Category Archives: healthy lifestyle

The Role of Love In Holistic Wellness

autoimmunity recovery, black women's health, healthy lifestyle, holistic, love, wellness

One of the concepts I share with my coaching clients who want to reclaim their heath and thrive, is to embrace love as the guiding force for their lives. Often, when we are dealing with chronic illnesses and auto-immune flares, we can become discouraged, feel bad about ourselves, and not want to be around others.

Our thoughts can become negative and we may blame God, blame ourselves, and blame other people for whatever role that we perceive they have played in causing us pain.

However, as we operate from a place of love, it can help promote our healing. Hate destroys while love builds. I encourage you to love God. Love yourself. Love others.

Sharing and showing love can take many different forms and I am reminded of recent gathering that brought some of my family together in bonds of love.

Last month my paternal uncle Wilfred celebrated his 80th birthday. This uncle is my dad’s youngest brother and one of only 2 of my dad’s 11 siblings who are still living. My father passed away a few years ago.

Earlier this year, several of us nieces and nephews floated the idea of coming together to help our uncle celebrate this special milestone birthday. We all live in different cities and states, mostly in the south, and my uncle lives in Las Vegas, Nevada. We knew it would not likely be possible for his older sister, who is in her 90’s, to travel to be there; however, the next generations (nieces, nephews, children, grandchildren) could do our part to make his celebration a time for family togetherness and love. I’m so grateful my husband, sons, and I were able to take this trip together.

WHAT A WONDERFUL TIME WE HAD! Some of my cousins I had not seen for many years, and some I met for the first time. The love was there and I believe it did us all a world of good. Many hugs and smiles were shared. This intentional celebration did a lot for me in my journey to healing of mind, body, and spirit. I believe everyone who was in attendance had their spirits lifted. My brother, Kevin, who is very close to my uncle, shared with me, “I’ve never seen uncle this happy!” It makes me feel good to know we made him happy! He has shown his love for us through the years.

If you are harboring unforgiveness and/or hatred in your heart, it may be interfering with your healing process. Ask God to help you release those burdens and give you a heart of love for Him, yourself, and for other people.

For those of you struggling with chronic illness, such as autoimmune disorders, and ready to invest in yourself for a high level of personalized support in taking control of your health, I invite you to schedule a call with me for a free Overcome Autoimmunity Discovery Call to see if and how I can help you! Click HERE to schedule your call or email me. I look forward to speaking with you.

Blessings!

Dr. Karla

How to Practice Gratitude and Heal your Mind, Body, and Spirit

autoimmunity recovery, gratitude, healthy lifestyle, joy, wellness, ,

Many years ago, when I was a member of Toastmasters International, I met this vivacious, energetic, beautiful lady named Irene Kertchaval (pictured with me above) who helped me embrace the concept of intentionally practicing gratitude. Years prior to our meeting, she had developed the daily habit of writing a list of 10 things for which she was grateful before going to bed. This helps her to keep a positive attitude.

While I don’t always write my gratitude daily (I’m working on it), I do acknowledge what I’m grateful for and give thanks. I have learned that having an attitude of gratitude helps to improve my mood and outlook on life.

Today, I want to share the power of consistently practicing gratitude as it relates to healing from autoimmune disorders. I will also give you 3 practical strategies that you can incorporate into your daily routine that will help you be more grateful and consequently improve your health.

I recently listened to a podcast with Jim Kwik of the Kwik Brain podcast and he shared that practicing gratitude changes the molecular structure of your brain as it promotes the release of neurotransmitters that lead to positive emotions.

Having a grateful mindset is good for your mental health in reducing anxiety and stress. The mind and body are intertwined. Therefore, a positive mental state helps to improve the physical health.

There are several ways you can intentionally express gratitude. Let’s take a look at 3 practical strategies you can implement starting today to help you have a grateful mindset:

  1. Make it a practice to start and end your day by thanking God for blessing you. Yes, even in the midst of whatever challenges you may be facing, or however you feel, look for the good and thank God for it.
  2. Each day, write a list of 5-10 things for which you are grateful. You may choose to write your list in the morning upon awakening, in the evening prior to going to bed, or at any other time of the day. (You may choose to enter your lists in your electronic device)
  3. Share with someone why you are grateful for them. It may be a family member, a loved one, coworker, neighbor, online contact, service provider, or whomever you choose. Letting people know that we are grateful for them and how they impact our lives goes a low way towards encouraging others and it helps us to be less selfish.

What are you grateful for today? Leave a comment below and let me know. Also, I invite you to click HERE to download a free gift for you. The CROWN TO SOLE Wellness Action Guide is my gift to help you take control of your health so you can thrive!

From Illness to Wellness: A Journey of Healing

autoimmunity recovery, black women's health, health, healthy lifestyle, lifestyle transformation, personal wellness coaching, wellness, , , , ,

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

3 Keys to Honoring your Fitness Commitment

action, exercise, health, healthy lifestyle, personal wellness coaching, walking, wellness, , , , ,

Have you decided that 2024 is the year you will take control of your health and develop a fitness routine? That is a goal that many people set when entering a new year. It is a worthy goal at any time in your life.

Although we have good intentions, sometimes life’s circumstances get in the way and get us off track. For example, I like to walk outside as part of my fitness routine. However, it is more difficult for me during the winter months because I don’t like walking in the COLD!

Recently, we had several inches of snow on the ground. I didn’t get outside to walk every day while the snow was on the ground but, I did manage to keep my commitment to myself a few of those days and walk outside.

So, what can you do to help you keep your commitment to yourself? These are the 3 Keys that I used to help me get out to walk in the snow.

  1. PLAN – Decide what activity you want to do (hopefully, one you will enjoy). I like walking.
  2. PREPARE -Determine what is needed to help you accomplish the activity. Because of the cold weather and the snow, I layered up to keep myself warm with the appropriate protective gear.
  3. PROCEED – Now that you have a plan and prepared yourself, as the NIKE slogan says, “Just Do It” and move forward. After I had all those clothes on, I was ready to get outside and do what I set out to do!

What is your fitness commitment to yourself? Leave a comment below and let me know. YOU CAN DO IT!

Blessings!

Dr. Karla

Your Mindset Matters. Renew Your Mind!

healthy lifestyle, joy, lifestyle transformation, self control, wellness

“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!

4 Great Benefits of “Green” Eating; especially if you’re sick!

healthy lifestyle, holistic, nutrition, personal wellness coaching, wellness, , , , ,

One of the recommendations that people often hear when they are trying to adopt a more healthful nutrition plan is “eat green leafy vegetables”.  There are several benefits to eating a lot of “greens”.

Chlorophyll is a substance found in green plants.

  1. It acts as a blood detoxifier.
  2. This in turn helps increase circulation to your body’s organs.
  3. It is also thought to help reduce offensive body odors.

Super green foods include the young cereal grasses like wheat, barley, alfalfa, rye, oats, kelp, and chlorella. 

4. These super greens have many nutrients to help support your body’s functions including supporting your immune system.

If you are not already doing so, try adding different leafy greens and super greens to your diet to help you regain and/or maintain your health for good.

Adopting a practical, doable, and enjoyable nutrition plan for health is one of the areas in which I give support to my private clients. 

If you are a woman struggling with chronic illness such as autoimmune disorders and ready to invest in yourself for a 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 appointment. I look forward to speaking with you!

The Holy Spirit Empowers You For Healing

health, healthy lifestyle, wellness, , , ,

One of my daily prayers is for God’s Holy Spirit to dwell in me. I realize I need CONSTANT HELP! Because I have been praying this prayer to have an intimate relationship with God, I decided to do some in-depth study regarding the Holy Spirit.

My goal was/is to improve my spiritual life and I continue to seek that. However, I came across something in my study that I wanted to share as it relates to physical healing. (Y’all know I’m trying to fulfill my purpose in helping us get well from “CROWN TO SOLE”!)

I’ve been reading this book, Your Best Helper The Holy Spirit, by John L. Shuler (Pacific Press, 1983). On page 40 he states, “Much is said today about various factors contributing to robust health. This emphasis is good. But very few take into account that in addition to all the physical factors listed, the Holy Spirit gives health. ‘Joy in the Holy Spirit is health-giving, life-giving joy. In giving us His Spirit, God gives us Himself, making Himself a fountain of divine influences, to give health and lift to the world.’ – Testimonies, vol. 7, p. 273 (Ellen White)”

The Holy Spirit will give us the power to make wise choices when it comes to making lifestyle changes to transform our bodies for wellness. God promises to give us His Spirit. Thank you God! I’m grateful for this Power.

If you are struggling with chronic illness such as autoimmune disorders and want additional personalized support to help you 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 appointment today. I look forward to speaking with you!

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!

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:

Trust The Process and DON’T GIVE UP!

action, faith, health, healthy lifestyle, lifestyle transformation, wellness, , , ,

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!