10 Tricks for Prepping a Healthy Kitchen

Improving your health and losing weight is not just about what you eat and how much you eat; it’s also about how/when you eat, and the environment in which you live.

And having a healthy, well-prepped kitchen can make a world of a difference!

So today i’m sharing with you some of my best tips to help you out - so you can better reach (and sustain) your health/weight/wellness goals. Start with one or two, and gradually work your way to implementing all of them. You’ll see immediately the difference it makes…

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One 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?

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Your New Favorite Anti-Inflammatory Superfood Drink

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.

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Healthy Holiday Hummus

I’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 .

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Healthy GATORADE replacement: A "water essence" recipe for you and the kids

It 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).

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Food as Medicine: Fighting depression with Holistic Nutrition

Did 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.

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In Need of Gut Healing? 5 Foods to Avoid, 5 to Minimize & 5 to Enjoy

When 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!

What can you do to start?

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.

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The 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!

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The 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?

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Magnesium Supplements: What You Need to Know

Often 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.

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One Lacking "Nutrient" That's Keeping You From Your 100%

Are 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?

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A Wholesome Recipe For Anyone - Lentil Vegetable Soup

One 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:

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Paleo & Keto 101

Both 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.

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Easy, Delicious Dinner for a Perfect Sleep

Dinner 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.

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Mediterranean Diet: Key Takeaways for Your Healthiest Self

Today 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.

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Ayurveda 101: Bringing Your Body Into Balance

I 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!). 

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The “NO DIET PLAN” for a Healthier You

As 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.

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The 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!).

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February 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.

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10 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!

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