not too complicated.
Read MoreI recently shared with you why I’m a big believer of a NO-DIET plan and a balanced lifestyle. (If you haven’t checked out, READ HERE).
That being said, there are some dietary theories and lifestyles that I believe have good backing, lots of positive research showing their benefits, and are good for you to know more about. It doesn’t mean you have to follow their “rules” 100%, BUT their principles are extremely beneficial in achieving and maintaining a healthy, balanced diet and lifestyle that can help you reach (and sustain) your health goals.
I wanted to share a bit about the principles of AYURVEDA, which I personally apply a lot in my personal life and with my health coaching clients.
READ MORE to learn the basics of Ayurveda, and how you can use it to bring more balance in your life (and that includes reaching your ideal weight, improving your digestion, skin, destressing, and more!).
Read MoreAs a Health Coach, and as a former yo-yo dieter myself, I have learned the importance of avoiding the word diet, avoiding the labeling of foods, of needing to follow the latest trendy diet with obsession, of banning entire food groups that aren’t actually harming us, or worse, counting calories or measuring our food.
I constantly see people that feel they need to follow a strict diet for a period of time, every year, and it never works. They often lose a few pounds short-term, but when they get off the diet, the weight returns. It leads to a feeling of never being happy with themselves, and diet obsession.
READ MORE to learn what actually will help you find your ideal eating plan that will keep you at your healthy weight.
Read MoreI 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 MoreMany 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 MoreI 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 MoreDid you know that hanging out with friends is almost just as important to our health as eating our greens, drinking tons of water, sleeping our 8 hours, meditating and exercising? YUP there is tons of research, new and old, that links having a solid social network and frequent social interactions, to longevity, better brain health, and more. While being lonely can increase our propensity for poor health.
Read MoreApart from watching WHAT you eat, it’s just as important to monitor 1) the QUALITY of your food (are you getting organic where possible, avoiding excess pesticides, GMO ingredients, harmful ingredients, etc?) 2) how and when you’re eating, AND 3) 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.
Balance With Mariana is a holistic Health Coaching practice that works with individuals looking to lose weight, overcome their food addictions and improve their digestive issues, by teaching them new healthy lifestyle habits that help them reach their specific personal goals. Clients of Balance With Mariana develop not only a better relationship with food, but also an overall more balanced and happy life.
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