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? 

The Power of Motivation

With the new year just around the corner the New Year’s resolution list are being made all over the world. Did you know the average person sticks with their New Year’s resolution for an average of about two weeks? Here is where things get tricky, studies have shown that in order to develop a habit it takes at least three weeks of consistently doing the task. Are we all destined to repeat the same vicious cycle year in and year out? No, of course not. There are some people who have found ways to stack the deck in their favor. We can’t all be mentored by Tony Robbins. Luckily, there are some great tips and tricks we can all do from the comfort of our homes that will give us the advantage we need to finish the drill.

Method to The Madness

Have you ever noticed how certain tasks are easier to get motivated to do then others? Have you ever wondered why? Well get ready to find out what is happening chemically inside your body that brings about these subtle changes. Dopamine is the hormone that is one of the largest contributing factors behind our motivation and focus to complete any task. Not to mention, Dopamine also regulates our bodies ability to move and speak. Dopamine is produced in two separate areas of the brain. The part of the brain that Dopamine is most commonly known for interacting with regulates our mood.

Motivational Bliss

Surges of Dopamine felt throughout our bodies can result in feeling of bliss, euphoria, or more frequently as intense joy. It is triggered by short term pleasures. This means that when we hear our favorite song playing on the radio we experience an increase in Dopamine release. Just like that, all of our troubles seem to fade away consumed by the sound that seems to speak to our very core. Taste is another relatively quick way to increase our Dopamine levels naturally. Please keep in mind certain foods are better suited to do this than others, and conveniently this article will tell you which foods to keep in reach this season!

Handy Helpers

Nutrition is without a doubt the fastest and most efficient way to reach any health or wellness goal safely and naturally. When it comes to Dopamine synthetic versions can come with more cons than pros. Synthetic Dopamine is EXTREMELY addictive! Like most things in life, too much of a good thing can create a sea of problems. Over exposure to synthetic Dopamine creates a tolerance which in turn, forces the user to increase the dose over and over again. Unlike the synthetic Dopamine, natural forms are easier to process and harder to become addicted to. Here are some of the top foods to reach for to up your Dopamine levels:

  • Green Tea
  • Apples
  • Bananas
  • Avocado
  • Watermelon
  • Beets
  • Fava Beans
  • Leafy Greens
  • Lima Beans
  • Sea Vegetables
  • Almonds
  • Walnuts
  • Sesame Seeds
  • Pumpkin Seeds
  • Oatmeal
  • Dark Chocolate

Heavy Hitters

What do all these foods have in common? Every last food listed above come with a long list of additional health benefits. From antioxidant to anti-inflammatory properties these foods are all designed to help you get the most out of every moment of your day. Need more insensitive to stock up on these tasty foods? Let’s face it, the majority of us have at least one resolution that has to do with our weight. All of these foods can also help you shed those pesky unwanted pounds! That’s right, now you can feel good while working towards looking good too. Make sure that you are consuming these foods as they are meant to be eaten, that means no preservatives or added sugars, and as close to natural as possible!

Tasty Tricks

The next time you find yourself starting to slip on your New Year’s resolutions make sure your first step is to up your Dopamine levels in a healthy and natural way. It is sure to help you reach any goal! I know eating clean, whole, and natural foods can be tough in today’s fast paced lifestyle. This is why I do my best to provide you with quick, easy, and delicious recipes you can try today. Here is one of my favorite healthy tweaks to “Chunky Monkey ice cream”. Okay, to be fair it is not ice cream. But I promise you will not be disappointed and because I want you to have all the tools you need to succeed I will include the ice cream version!

Chunky Monkey Bites

Makes 12 sandwich bites

Gluten Free Vegan

  • 2 Ripe Bananas
  • 2-3 Tbsp Almond Butter
  • 12 Walnut Halves
  • 1 ½ Cups Dark Chocolate Chips
  • 2 Tbsp Raw Coconut Oil


Cut bananas into ½-1 inch width slices. Take small amount (½-1 tsp) of almond butter and place on one half of the banana sandwich. Place a walnut halve in center and top with the other side of banana sandwich. Place banana sandwiches on cookie sheet and place in refrigerator for 5 minutes to set up. In the meantime, using a double boiler (glass or metal bowl over boiling water in a sauce pot) melt chocolate and oil together. Take sandwiches out of refrigerator. Using fork dip and cover sandwich in chocolate. Return to cookie sheet (parchment paper helps) and place into the freezer for 5-10 minutes to set up. Enjoy cold. Great to do with kids!

Chunky Monkey Nice Cream

Gluten Free Vegan

Makes 3-4 Cups

  • 4 Overly Ripe Bananas Frozen
  • 2 Pitted Dates
  • ½ Cup Chopped Walnuts Corse
  • 1 Cup Dark Chocolate Chips
  • 1 Cup Whole Fat Coconut Milk
  • 1 Tbsp Maple Syrup
  • 1 Tbsp Almond Butter
  • 1 tsp Pure Vanilla
  • 1 tsp Sea Salt


In processor, blend bananas, dates, syrup, vanilla, salt, and milk. Place into freezer friendly container (metal is awesome). Gently fold in nut butter, nuts, and chocolate. Place into Freezer to set up (takes about 2-4 hours). Once firm scoop out desired amount and enjoy! My nieces and nephews like it with homemade vegan chocolate sauce and coconut whipped cream!

A Better You

Whatever, your New Year’s resolution may be. Why not set yourself up for success with these helpful Dopamine producing recipes? You deserve to live your healthiest and happiest life possible, and if you need any help to get there all you have to do is ask. I will always be more than happy to lend a helping hand or even a shoulder to lean on. I hope you have an amazing holiday and I can’t wait to see all of the amazing things you will do next year!

You Are Not Alone!

Are you ready to start taking back control of your health? 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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