Category Archives: lifestyle transformation

From Illness to Wellness: A Journey of Healing

Sometimes, it’s good to take a look back and reflect on where you have been to appreciate how far you’ve come.

I was recently looking through my photos and came across two that share a glimpse into my journey with autoimmune disorders.

The picture on top was taken in 2019, shortly after I became ill and this was how I dressed for bed. I was looking a “hot mess” with compression socks, Elastic bandage on my ankle, knee brace, and I had a heating pad on the floor next to the bed.🤣🤦🏽‍♀️

My body hurt from my neck down to the bottoms of my feet. My joints and muscles were inflamed and I had trouble moving around. It was NOT FUN. 😩

I prayed for instant healing but, it didn’t happen that way. However, as I implemented my step-by-step process for health recovery, my mind, body, and spirit were rejuvenated.

The picture on the bottom was taken 2 years later in early 2021. Praise God!🙌🏾. After my most recent visit with my doctor’s office last month, I was informed that everything continues to be stable! I can keep doing what I’m doing!

In my private coaching programs, I help my clients take control of their health using the same process I use for myself.

Recently, I launched my “Reclaim Your Health and Thrive” 12-Month Private Coaching Program, which allows my clients to experience a full year of a high-level of personalized 1-1 wellness coaching.

If you are ready to invest in yourself for this type of support to take control of your health, I invite you to make an appointment with me for a free “Reclaim Your Health” Discovery Sales call to see if and how I can help you.

Please CLICK HERE to schedule your call today. I look forward to speaking with you!

Blessings,

Dr. Karla

Your Mindset Matters. Renew Your Mind!

“A MERRY HEART DOES GOOD LIKE A MEDICINE BUT A BROKEN SPIRIT DRIES THE BONES” Proverbs 17:22

Have you ever personally experienced a broken spirit— perhaps due to sadness, grief, hurt, guilt, anxiety, or depression?

I will admit that I have…honestly, we probably all have at some point in our lives.

In Chapter 18 of the Book, Ministry of Healing, Ellen White writes, “The relation that exists between the mind and the body is very intimate.  When one is affected the other sympathizes.  The condition of the mind affects health to a far greater degree than many realize.  Many of the diseases from which men suffer are the result of mental depression.  Grief, anxiety, discontent, remorse, guilt, distrust, all tend to break down the life forces and to invite decay and death.”

Scientific literature tells us that unmanaged negative emotions can negatively affect the immune system- leading to more illness, whereas balanced positive emotions can help support the immune system and lead to wellness.

In that same Chapter in Ministry of Healing from which I quoted earlier Mrs. White writes, “Courage, hope, faith, sympathy, love, promote health and prolong life.  A contented mind, a cheerful spirit, is health to the body and strength to the soul.”

SO NOW WHAT DO WE DO?

Romans 12:2 tells us “And be not conformed to this world: but be ye transformed by the renewing of your mind,…”

PRACTICAL TIPS TO RENEW THE MIND – (*Please seek professional help as needed)

  1. Prayer  – Be specific
  2. Saturate your mind with scriptures of Who God is and who you are to Him
  3. Sing /listen to spiritual, inspirational songs
  4. Guard the avenues to your mind (What you see, hear, read)
  5. Rehearse your gratitude regularly– Write it down
  6. Practice taking captive your thoughts and understand that this is an ongoing process.

Thoughts become words, Words become actions, Actions become habits, Habits become your character, Character determines your Destiny

REMEMBER, YOUR MINDSET MATTERS!

In my Overcome Autoimmunity private coaching program, my clients are empowered to renew their mindset to help them take control of their health.

If you are struggling with chronic illness such as autoimmune disorders and ready to invest in yourself for a high level of personalized support to reclaim your health, I invite you to schedule an appointment with me for a free Overcome Autoimmunity Discovery Call to see if and how I can help you. Click HERE to schedule your call today!

Stay Encouraged! A Peek into my “31 Day-No (or very little) commercially processed foods” journey!

Almost a year ago I shared a blog post titled, “Start Now, Improve Later.” This is a phrase I heard a few years ago from one of my mentors and she continues to repeat this to her clients and mentees. Sometimes I get a little discouraged when something I’m trying to do takes longer than I think it should (or longer than I want it to take). And then there are the times when I’m trying to do something new or a little out of my comfort zone and I’m not quite satisfied with the results (probably because I’m comparing my results to someone else’s). It is during those times I can hear that phrase in my head: “Start now, Improve later.”

The blog post I wrote with that title shared my dislike for cooking but my desire to eat food that tastes good and is also healthful. (My food journey has been one of gradual change over the past twenty years or so of transitioning to eating less meat, then no red meat, later eliminating chicken, and about seven years ago I decided to eliminate fish and then dairy (for the most part). As much as I didn’t really want to cook, almost a year ago I decided to enroll in an online cooking course taught by another mentor and friend of mine. While my food didn’t look as “pretty” as my instructor’s, I still felt quite proud of myself for just stepping up and completing the class. Now, I didn’t become a gourmet cook or anything like that BUT…I became a little more comfortable with at least trying. One of my goals is to eat food that can be simply prepared but also tastes good and is nutritious. I’m trying to take care of this temple y’all!

So, fast forward almost a year later and a member in one of the Facebook groups I’m in issued “31 day, no processed foods” challenge. “Ooooh”, I thought, “Here’s my chance to work on another one of my goals” (of eating less commercially processed foods and more whole, plant-based fresh foods). I said YES to the challenge maybe a week or two before we were to start. During the time before we were to start, I had planned to do some meal planning and grocery shopping so I would be READY! Well, life just kept happening and it did not slow down enough for me to prepare like I wanted. (Or maybe I just kept procrastinating because I hate grocery shopping too and I didn’t feel like taking the time to plan the menus). Anyway, August 1st comes (start date) and I didn’t want to back out or put off doing the challenge so I had to just jump right in there…! Let me tell you, it has been an interesting experience so far and I’m actually enjoying it. My menus and recipes have been pretty basic and simple but I think my food tastes pretty good. (Well, there was that one time I tried to do something different with my sweet potatoes and I had to throw that mess away ’cause it was NASTY! and I didn’t even THINK of posting a picture- LOL!). I announced on Facebook that I was doing this challenge and started posting pictures of my meals. I had no idea how much just doing that would help keep me accountable because people actually started looking at what I was eating and even started asking me what I would be eating. So, now I’m thinking…”I can’t mess up….I’m in this thing now”. I’m a little over halfway finished with the challenge (I’m on day 20) but I plan to continue with some of the good habits I hope I’m forming. The feedback I have received from others is mostly encouraging. Hopefully,as a result of having done this challenge, it will help me to be even better equipped to serve others and give me even more resources to share with those who are on the journey to achieving “CROWN TO SOLE Wellness”. (I’ll give you a follow up report when the challenge is completed.)

Wherever you are in your journey toward being healthier (wanting to lose weight, getting more physically active, eating better) stay encouraged and don’t quit! “Start Now, Improve Later” and just keep moving forward. Don’t be afraid to get help. Get someone to help keep you accountable! You can do it! Love yourself and take care of that “Temple”!

As always, my mission is to encourage, empower, and equip individuals to take control of their health and create lives of joy, abundance and holistic wellness from the Crown of the Head to the Sole of the foot (that includes mind, body and spirit). Please leave me a comment and let me know what goals you are working on (and feel free to give me some good plant-based simple recipes that I can try).

P.S. I have opened up space in my calendar for a few more clients who are ready to take control of their health and invest in themselves by enrolling in my “Take Control of Your Health in 12 Weeks” private coaching experience. Make your appointment today for a free 30 minute Discovery Call with me so that we can determine if and how I can best help you!. I’m looking forward to hearing from you! CLICK HERE NOW TO MAKE YOUR APPOINTMENT!

P.P.S. If you have not already received a copy of my FREE CROWN TO SOLE Wellness Action Guide, please complete the form below so I can send it to you and stay in touch with you!

Trust The Process and DON’T GIVE UP!

According to the calendar spring began on March 20; however, IT STILL FEELS LIKE WINTER where I live! We’ve had a few days when the weather was warmer but I’ve still been wearing my coat, hat, and gloves and it’s April. Just a few days ago (yes, in April…we had SNOW FLURRIES!) Just because it still FEELS like winter doesn’t mean that it’s not Springtime. Even though it is still cold, I know and trust that warmer weather is coming! I have faith and trust the process of the changing of the seasons.

What’s my point? Simply this. I just want to encourage you to have faith and trust the process when it comes to the changes you are making in your life, especially at it relates to taking control of your health. You may not see the results you are looking for immediately and it may even seem like you are not making progress but DON’T GIVE UP! Trust the process and keep taking inspired action toward your goals until you get there.

When I initially decided I wanted to “tone my body” I started doing some strength training. I initially did planks (see my previous post How to tone your body without moving a muscle!); but then I started lifting weights. But guess what?! I started by lifting a One-Pound Candle. I graduated from 1 pound to lifting a 3 pound weight, then 5 pounds, 10 pounds, (the most I’ve done is 20 lbs). I didn’t really see much progress at first but as I continued I started seeing more definition in my arm muscles. Yaaay me!

I’m going to be transparent and admit that I have slacked off some and haven’t been as consistent with the strength training BUT I’m determined to NOT GIVE UP on taking control of my health and pursuing other goals! I have decided to faithfully trust the process and keep moving forward. I have a few mentors, role models, and Accountability Partners helping me with my journey and they are instrumental in helping me stay on track.

Whatever your goals are, I want to encourage you to keep the faith and Trust the Process! Keep moving forward. Don’t be afraid to get help when you need it! (And don’t be discouraged when things seem to be moving slowly or you sometimes get off track!). Hang in there and just take it one day at a time. You can do it!

P.S. If you need help and someone to encourage, empower, and equip you to take control of your health and create a life of joy, abundance, and holistic wellness, then I invite you to click here to check my availability for scheduling your free 30 minute discovery call. During this call I will learn more about what your needs and goals are and we can determine if and how I may assist you!

Joy On The Journey! I CHOOSE JOY! What do you choose?

For the year 2018 I decided to choose a personal theme word to remind myself of what I want to experience as I pursue my dreams, goals, purpose, and life of holistic wellness. JOY is my theme word for this year. While I know that life can and will present daily challenges, I realize that I am in CONTROL of how I CHOOSE to respond to whatever I may face.

I am CHOOSING to daily experience joy. Yeah, I know… Some things are easier said than done. That’s why I am making it a practice to start my day with prayer, meditation, and reflections of gratitude. (Gotta get my mind right before I start the hustle and bustle of the day.) I set the atmosphere by lighting my scented candle, listening to soothing, meditative music and then I feed my soul with scriptures and inspirational/uplifting readings. Journaling my gratitude has also become a part of my practice. Oh, yeah- I also found a couple of “Joy-themed” songs to end my morning routine.

A few days ago I was so excited to receive an email from “Faith Gateway” with the title; “2018 is your year to live with Joy.” HA! YES! Who told them? This was one email I was looking forward to reading. I had set the intention for JOY and so I chose to recognize this email as a sign from God to affirm me and help me on my “Joy Journey”. The author of the email, Candace Payne, stated: “Trust that God already knows what you need.”

I agree with Candace’s statement and I’m encouraging you to “Trust that God already knows what you need.” Jeremiah 29:11 states; “For I know the plans I have for you, declares the Lord, plans to prosper you and not to harm you, plans to give you hope and a future.”

If you set the intention and step out in faith to realize your dreams and goals, God will open doors and opportunities for you to take “inspired action” (I borrowed that term from my mentor-Rosetta Thurman). James 1:2 tells us that even when you face trials and obstacles you should “count it all joy…knowing that the testing of your faith produces patience. But let patience have its perfect work, that you may be perfect and complete, lacking nothing.”

My desire and goal is to share from a heart of love and joy as I fulfill my mission of encouraging, empowering, and equipping individuals to take control of their health and create lives of joy, abundance, and holistic wellness. If you are ready to move forward with your lifestyle transformation to reclaim your health and need support, accountability, and trustworthy resources, I invite you to CLICK HERE to learn more about what I offer and schedule a FREE 30 minute discovery call so we can determine if my services are right for you. I’m looking forward to hearing from you! In the meantime, leave a comment and let me know if you have a personal theme word for 2018.

P.S. If you haven’t already received my gift to you go ahead and enter your information below so you can receive a copy of the FREE CROWN TO SOLE Wellness Action Guide and discover simple, practical strategies to help you start your lifestyle transformation! It is my love offering to you!

“START NOW! IMPROVE LATER!”

I like to eat but I have never really liked to cook. When I was growing up I remember my dad enjoying the art of cooking. (His food was delicious but he would leave the kitchen a MESS and yes – one of us children would have to clean the kitchen – LOL!) Anyway, he thought I needed to learn how to cook so he would call me into the kitchen when he was preparing food so he could give me “cooking lessons”. He would be “into his zone” and I really wasn’t very interested. For me, cooking just took up too much time prepping and then you would have to watch the food so it wouldn’t burn, or stir something so it wouldn’t stick, etc. So, while he was getting all into the cooking thing, I would eventually slide back out of the kitchen and go into the den to watch TV or to my bedroom to read.

Actually, I did learn a thing or two but cooking just never really became a “thing” for me. Fast forward a few years and I became a wife! Thank God, I married a man who didn’t mind sharing the responsibilities of cooking. As a matter of fact, most of my friends and family know that my husband is the one who does most of the cooking in our home, so they don’t even expect it from me. At work when there is a birthday potluck I’m the one who quickly signs up to bring “chips and salsa”.

Although I don’t like to cook I’m very conscious about what I eat and how food is prepared. Over the years I have told myself and my husband that I was going to start cooking more because I wanted to eat a certain way and eat more whole foods and less commercially processed foods. Man, I have soooooo many cookbooks you would think I was some kind of gourmet chef- Hahaha!

Well, I guess the good Lord decided to help me out so I could make use of some of these cookbooks and give my husband, Terrence, a break from cooking after 31 years of marriage. My birthday was a couple of months ago and one of my gifts from some co-workers was an apron! (Yeah, my family laughed when they saw me model it for them.) Shortly after that a friend and mentor of mine announced that she was hosting an online cooking class. Her recipes are plant-based and that is how I try to eat. So I signed up for Donna Green-Goodman’s “Cooking Up Good Health” cooking class.

The first class session was more of an introduction to the class, some basic nutrition principles, and some healthful tips. A special feature included live interviews with two of the doctors who were featured in the Netflix documentary, “What the Health”. We cooked during the second class (well, actually they cooked and I just watched because I had not gone to the store to get all of the ingredients I needed). For the third session I made sure to have all the ingredients for the dishes (and I prepared the dishes for the second class prior to the third class). I was pumped and ready for the session so I could cook with my class but I was having technical difficulties getting into the link. It was a little frustrating and I almost gave up but then I decided to just go ahead and prepare the recipe, after all I CAN read, I thought. I finally connected with the class. We were preparing a vegan quiche recipe and were encouraged to share pictures of our finished dishes with the group. I was excited about mine until I saw pictures of the others! THEIRS LOOKED BETTER THAN MINE TO ME! LOL! I was almost embarrassed to post my pics but I did it anyway.

(My second quiche looked better than the first one but they both tasted good.)

For the last class we made Hawaiian rolls. I was trying to follow along with the class but then she told us to “sift” the flour. Hahaha–I’m like- shoot I don’t even have a sifter, so I just shook my flour around– I had to laugh at my self. I still don’t know if the yeast did what it was supposed do but I guess it didn’t completely because again, my food didn’t look like my instructor’s or my classmates.

(My rolls were a little on the flat side but my husband and son said they tasted good- they ate them up.)

My class is completed now and I’m doing a LITTLE more cooking than previously. The class was actually fun. I learned to not become discouraged and feel bad about my progress when I remembered that I was comparing my results to my instructor’s and she has been cooking AND teaching cooking classes for many years. She has had a lot of practice working out the kinks and was in a position to help us develop our skills. The more I practice the easier it will become.

It’s the same way with making changes to transform your lifestyle to create good health habits. Sometimes your efforts may seem clumsy and you may feel like you haven’t progressed as far along as the next person. However, the more you practice and stick with it the easier it becomes. Also, it is helpful to have appropriate support and direction along your journey. As my mentor and coach says; “Start now, Improve later!” I encourage you to go ahead and start now making changes for a healthy lifestyle and continue to improve as you move forward. Don’t be afraid to get the assistance and support that you need.

My mission with CROWN TO SOLE Wellness is to encourage, empower, and equip individuals to take control of their health and create lives of joy, abundance, and holistic wellness. If you are struggling with obesity, or a chronic illness like hypertension, diabetes, or arthritis and know that you need dedicated support and guidance through your lifestyle transformation, I’m inviting you to invest in yourself and receive 1-on-1 private mentoring and coaching with me. Please CLICK HERE to schedule a free 30 minute Discovery call to determine if this 12 Week Lifestyle Transformation Personal Coaching/Mentoring Program is just what you need! CLICK HERE NOW!
Also, if you haven’t done so already, be sure to download a FREE copy of the CROWN TO SOLE Wellness Action Guide by entering your name and email address below: