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 Stress Less on Your Way to Success

Here is the thing, we all deal with stress in our daily lives. But have you ever noticed that some of the most successful people seem almost stress-free? Often it can be a sore issue for those of us struggling to manage and deal with our never-ending stress loads. What if I told you that the key to success was how you personally dealt with stress on a daily basis? I am sure there are those of you out there that are more than skeptical which is why I am going to challenge you. In this blog, I am going to break down one of my favorite stress managing tips of all times. After which I would like you to try it out for 30 days straight. If the 30 days come and goes and you don’t see a difference let me know!

Stress the Not so Silent Killer

Did you know that almost every health-related issue can be traced back to stress? When our bodies are under stress they release a number of hormones into our bloodstream: Cortisol, Epinephrine, Norepinephrine, Corticotropin-releasing Hormone, to name a few. These hormones trigger a cascading effect on a long list of additional hormones (Estrogen, Progesterone, Testosterone, Ghrelin, Leptin, Melatonin, Dopamine, and Serotonin to start). When Cortisol levels increase due to stress our bodies kick into high alert which can be extremely beneficial for our health in short bursts. Unfortunately, due to our fast-paced lifestyles, we experience excess amounts of Cortisol inducing periods. As a byproduct, our bodies start to attack themselves and begin to break down.

Stop Stress in Its Tracks

One of the best ways to set yourself up for success is by taking a preventative approach. The best way to do this is by working on stress reduction techniques in your daily routine. Personally, I like to start my day off with a number of stress reduction techniques and on the more stressful days, I make sure to pepper them in throughout the rest of the day. The reality is that you really don’t have to worry about doing too much. However, when in doubt listen to your body and it will let you know if you need to stress less and enjoy more.

Simple Tips to Meditate and Enjoy Its Benefits

Meditation has been found beneficial for health, and we cannot deny the truth that it can benefit us in different ways.  It can benefit you in different ways such as with your mind and body, including your soul. It can help to change the way you think and the way you live.

But, most people find it hard to have a fulfilling and consistent practice. Here are some helpful tips that you can follow to insert meditation into your busy schedule and reap the benefits it promises to offer:

Look for a Perfect Place to Meditate

Meditation can be done anywhere. You need to make a space to sit down and enjoy the silence and start meditating. Look for a part of your home wherein you will not be distracted by anyone or anything. The space you need for meditating does not need to be the whole space of the room. It could be just one corner with a little table or a bookshelf that is completely free from clutter.

You can have it decorated by having some inspiring and peaceful images, crystals, statues, flowers, or vision boards. When you go, and occupy the space, make sure that you power off your phone and any electronic devices to meditate successfully.

Set a Schedule

You should have a permanent schedule for meditation. Some people suggest meditating to be done at exactly 6 AM every morning while others do it right before they go to bed. You are free to choose which time of the day best suits you to perform meditation. Find which feels great for you and would suit your lifestyle.

When you are rushing for work at the beginning of the day, then you can benefit from waking up earlier to spend a few minutes meditating. You may find that you move sluggishly and by having greater intention after meditation, but appear to go out to work faster. When you are not a morning individual, or you cannot add anything else to your morning routine, then you can try doing meditation at the end of the day, preferably before you go to bed.

It will be an excellent way for ending up the day and setting your body for rest and sleep. Some people might find that they get a little sleepy at night so make sure that you do not go too deep then fall asleep eventually. When you find it happening, you should choose to meditate after having your dinner or during the day…at the time you could retreat to a tranquil place.

Make It a Habit

To enjoy the benefits that meditation can provide, you should make it a habit. Once you choose a time that suits you, continue meditating and do it every day. Try to sit down and meditate each day. Set your mind and body to anticipate this silent time at the start of the day or when you are done eating in the evening.

Meditation will not eat up much of your time. Just a few minutes will be enough to do it and reap all the benefits that it promises to provide.

Dr. Dee

Peach Melba Cake Melba Cake

Gluten Free Vegan Serves 14

  • 1 Cup Coconut Oil
  • 3/4 Cup Vanilla Cashew Yogurt
  • 1 Cup Vegan Cream Cheese
  • 2 Cups Coconut Sugar
  • 1 Tbsp Pure Vanilla
  • 3 Cups Coconut Flour
  • 3/4 Cup Almond Flour
  • 1 Cup Full Fat Coconut Milk
  • Tsp of Each Baking Soda, Baking Powder, Sea Salt
  • 6 Cups Fresh Peaches
  • 1/2 Cup Packed Brown Sugar
  • 2 Tbsp Bourbon
  • 1/3 Cup Raspberry Chia Jam
  • 3 Cups Vegan Butter
  • 4 ounces Vegan Cream Cheese
  • 3 Cups Powdered Brown Sugar
  • 2 tsp Pure Vanilla


Preheat the oven to 350. Treat 2 (8 inches) pans with a non-stick option of choice. In a large bowl combine oil, 1 cup of cream cheese, yogurt, sugar, vanilla, and coconut milk. Once mixed add flour, baking soda, powder, and salt. Mix until just combined. Pour batter into pans and bake for 30-35 minutes or until the toothpick comes out clean. Let cool for 5 minutes before transferring them to the wire rack to cool completely.

Make the filling by adding peaches, sugar, and jam to a pot and bringing it to a boil. Mash peaches and cook for 5-8 minutes or until reduced by 1/3. Add bourbon and cook for 1 more minute. Remove from heat and let cool. For Buttercream combine all ingredients into a mixer and blend until light and fluffy. To assemble cut cakes in half and alternate as follows. One layer cake, pipe buttercream around edges, add filling to middle and repeat. Once done decorate with more frosting and fresh fruit. Enjoy!

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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