I’m back!

Maybe you wondered where I have been for so long. It was this time last year that www.marissanieves.com went in for a small makeover, ended up having some serious therapy and never came out!

So many months, so many changes and we are finally back up and running with greater force than ever before!

If you’ve been following my blog for a while, you know that it is my purpose to enhance others lives through health. It is what I was put on this planet to do and I am so grateful for your support and patience while we were making all systems better and able to reach more of our fit friends just like you!!

Because I wanted to give you something special as a WELCOME BACK GIFT and many of you have been asking what I eat to stay happy, I am gifting you a Good Mood Menu.

Yes, it’s true that in my first few weeks of birth I was laughing instead of crying, however I reeeeeally need to mention that food has played a large role in keeping me in that happiness center through my years on this planet.

Try these foods to boost your mood throughout your day!

Good Mood Menu

The first is my first ever menu for happiness and it is my hope that there will be many more of these to come.

I have put together 6 meals that I eat at least 3 times per week to keep me feeling healthy and happy! As you know, I do not currently eat meat but I have put some preferences for those of you who do. I am not here to judge you or label you. I am here to guide you, support you, educate and encourage you to take your own health into your own hands.


A smoothie consisting of my home-made protein powder (mixed nuts such as brazil nuts, seeds such as pepitas and grains like rolled quinoa or oats), fruits ie. raspberries, blueberries and bananas. I know food combining says no. A good mix of these food types will create a complete protein and a low glycemic effect on the body to give you steady energy throughout your morning.

Blue-Green Goddess Smoothie

2-3 leaves of kale

Handful of baby spinach

1-2 cups frozen blueberries

2 frozen bananas

2 cups filtered water

4 tbsp mixed nuts, grains and seeds (pepitas, brazil nuts, chia seeds, quinoa)

Blend nuts, seeds and grains into powder, then add fruit, water and blend.

Mid-morning snack

A piece of fruit such as skin glowing kiwi fruit, liver cleansing orange or fat burning grapefruit with cinnamon.


Delicious nourishing salad with hemp seeds, hormone balancing mushrooms, spinach, roasted beets, chopped tomato and basil with yellow lemon and thyme dressing or raw zucchini lasagne. If you are a meat eater, add organic, free range (yes both!) chicken to increase protein. This will increase alertness and energy while the carbohydrates stimulate the production of the feel good chemical serotonin.

Afternoon snack

A handful of sunflower seeds and brazil nuts. The omega 3 fatty acids and selenium will help to pick you up and lift your mood. If you are a one of those people that resorts to an afternoon coffee, this one is for you!


If you are a meat eater, opt for lean organic turkey breast to increase serotonin levels with lightly grilled asparagus, broccoli and beetroot with blanched baby spinach and kale. The folic acid in these vegetables will help to increase mood. In fact, many people suffering from depression are found to intake very low levels of folic acid.


While I don’t recommend eating after dark, a small dinner, followed by a little snack could be a great way to go for head stressors. Cherries contain L-tryptophan which helps the body produce melotonin, a hormone that is directly involved in sleep-wake cycle regulation.

This is my favourite sorbet recipe that I make with my Hurom Juicer.

Cherry Sorbet

4 cups pitted frozen sweet cherries

2 tbsp fresh lemon juice

1/4 tsp of vanilla essence (alcohol free)

Add cherries to juicer until smooth, pulpy sorbet is released.

Mix in vanilla essence and lemon juice by hand.

Serve immediately or freeze and take out 5 minutes prior to serving.

Enjoy eating your way to happiness!

Always nourish your body and soul,