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 do Shadow Work With Ease

If you could go back in time and teach your younger self one thing, what would it be and why? I have had this question asked so many times over the years, and to be fair, it is a great question. It is basically another way of asking what the best thing you have ever learned is. Here’s the thing, if I am honest, up until a few years ago, my answer was always just some sort of filler. You know, the kind of answer where you say the first thing that comes to mind. That was until I started to do my shadow work.

Take A look Within

For those who don’t know what shadow work is, you can think of it as a spiritual deep cleaning. You basically go through your personality and pull out all the traits, habits, beliefs, and systems that no longer serve you. To do this you pretty much think about everything that someone else says or does that upsets you. Here’s where things get really interesting. You take those triggers and use them as guidelines to identify the needs that are not being fulfilled in your life. I know; it was mind-blowing for me too. Once you identify where you need to focus then the hard work starts in breaking old habits, beliefs, and systems.

Find Out What’s Holding You Back

In doing this work I realized just how much I had been neglecting myself and my own basic needs. It has been my experience that as a caregiver it is easy to lose yourself in the service of others. When this happens you are more likely to resent the very people you sought out to help. The more you forget or push your needs to the back, the worse things get. In fact, it doesn’t take long before you find yourself dealing with several health issues.

What’s Really Going On?

If there is one thing I hate, it is the do as I say, not as I do the way of teaching. Unfortunately, without even noticing it, I had been doing just that. To mend my ways and practice what I preach, I dove headfirst into the nutritional aspect of my approach. This was the easiest step because I was already doing the majority of it. Next was the physical, knowing that again I was pretty good about this portion as well; it seemed effortless. Then I shifted gears, maybe a little too confidently, to the emotional aspect, which hit me like a Mack truck!

Things I Wish I Knew Sooner

I had no idea that I had been shoving my needs to the bottom of the pile to such a degree that they were starting to have physical manifestations. That’s right! If you put off dealing with your emotions long enough, they will find a way to force you to deal with them. Often this ends up being in the form of an illness. This was NEVER taught to me in med school! It wasn’t until I had to take it on one-on-one in my own health that I learned just how big a role it plays. For the record, this was what pushed me into natural medicine.

Be Kind To Yourself

Too often we overlook the emotional aspect of our lives when it comes to our health. This is unfortunate given that it is the portion that gets hit the hardest and most often in today’s society. One of the most profound things I have ever been told is “Be careful how you speak to yourself. You are sowing the seeds of what will grow down the line.”

Be The Example

While this phrase may seem simple enough you would be surprised by how often we all talk down to ourselves. A good rule of thumb that has been helping me is to talk to yourself the way you would your best friend. At the end of the day, you spend time with yourself more than anyone else in the world; and if you can’t love yourself how can you expect to love anyone else?

Because I know firsthand just how powerful it can be for your overall health to spend a little more time focusing on yourself I am going to break down some of the best ways to love yourself a little more each day. Here’s the best part, I am literally prescribing that you do more things that you love and spend more time relaxing! Who wouldn’t want that?

Self-Care 101:

Take back your mornings! Spend at least 15-30 minutes in the morning to rest and recharge your batteries. This will look different for everyone. For me I meditate for 30 minutes, journal for 5, stretch for 5, then walk for 30-60 minutes depending on the day. If you are just starting out and struggling to find the time do 5 minutes first thing when you wake up.

Schedule in BREAKS! 

Are you ready to change your life? Go to your schedule and the first thing I want you to do is schedule in your breaks. That can be as many or as few as you like for varying timeframes. Personally, I work best with 5-minute breaks every hour. During which I will do a quick exercise, meditation, journal, listen to music, play with the dogs, whatever floats your boat.

Have a cut-off time and stick to it! I know how tempting it is to pull an overnighter or two. However, you are actually reducing your body’s ability to be productive. That means you can actually get more done when you take a nap and come back!

Nutrition Matters! 

Being a doctor I have seen firsthand just how powerful food can be in restoring and improving someone’s health. Just remember what you put into your body will directly determine what you can get out of it. So, put good in and you will get good out! I know for a lot of you prioritizing your needs over the people you love goes against everything you know. But at the end of the day you have nothing to give to others if you don’t first invest in yourself. You deserve to live a life that is happy, healthy, and full of success. If you ever need any help doing just that I am always here to help!

No Time Like The Present

Keeping your body free of toxins and free radicals is necessary to maintain a healthy life and a healthy mind. Add any of these foods to your regular diet to help your body with its critical detoxifying processes. If you are looking for a safe and all-natural way to detox your body at home be sure to check out my Balancing Abundance Program. Because detoxing is so important and realistically everyone should be doing it on at least a seasonal basis I have taken the time to put together a program to help you do just that. Here’s the thing, I know working with me one-on-one can seem difficult to get into (due to limited space) and I wanted to be able to give everyone an additional solution that has no limits. You deserve to be happy, healthy, and successful at everything you do so here are some recipes to help set you up for success!

Fig Cider

Gluten-Free Vegan Serves 1

  • 1 Tbsp Fig Preserves
  • 1/4 cup Apple Cider
  • 1 tsp Orange Zest
  • 2 Tbsp Orange Juice
  • 1 tsp Balsamic Vinegar
  • Coconut Bia Water to top with
  • Sliced Fig to top


In a cocktail shaker, combine all ingredients except for toppings. Shake to combine and pour over ice. Top off with Bia water and fig. For an adult, take add whiskey or bourbon 2 ounces per serving.

Cauliflower Bolognese

Gluten-Free Vegan Serves 6

  • 12 oz Portobello mushrooms minced
  • 1 head of cauliflower (2 1/4 lb) riced
  • 1/2 cup Olive oil (2 Tbsp extra to drizzle)
  • 4 Tbsp vegan butter
  • 1 large white onion minced
  • 6 garlic cloves minced
  • 1/2 tsp crushed red pepper flakes
  • 1 Tbsp rosemary finely chopped
  • 1/3 cup double-concentrated tomato paste
  • 1 lb noodle of choice (I used zoodles)
  • 2 oz vegan grated parmesan
  • 3 tsp parsley finely chopped
  • 1/2 lemon


Heat 1/4 cup oil and 2 Tbsp butter in a large heavy pot over medium-high heat. Add mushrooms and cook for 4-6 minutes stirring occasionally. Next, add the onions and 2 Tbsp oil to the pot and cook an additional 6-8 minutes. Add garlic, chile, rosemary and cook another 3 minutes. Next, add the pasta and cook for 2 more minutes. Lastly, add the cauliflower and cook an additional 6-8 minutes stirring throughout the entire process to prevent it from sticking. Once bolognese is done cook pasta with remaining ingredients and top pasta with bolognese. 

Caramel Apple Baked French Toast

Gluten-Free, Vegan Serves 12

  • 1 loaf Gluten-Free Vegan Bread
  • 8 oz package vegan cream cheese
  • 2 cups apples diced
  • 6 Tbsp vegan butter
  • 1 cup Cashew Yogurt Vanilla
  • 2 1/2 cup whole fat coconut milk
  • 1 cup Apple Sauce
  • 1/4 cup maple syrup
  • 2 tsp ground cinnamon
  • 1/2 cup chopped pecans

Caramel sauce

  • 1 cup Coconut Cream
  • 3/4 cup Brown Sugar
  • 1 Tbsp Corn Starch


Coat a 9×13 inch baking dish with a non-stick option of choice. Cube the bread into 1/2 inch size. Place bread cubes at the bottom of the dish and spoon cream cheese evenly over the bread. Place diced apples over the bread and cheese. This is a great time to add nuts or raisins if you would like. In a large bowl combine yogurt, milk, applesauce, butter, and maple until completely combined. Pour liquid over bread mixture and cover. Refrigerate for at least 2 hours (I do overnight). Preheat the oven to 325 degrees F and bake for 45 minutes. To prep, caramel combines all ingredients into a saucepan and cook until desired texture is reached. Make sure you stir often and are close by it will boil over if left alone! Let cool for 10 minutes prior to serving. When ready to serve top with caramel sauce.

 Need A Hand?

A happy and healthy life is closer than you may think. We all have to deal with our health daily, and when we don’t feel our best, it shows. If you are tired of just making it through your day, 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 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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