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 Make Bladder Support Easy

Have you ever noticed how little we pay attention to our health until something goes horribly wrong and we become forced to pay attention? The thing is, we are all guilty of this. To be fair, our bodies do so many different things on their own that we don’t have to mentally contribute to that we often forget we still have to support these functions. The healthier we are the longer our bodies are able to make due on their own. However, most of us completely miss the warning signs our bodies give off in an attempt to alert us to an impending problem. While we tend to forget the mass majority of our bodily functions such as breathing, digesting, and even immunity. One area we tend to forget most is elimination. It is also an area that we tend to let go of unaided the longest. Mostly, because we can’t live long if we can’t breathe. 

Bladder 101

Which can account for the increase in urinary and bowel issues. In fact, the list of common health issues with the bladder alone has grown substantially. While most of us think the list of bladder issues would consist of just UTIs, incontinence, and cancer. We are seeing even more issues such as urinary retention, interstitial cystitis, overactive bladder, and more. Most of us fail to realize how important it is to support our urinary system, especially our bladder. Did you know that a full bladder can create havoc on your attention span? This means individuals dealing with an overactive bladder and/or urinary retention can struggle with being able to focus on a task more than individuals who just have to use the restroom.

Elimination Made Easy

Our bodies’ ability to eliminate is just as, if not more so, important as our ability to eat and digest foods. When we consume foods our bodies remove components from the foods that they need to thrive. After which, there are always components that our bodies do not need to make their way through our bodies to be eliminated. If we fail to eliminate these unwanted components they will start to leech toxins into our bloodstream. As a result, we often become sick or develop diseases due to these unwanted elements. Due to the fact that toxins are an unavoidable part of our lives we all have toxins we need to eliminate from our bodies. This is why detoxing regularly is so beneficial for our health. 

Let It Flow

The urinary system is a great way for our bodies to continuously eliminate these toxins. This is why we need to do more to help support it. When it comes to supporting our urinary system there are a number of organs to focus on, but the main organ to focus on is the bladder. There are ten foods you can use to support your bladder health: pears, bananas, winter squash, potatoes, whole grains, lean proteins, nuts, egg whites, berries, and cruciferous vegetables. All of which are high in fiber. Fiber is an absolute must for pushing out toxins and supporting your overall health. 

Drink Up

Another huge way to support your urinary system is to stay hydrated! When it comes to hydration you need more than just water. While filtered water is great, it is often missing vitamins and minerals which are filtered out. When this happens it can make it difficult for our bodies to utilize. An easy workaround for this is to add a pinch of pink Himalayan sea salt and a pinch of baking soda. If you are looking for an additional way to support your urinary system try adding a little citrus to your hydrating water for an adrenal and kidney aid. 

Release Toxins With Ease

For additional ways to get things flowing, you will want to add movement into your daily routine. While gravity is great for helping things work their way through our bodies there are parts of our lymphatic system that needs help moving excess toxins out. In fact, the lymphatic system needs to have physical assistance to drain. You can do this by dry brushing, exercising, lymphatic massage, and even jumping up and down. By taking additional steps to help remove excess toxins from all areas of the body we are able to function at our best with little to no effort. One of the added benefits is that we are able to have a cushion if we have a moment where we eat something that does not help our health. 

Bladder Health Made Easy

If you are looking for even more ways to help improve your bladder health there are a variety of essential oils you can reach for. The top five essential oils for improving your urinary health are cypress, geranium, lemon grass, eucalyptus, and melaleuca. Cypress oil is a great option if you struggle with urinary retention. Melaleuca, lemon grass, and eucalyptus are great if you have to deal with UTIs. However, if you are someone who has frequent UTIs you will want to see your primary doctor. Geranium is a great oil for overall bladder health. No matter which essential oil you choose to go with you will want to dilute it with a carrier oil. Movement is also a must for improving your urinary health which is why the majority of essential oils help improve circulation and open up your nephron tubes. No matter what you choose to do eliminating toxins from your system is a must and can be easier than you may think.

Black Currant Cupcakes

Gluten-Free, Dairy-Free, Serves 12

  • 3 cups black currants
  • 1/3 cup vegan butter room temp
  • 3/4 cup coconut sugar
  • 1 cup Coconut flour
  • 1/2 cup almond flour
  • 3 large eggs
  • 1 tsp Baking powder


Preheat the oven to 350 degrees F. Pretreat a cupcake pan with your choice of non-stick option (I use parchment paper cups). Clean and dry the black currants. Into a large bowl cream together the butter and sugar until well combined. Add eggs in one at a time until well incorporated. Into another bowl combine the flours and baking powder. Mix well. Using a sifter slowly incorporate the dry ingredients into the wet. Once the batter is well combined pour it into the cupcake holders. Make sure to leave room for the currants. Top the batter with currants and bake for 30-40 minutes or until a toothpick comes out clean. Let cool in pan for 5-10 minutes prior to transferring onto a wire rack to cool completely. 

Greek Chicken Orzo with Tomatoes

Gluten-Free, Dairy-Free, Serves 6

  • 4 Tbsp Olive Oil
  • 1 pound Boneless, skinless chicken, cubbed
  • 1/2 cup fresh oregano chopped
  • 2 tsp Paprika
  • 4 cloves garlic minced
  • 2 Tbsp Balsamic vinegar
  • 1 bell pepper sliced
  • 2 cups orzo pasta
  • 1 cup olives pitted
  • salt and pepper to taste
  • 1 cup vegan feta cheese
  • Tomatoes:
  • 2 cups heirloom tomatoes chopped
  • 1/3 cup olive oil
  • 3 cloves garlic minced
  • 1/3 cup fresh basil chopped


Using a large skillet toss together with olive oil, chicken, oregano, paprika, salt, and pepper. Over medium-high heat cook until the chicken is browned and cooked through. Stir in the balsamic and garlic. Cook for an additional minute and remove from the skillet. Into the now-empty skillet, add the bell peppers and cook for 2-3 minutes. Once soft, add in orzo and 2 1/2 cups of water. Season with salt and pepper. Cook until almost all the water is absorbed, about 10 minutes. Transfer the chicken and olives into the orzo. 

Once the chicken is warmed through, about 3 minutes. Meanwhile, toss all the ingredients for the tomatoes together into a bowl. Season with salt and pepper. To serve, spoon the tomatoes over the chicken and gently toss. Top with feta and more fresh herbs.

Jalapeno Stuffed Chicken

Gluten-Free, Dairy-Free, Serves 4

  • 1 egg beaten
  • 1/4 cup gluten-free flour
  • 3 ounces vegan cream cheese
  • 1 cup vegan shredded cheddar cheese
  • 1/2 cup vegan shredded pepper jack cheese
  • 3 jalapenos seeded and minced
  • 1 clove garlic minced
  • 2 Tbsp vegan butter
  • 4 boneless skinless chicken breasts
  • 2 Tbsp Olive Oil


  • 2 Tbsp Olive Oil
  • 4 ears corn kernels removed from the cob
  • 1/4 cup green onions chopped
  • 1/2 tsp chili powder
  • 2 Tbsp vegan mayo
  • 3/4 cup vegan feta cheese
  • 1/2 cup cilantro chopped
  • juice and zest of 1 lime
  • 1 Tbsp tajin


Place the egg into one bowl and flour into another bowl for dredging (shallow bowls are best). Prepare the filling by combining cream cheese, cheeses, jalapeno, garlic, and salt. Make sure to season the flour mixture as well. Cut the chicken through the middle horizontally without cutting all the way through. Open the chicken and fill with 1-2 tablespoons of the filling. Close the chicken, dredge both sides of the chicken into the egg, and then the flour mixture. 

Into a large skillet heat the oil, corn, chives, and seasonings. Cook until the corn has softened. Remove the corn from the heat and combine with the remaining ingredients in a bowl then set aside. Cook the chicken in the same skillet with oil and butter. Brown the chicken for 3-4 minutes on each side or until golden brown on all sides. Remove from heat, and sprinkle the remaining cheese and jalapenos over the chicken. Place under the broil for 1-2 minutes or until the cheeses have melted. Serve the chicken with corn, cilantro, and lime juice on top. 

Mocha Custard

Gluten-free, Dairy-free, Serves 6

  • 3 egg yolks
  • 1/2 cup date syrup
  • 3 1/2 cups Coconut Cream
  • 1/4 cup espresso
  • 1 Tbsp pure vanilla
  • 10 oz dark chocolate chopped
  • 4 cups Coconut Whipped Cream
  • pinch sea salt


In a large pot, whisk together yolks and syrup. Add in coconut cream and salt. Bring to a boil over medium-high heat. Stirring continuously until the mixture thickens and coats the back of a spoon (about 5-8 minutes). Stir in coffee and vanilla. Remove 3/4 cup of the vanilla custard and set it aside. Add the chocolate to the remaining custard and stir until smooth. Divide the custard among six glasses and freeze for 1 hour. Pour vanilla custard over top and freeze for an additional 2 hours. Let sit at room temp for 10 minutes and top with whipped cream to serve.

Get Started Today

Keeping your body free of toxins and free radicals is necessary to maintain a healthy life and a healthy mind. There are tons of foods you can add 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!

Dee Summer

 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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