Map Out Your Route!

Your journey to a happier and healthier life starts here. Get ready to learn all the different holistic and all natural solutions you already have available to you. Getting healthy shouldn’t be a struggle and your health journey is just as unique as you are. The more you know the better equipped you will be to tackle anything life may throw at you. Remember, you don’t have to do this alone. I am always more than happy to help when and where I can. Are you ready to set sail on your journey to better health? 

How To Add Some Pep To Your Step Naturally!

With everything that is going right now it is easy to feel like life is draining your batteries. From the frequent changes in our daily routine to even making the new transition to homeschooling our kids while working from home we are all feeling the drain. Often as caregivers (parents, first responders, and healers a like) it can be easy to push your own needs to the back burner. Believe me, I have a nasty habit of it myself. One of the biggest issues that pops up when we do this is that when our health finally caves in we are no longer of help to anyone else.

Your Health Comes First!

First things first, I want to tell you a little bit about me, to illustrate just how easy it can be to get caught up in the motion of our daily lives. As anyone in health and wellness can tell you, there has never been a greater need and demand for our services. Just like most people who enter the healing domain, I just want to help when and where I can. Unfortunately, like most I often forget that there needs to be a balance between helping others and meeting your own health needs. As a doctor I am used to putting the needs of others before myself. When the pandemic hit, I wanted to make sure I was able to provide even more. But there are only so many hours in a day, and it is easy to get caught up in helping others.

Crippling Guilt

I don’t know about you, but for me it can feel selfish to want to take time for myself. What helped me overcome my guilt trip was having a friend tell me I was no good to anyone if I was too sick to help. Looking back it all makes perfect sense to me now. When I stop to think about the first thing I noticed that indicated something was about to happen, it was chronic fatigue. At first it is just one or two rough nights, but then that turns into more. It can feel like you could sleep forever and never feel rested. Have you ever laid out in the sun for too long and felt like everything had been sucked right out of you? Imagine feeling like that everyday!

Attention Seekers

When we find ourselves in a situation where we are not providing our bodies with the time or supplies they need to heal and protect themselves, our energy is the first thing to go. I want you to take a moment and think about it from a different perspective. If you are in a restaurant and you are ready to order you put your menu down and wait. This will hopefully draw your servers attention to you and you can get your needs met. But what happens if that doesn’t work? You go to a new level to help draw attention, perhaps you tell someone else who is working that you are ready to order (the same way your body triggers symptoms to a different part of your body). What if that doesn’t work, where do you go from there?

5 Supplements To Help You Recharge

Unlike us, our bodies cannot simply leave and go to another restaurant. They have to get their needs met here and so they will continue to do their best to draw more and more attention to themselves until those needs are met. Now, there are some things that we can do to help give ourselves an extra boost. This typically includes building materials that your body uses often. You can think of it like chips or bread that is served while you look over the menu. The following is a list of vitamins and minerals that help boost your energy while improving your immunity:

  • Vitamin B12
  • Folate
  • Magnesium
  • Biotin
  • Iron

Energy Drainers

There are a lot of different things that can cause your energy levels to drop. Some of the more common issues are: anemia, sleep deprivation, excess stress, poor gut health, immunity issues, and more. Due to the fact that anemia is one of the leading causes for energy depletion it stands to reason that several of these vitamins and minerals help alleviate anemia. Such as: Folate, Vitamin B12, and Iron. There are different types of anemia and the best way to treat them is by having your blood checked with your doctor. With all these different vitamins and minerals it can feel overwhelming, which is why we are going to break everything down.

Vitamin B12

When you are deficient in vitamin B12 it can make you feel constantly tired, muscle and joint pain, hair thinning, blood disorders, infertility, mental issues (such as brain fog or dementia), and chronic pain. Before you throw in the towel it is important to remember it can be extremely easy to restore this deficiency. Some of the different ways you can do just that is by taking a supplement or eating foods that are high in vitamin B12. Such as: clams, organ meet, oysters, fish, cheese, milk, nutritional yeast, and eggs. Once you start to balance out this deficiency you can look forward to: increased energy, improved memory, boosts mood, aids in heart health, supports digestion, maintains a healthy pregnancy, and helps produce red blood cells.


Some vitamins are less known than others. Folate (vitamin B9) is one of those vitamins, however, so many people suffer from a deficiency. A deficiency can present in the following ways: weakness, fatigue, pale skin, headaches, irritability, premature hair graying, stunted growth, shortness of breath, heart issues, weight loss, nausea, and difficulty concentrating. Luckily there are ways to restore this mineral. A supplement is one of the easiest ways but there are tons of foods you can try too. Some food sources include: spinach, berries, cruciferous vegetables, citrus fruits, lentils, beans, nuts, and avocados. When restored you can look forward to: a healthier hair, heart, pregnancy, digestion, reduced depression and anemia.


Our bodies need more than just vitamins. Minerals play a critical role in our overall health. Magnesium is one of those important minerals that we need to maintain in our bodies. When we are deficient in Magnesium it can result in the following symptoms: anxiety, depression, muscle weakness, fatigue, eye twitches, insomnia, anorexia, poor memory, confusion, anger, and rapid pulse. Again, there are ways you can replenish this imbalance with supplements or foods. Some foods to try include: pumpkin seeds, almonds, cashews, spinach, quinoa, beans, peanuts, dark chocolate, avocados, and oatmeal. Once everything has been balanced out you can expect less pain, reduced headaches, improved mood, PMS relief, and lowered blood pressure.


Also known as vitamin B7, Biotin is part of the complex B vitamins that play an essential role in our health. Deficiency in Biotin can lead to hair loss, dry and brittle nails, dull skin, and more. Some of the best ways to increase your Biotin levels are with supplements or foods. Foods you can incorporate are: berries, nuts, meat, citrus foods, and dark leafy greens. What you can look forward to are: strong healthy hair, nails, glowing skin, assistance in weight loss, lower cholesterol, and an energy boost. With so much going on in our lives it can be hard to get everything our bodies need through food alone. I know for me it was difficult to get everything into my daily routine given my constant running around. That is why for me finding the right supplement routine was one of the best things I ever did for my health.

You Are Limited Edition Act Like It!

Now, I am by no means saying that this will be the solution for everyone. One of the best things about this world is that we are all different and as such we should all need different things. I do know that the majority of us are not getting the nutrients that our bodies need through nutrition alone. That is why so many people benefit from taking supplements. When you are choosing a supplement you want to gravitate towards one that contains all of the vitamins and minerals that have been mentioned in this article. Of course there are additional vitamins and minerals that are beneficial to your overall health and wellness. Because I want to help you live your life to the best of your ability I will be providing you with additional articles.

Roasted Beet Brussel Sprout Salad

Gluten Free Vegan Serves 6

  • 4 Medium Beets Cleaned and quartered
  • 1 Avocado Cubed 
  • ⅓ Cup Pecans
  • 6 Cups Spinach 
  • 2 Cups Brussel Sprouts Cleaned and halved
  • 2 Ounces Vegan Shredded Parmesan
  • ½ Cup Extra-Virgin Olive Oil
  • ¼ Cup Balsamic Vinegar
  • ½ Cup Frozen Orange Juice Concentrate
  • 3 Tbsp Maple Syrup
  • 2 Tbsp Olive Oil (For roasting)
  • Salt & Pepper to taste


Preheat the oven to 400 degrees. Toss beets and sprouts in 2 Tbsp oil, salt and pepper. Place onto a baking sheet treated with non-stick preventative. Roast for 25-30 minutes or until tender. In a skillet toast pecans on medium-low heat. Once nuts have begun to warm add in syrup, stirring to make sure they are all evenly coated and set aside to cool. In a small bowl whisk together juice, vinegar, and oil to make dressing. To assemble, place 1 cup spinach onto each plate, add in roasted vegetables, candied nuts, avocado, a small amount of parmesan cheese, and top with dressing.

Need A Hand?

A happy and healthy life is closer than you may think. Our health is something that we all have to deal with daily, and when we don’t feel our best, it shows. If you are tired of just making it through your day then you NEED to start investing in your health today! You are not alone on this journey. If you ever need any help I am always here to do just that. Even if it is something as small as just acting as a sounding board. Do you have any questions or concerns I can help you with? Feel free to contact me directly at [email protected] or you can even book a one-on-one call with me. Be sure to subscribe to gain access to tons of free goodies and check back daily for more great recipes and information!

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