Tag Archives: healthy lifestyle

Circle of Strength: Embracing Sisterhood to Overcome Autoimmune Challenges

autoimmunity recovery, black women's health, holistic, personal wellness coaching, sisterhood, support, wellness, , , , , ,
Dr. Karla and Dr. Carolyn

This past weekend was very special for me as I celebrated the beauty and value of good sisterhood relationships. I was invited to participate with one of my close sister friends on a panel in which we discussed what makes our bond so precious.

My panel partner is my dear friend and colleague, Dr. Carolyn Lightford. We developed a friendship that quickly evolved into a sister bond many years ago during our 3rd year of medical school. Our relationship deepened during our time together in the same Family Medicine Residency program.

Carolyn and I have shared so much during these past few decades. Together we have laughed, cried, studied, celebrated, complained, prayed, and encouraged one another. We have also served as each other’s physician! God allowed our paths to cross many years ago and we agree our bond is for life.

The same day of the sisterhood panel, I acknowledged a milestone with another group of special ladies. My sorority line sisters, Vivian, Karen, Cathy, Monya, (my sands) and I celebrated becoming members of Delta Sigma Theta Sorority, Inc. 44 years ago.

Take Five – MuRho-Delta Sigma Theta

These ladies became my family during a time when I needed support, community, friendship, and positive influences. We became that for each other during our quest to become members of the sorority. Forty-four years later we are still connected. We live in different towns; however, the love remains.

During the panel discussion we shared some of the “Golden Rules” of friendship which include:

  1. Listening well
  2. Honesty
  3. Extending a shoulder to cry on
  4. Genuine interest in one another
  5. Loyalty
  6. Acceptance
  7. Love

When I became ill a few years ago with auto-immune disorders, these sisters were among those who prayed for me, checked on me, loved on me, and encouraged me on my journey to healing and recovery of health. My sisterfriends are important in my holistic wellness.

I grew up in a home with brothers; however, I have been blessed with precious “sisterfriend” relationships throughout my life. I don’t take them for granted and I am forever grateful. If you are blessed with special sisterfriends, reach out to them and let them know how much they mean to you. They can be “lifesavers”.

If you are struggling because of autoimmune disorders and ready to invest in yourself for a high-level of dedicated, personalized, 1 to 1 support in taking control of your health to thrive, I invite you to make an appointment with me for a free Overcome Autoimmunity Discovery sales call to see if and how I can help you.

Click HERE to schedule your appointment today!

Blessings,

Dr. Karla

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

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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

Beyond the Dream: Nurturing Wellness through Purpose and Compassion

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As we celebrate the birth, life, and legacy of Dr. Martin Luther King, Jr. on this MLK Holiday, it is difficult for me not to think of his death as a starting point for my reflections.

My first recollection of hearing the name, Dr. Martin Luther King, Jr., was the day he was killed in my childhood hometown of Memphis, Tennessee. I was 6 years old, soon to turn 7 years. We were watching the television reports about this man who had been shot after coming to town to lead a sanitation worker’s strike.

I didn’t know who Dr. King was at the time. What struck me and made me remember this event was how my mother was crying, the same way she and my aunt did when my grandfather, their dad, died. Then our neighbor lady who lived next door to us, Mrs. Leona, came over and she was crying with the same intensity as my mom. I knew we were not related to the next door neighbor but they were both sobbing as if a family member had died. It was then that my 6 year old mind recognized Dr. King must have been somebody important and meant a lot to many people.

Over the years, initially through the influence of my activist parents and later through my own studies, I learned more about Dr. King and his life of service to uplift humanity with compassion. While fulfilling his life’s purpose led to his untimely and tragic death, I am inspired to use my God-given gifts, talents, and skills to fulfill the purpose that God has for my life to help people heal.

I am learning that being of service to others in the manner designed for me, is helping me tremendously in my personal journey to holistic wellness. While I may not know exactly how this journey will unfold, I have a sense of peace that I am being led to give with purpose and compassion as I receive the blessings of God.

Through my coaching and consulting business, CROWN TO SOLE Wellness, LLC, I encourage, empower, and equip individuals to take control of their health so they can fulfill their God-given purpose.

Today, I am offering a FREE GIFT to those who may not be ready, willing, and/or able to invest in my coaching and consulting services but still want help in moving forward on their wellness journey. Click HERE to receive your free CROWN TO SOLE Wellness Action Guide. This powerful resources is packed with valuable “goodies” to help you reclaim your health and you can have it for free! (featured image: Dr. Martin Luther King, Jr./Photo: Flip Schulke/CORBIS/Corbis via Getty Images)

Blessings to you!

Dr. Karla

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

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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 Beauty of A Great Community!

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I’m so blessed to have connections in different cities and I don’t take the kindness and hospitality of others for granted. Whenever, I am the beneficiary of the generosity of others, it encourages and reminds me to be kind to others as well.

I recently traveled to Florida to attend a conference for women entrepreneurs. While I was looking forward to meeting with the other attendees and learning from the various workshops and activities during the conference, I knew there would possibly be some challenges as it related to eating the way I wanted.

My autoimmune disorders are controlled and have been in remission largely due to my nutrition and lifestyle regimen. It can be a challenge finding the proper foods when you are traveling out of town, staying in a hotel, and don’t have a car.

Often, when dining at a restaurant, I can usually find “sides” to order if the restaurant is not known specifically for being “vegan”, “vegetarian”, or “plant-based” friendly. There were not many choices at the hotel restaurant where I was staying, but I was able to manage okay.

HOWEVER, I was so grateful to be able to reconnect with my friend, Denise, who a few years ago had moved with her husband to the city where the conference was being held. Denise came and picked me up to attend Sabbath church services where her husband is pastor. Then she invited me over to enjoy a home cooked “plant based” ‘Sabbath lunch.

Getting ready to enjoy Sabbath lunch!

But she didn’t stop there. My girl had me fix myself a “to-go” plate. She even gave me stuff to share with my conference roommate. Ya’ll, I had my “to-go” food the next day for breakfast and lunch. It was soooo good too! I’m grateful and so glad I reached out.

I’m reminded of the scripture in James chapter 4:2 that says, ” you have not because you ask not”. Now, James may not have been talking about the scenario I just described but I’m still glad I was not too afraid to get in touch with Denise. She and her husband, Pastor Fred, helped to make my visit to Florida a great experience.

As we move forward in 2023 and beyond, let’s look for opportunities to be kind to others. Also, don’t be afraid to ask for help when you need it.

If you suffer from chronic illness, such as autoimmune disorders, and are ready to take control of your health so you can fulfill your God-given purpose, 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! I look forward to speaking with you!

The Holy Spirit Empowers You For Healing

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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!”

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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

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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: