All posts by Karla

4 Foods To Help Relieve Your Arthritis Pain!

wellness

If you suffer from pain due to arthritis it may be helpful to know what foods can help you get some relief, even if have been and taking medication. 

There are several foods that are thought to help reduce inflammation and pain associated with arthritis. Here are a few common foods you may consider increasing in your nutrition plan to help your condition improve:

 1. Pineapple

2. Cherries3.

3. Broccoli

4. Leafy greens (Kale, Collards, etc.) 

Not only do these foods contain substances to help you heal, they also taste good!Try adding these foods to your diet is regular rotation and reclaim your health. 

If you are ready to take control of your health and invest in yourself for a high level of personalized support support, I encourage you to make 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 appointment today! I look forward to speaking with you.

How To Trust God Through Your Healing Journey!

wellness

Living with a chronic illness can present, not only physical challenges, but emotional, mental, and spiritual challenges as well.

When you are plagued with pain, fatigue, shortness of breath, brain fog, and lack of sleep, they can cause fear and anxiety. Believe me, I know from personal experience. Sometimes, I have even asked the question, “God, what are you doing/allowing NOW?”

What often helps me when the overwhelm comes, is to be intentional about renewing my mindset and intentionally choosing to trust God and His promises for peace.

In addition to prayer, I rehearse scriptures, listen to music, and yes, sometimes I cry! (NO surprise there with the crying). I have cultivated several music playlists that I utilize to help myself transform by the renewing of my mind.

I encourage you to choose to trust God as you are going through your trials. Bombard your mind with prayer, scriptures, inspirational messages, and music.

If you are ready to invest in yourself for high level of personalized support to take control of your health, I invite you to make 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!

My family

Who’s Got Your Back? “We All Need Somebody To Lean On!”

health, healthy lifestyle, love, support, wellness, , ,

I was talking to my mom recently and during our conversation she mentioned how much she appreciated us [her children] calling and checking on her regularly. My dad passed away over three years ago, and while we all miss him, I’m sure she misses him most.

During this pandemic it has been especially tough on many of us, because of the isolation and sheltering in place. Many of the activities we have enjoyed in person have been curtailed or altered. I had been avoiding going to visit my mother because I didn’t want to put her or myself at risk if we carried the COVID-19 virus. HOWEVER, when my nephew called and told me mama was having some health challenges [not COVID related], I got on the road with a quickness to see about her! I knew that if she needed to be admitted for her ailment, that I would be the one that should stay with her. Fortunately, she did not have to be hospitalized. I decided (yes, I pulled rank on my mama) and told her she was coming back to my house with me for a little while. Actually, I asked her if she would like to come and spend some time with me and my family for a bit. She agreed and stayed with me for a week. I told her she could stay as long as she wanted, but after a week she was ready to go back to her own space and check on her home.

My mom would have done the same for me. When I became ill last year with autoimmune disorders [Check out the story in my book: Overcoming Autoimmunity-One Physician’s Step by Step Journey to Victory Over Her Chronic Illnesses] my mother, who doesn’t drive on the interstate, found a ride to my home [about 4 hours drive from hers] and showed up at my door with her suitcase packed in case she needed to stay and take care of me! (The picture above captures a moment of support when my family surprised me by showing up at my first speaking engagement after I was diagnosed with autoimmune disorders.)

I’m reminded of the song, Lean on Me” by Bill Withers. The lyrics read:

“Sometimes in our lives we all have pain. We all have sorrow, But if we are wise we know that there’s always tomorrow. Lean on me, when you’re not strong. And I’ll be your friend. I’ll help you carry on. For it won’t be long ’til I’m gonna need somebody to lean on.

Please swallow your pride if I have things you need to borrow. For no one can fill those of your needs that you won’t let show.

You just call on me brother, when you need a hand. We all need somebody to lean on. I just might have a problem that you’ll understand. We all need somebody to lean on.“

I’m so grateful for my family and others who allow me to lean on them when I need support. Who do you lean on when needed and who is able to lean on you? Be sure to let them know how much you appreciate them.

Speaking of support, I’m happy to let you know that I am here to assist you if you are ready to take control of your health to reclaim your energy and get relief from chronic pain. If you have been suffering from pain, inflammation, and fatigue due to autoimmune disorders or other chronic illnesses, let me help you end this last quarter of 2020 feeling great! How am I going to do that?

Honey, I’m glad you asked! My mission with CROWN TO SOLE Wellness is to encourage, empower, and equip women to take control of their health to create lifestyles of abundance, joy, and holistic wellness. I am currently opening space in my calendar for clients who are struggling to take control of their health and are ready to invest the time, money, and energy for private one-on-one coaching to help them reach their goals.

One of the areas we address in my “Jumpstart Your Autoimmune Bounce Back” 90 Day Private Coaching Program is the importance of getting the right help from others in pursuing your wellness goals. I’m always humbled and grateful when I am able to help someone make positive lifestyle changes to become healthy and feel great. Click HERE to learn more and schedule an appointment for a FREE DISCOVERY CALL to determine if and how I can help you!

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

black women's health, lifestyle transformation, nutrition, personal wellness coaching, weight management, wellness, , ,

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!

Seven Tips for Managing Stress

healthy lifestyle, stress management, wellness, ,

Sometimes when I feel really stressed out, I think about the old Calgon commercial and just want to scream, “CALGON- TAKE ME AWAY!” We all have various stressors and different ways of coping with the many things that pull on us that make us feel like running away at times. You may not always be able to get away at the moments of intense stress; however, there are some simple practices you can incorporate into your lifestyle to help you manage the stress. I’ve mentioned some of these before but they are worth repeating. (Sometimes it takes a while to make it stick!)

1) Rest- Get a good night’s sleep each night (7-9 hours). Also schedule regular times for relaxation, meditation, and recreation.
2) Proper nutrition- Fresh fruits, Fresh vegetables, Whole grains, and nuts comprise a diet which helps build up your body and mind healthfully.
3) Regular exercise- Thirty minutes of brisk walking outdoors daily does a body good!
4) Water – Drink 6-8 glasses of water a day. Daily hot and cold showers/baths help to soothe as well as invigorate you.
5) Avoid harmful substances such as caffeine, tobacco, and drinking alcohol.
6) Think positively. Practice gratitude. Find the good!
7) Connect with others who inspire you and seek to make a positive difference in the lives of others.

Practicing these habits may not change all of the outside forces that cause you stress; however, they can have a major positive effect in helping you to deal with what comes your way. Try it, you just might like it! And in the words of Bobby McFerrin; “Don’t Worry, Be Happy”! Leave me a comment and let me know some of the ways you cope with stress.

If you don’t already have your FREE copy of my CROWN TO SOLE Wellness Action Guide, go ahead and download it today by completing the form below:

What’s on your plate? Consider these 5 Foods to help combat Heart Disease.

African-American Women's heart disease, heart disease, nutrition, wellness, ,

I’m one of those people who really don’t like to take medications if I can avoid it. We don’t always like to take medication but sometimes we just don’t know how else to deal with our health issues. Have you ever wondered what you could do to help reduce your need for medications?

Perhaps you have been to your doctor and along with giving you a prescription for pills, he or she told you that “you need to eat better.” When I was a new physician I would advise my patients to adopt a “healthier diet” and thought I had done a good thing. BUT…As I gained more experience and started learning how to change my own way of eating I realized that just saying “adopt a healthier diet” really didn’t mean much if they didn’t know what constituted a healthful diet. People need “real talk” and real suggestions. I KNOW I DID! In previous posts I shared risk factors of heart disease and also warning signs of heart disease/heart attacks. In this post I want to share with you 5 foods that may help you combat heart disease.

This list includes suggestions from the book “Fighting Disease With Food” by Family Home Christian Books.

1) Grapes – they work to maintain blood vessel health, decrease inflammation in the arteries, and help prevent blood clots.

2) Strawberries – neutralize free radicals, may help stop the progression of angina, may reduce the heart attack risk

3) Walnuts – help lower LDL cholesterol, improves health of artery linings, reduces risk of blood clots and heart attacks

4) Flaxseed – high in healthy Omega-3 fatty acids, may help prevent dangerous heart rhythms

5) Barley – high in fiber which helps lower blood sugar and cholesterol

Now, don’t misunderstand and think I am telling you to stop taking your medication and use these foods instead to treat your heart disease. But what I am suggesting is that as you start to make improvements in your diet and other lifestyle changes it is very possible that your body will respond in a way that may help to reduce your need for medication. So take a good look at your plate and see what you are loading on it. If they don’t include items from the above list you may want to add them to your grocery list and give them a try! Please leave me a comment and let me know what type of struggles you are having as it relates to your food selections.

If you don’t already have it please take a moment to download a FREE COPY of my CROWN TO SOLE Wellness Action Guide!

Trust The Process and DON’T GIVE UP!

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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!

Could you be having a Heart Attack? Some warning signs to know!

African-American Women's heart disease, black women's health, heart attack signs and symptoms, wellness, ,

I recently shared a post about my childhood friend who had a heart attack when she was in her early to mid-fifties. (The Black Woman and Heart Disease: Some things you need to know!) I was pretty shook up about it but, thankfully, she survived and currently is doing well. It made me take a closer look at myself to check my own risks. I’m definitely more intentional about living my life on purpose.

Often we think of heart attacks affecting men. However, statistics show that each year approximately 50,000 African-American women die from cardiovascular diseases. Forty-nine percent of African-American women from the ages of 20 and older have heart diseases, yet only twenty percent of African-American women believe she is at risk personally. Heart disease is the African-American woman’s greatest health risk but only fifty-two percent of us are aware of the signs and symptoms of a heart attack.

So, Let’s break it down. What ARE some the signs and symptoms of a heart attack?
* Persistent Chest pain, pressure, or other discomfort/squeezing (however, women are more likely than men to experience a sharp and temporary chest pain)
* Pain may go to the neck, shoulders, or arms
* Lightheadedness/dizziness
* Fainting
* Sweating
* Nausea
* Shortness of Breath

Some other, less common warning signs that women are more likely to experience as compared to men are:
* Stomach or back pain
* Unexplained anxiety or nervousness, tiredness, or weakness
* Palpitations or heart racing, cold sweats, paleness
(And unfortunately some women don’t have any symptoms at all, hence the term “Silent Killer”)

Okay sister, I KNOW what you are probably thinking…especially if you are like me and experience some of these symptoms due to other “natural,mid-life” reasons. (Yeah, I’m talking about menopause/premenopause). You are wondering, Could I be having a heart attack or symptoms of heart disease? It’s true that these signs and symptoms could be due to other causes and illnesses BUT, just because you are a woman, I don’t want you to downplay the fact that it could be your heart. It’s important to be aware of your risk factors. (see my post The Black Woman and Heart Disease: Some things you need to know!) Don’t be afraid (or TOO BUSY) to get yourself checked out. Your family and the World need you and what you have to offer!

P.S. If you are ready to take control of your health and reduce your risk of heart disease and heart attack I currently have a few openings in my schedule for a free 30 minute discovery call to determine if and how I can help you. Go ahead and click here to claim one of these spots before they are gone!

The Black Woman and Heart Disease: Some things you need to know!

African-American Women's heart disease, wellness, ,

About two years ago I received a frightening and sobering phone call from my husband. He called to tell me that one of my childhood sisterfriends had suffered a heart attack and was hospitalized. At first I thought that perhaps he got the name mixed up or maybe it was my friend’s husband who had the heart attack. But no…. he had the correct information. It was my friend.

Well, I was at work and of course I could no longer concentrate. So I just shut my computer down and “hightailed it” on over to the hospital. I was fearful for my friend’s life and also concerned about her family and friends (including myself) if we were to lose her to this heart attack. What was so shocking is that she is fairly healthy. As far as I could tell she was not previously particularly prone to being sick. Fortunately, at the time of her attack, she was around some health care professionals who recognized she was in serious distress and they called for the paramedics. Upon her arrival at the hospital it didn’t take long for the personnel to do the necessary tests to determine what was going on. She was able to get the proper care in time to prevent more serious damage to her heart. I learned of her episode the following day after she was hospitalized. What a relief it was for me when I got to the hospital and saw her walking around with her signature “big, dimpled smile” on her face. “THANK YOU JESUS!” was my immediate thought.

She was truly blessed as it relates to recognition of her heart attack and the timeliness of her treatment; because, for women (and especially black/African-American women), that so often is NOT the case. Ann Taylor, M.D. of Case Western Reserve University, Cleveland (as quoted in the book,”THE HEART OF THE MATTER”, by Hilton Hudson, II,M.D. and Herbert Stern, PH.D) states, “Black women have the highest death rate of heart disease and develop it at an earlier age than any other population in the United States.” (p. 164) Hudson and Stern also tell us, “African-American women who suffer a heart attack are one and a half times more likely to die from it than white women.” (page 165)

As a black woman, these facts resonate with me on a personal level and give me pause for concern for my health and the health of my sisters. I LOVE MYSELF and I LOVE (and need) MY SISTERS, so my question is: “What can we do to protect our hearts?” That’s your question too??? Girlfriend, I’m glad you asked! I’ll share some tips but first; here are the major risk factors that we as African-American women tend to more likely have as compared with white women: diabetes, high cholesterol, lack of exercise, and being overweight. Other risk factors include hypertension and chronic stress. Although some of these risk factors can be conditions that run in your family, they are also largely considered lifestyle related conditions as well.

Sisters learning together and supporting each other!

So….What do we do?
1) Make the choice to Take CONTROL of your health and your life.
2) Learn what you can about heart disease.(especially as it relates to black women)
3) Don’t be afraid to ask your doctor about your risk factors and how you can lower your risk of heart disease
4) If you have risk factors, understand that you have the power to make changes in the ones that are lifestyle related (YOU CAN DO THIS LADY!!!)
5) Learn to effectively deal with and manage your stress
6) Connect with people who can encourage & support you and share your interests
7) Don’t be too busy to share your concerns with your loved ones
8) Journaling is a good way to help relieve stress (I’ve started writing a gratitude journal)
9) Regularly take time to be good to yourself everyday, no matter how busy you are.

So ladies, let’s love on ourselves and take care of our hearts!

Hanging with my sisters!

P.S. My mission with CROWN TO SOLE Wellness is to encourage, empower, and equip women to take control of their health and create lives of joy, abundance, and holistic wellness through transformational lifestyle behaviors. I help women move from surviving to THRIVING! To check my availability for scheduling your free 30 minute DISCOVERY CALL to determine if and how I can help you please CLICK HERE!

P.P.S. If you haven’t already downloaded your Free Copy of my CROWN TO SOLE Wellness Action Guide, you can do it today by filling out the form below:

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

health, healthy lifestyle, holistic, joy, lifestyle transformation, wellness, , ,

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!