Tag Archives: holistic wellness

Empowering Women with Chronic Illness: Help Me Help Your Loved Ones

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Living with a chronic illness is a journey filled with challenges, especially when it comes to managing fatigue, pain, and inflammation. As a holistic wellness coach, I’ve dedicated my practice to supporting women who are ready to take back their health and transform their lives.

I know from personal experience and my work with clients that the journey to wellness is deeply personal—and it’s easier with the right support and guidance. My private coaching program is here for women who are ready to experience relief, find balance, and discover a new level of wellness.

Who Can Benefit from My Program?

If you know a woman in your life struggling with autoimmune issues or chronic illness, who dreams of waking up energized, pain-free, and able to live fully, I’d love the opportunity to help her.

Why Refer to Me?

In my program, we focus on holistic wellness approaches tailored to the unique needs of women with chronic conditions. Together, we explore everything from nutrition to mindset, daily routines, and lifestyle shifts, all to empower women to live healthier, fuller lives.

If you think someone in your life could benefit from this journey, I invite you to refer her to me. Your support could be the first step in transforming her life.

Schedule a free call to learn more: Free Discovery Call for Coaching Services! I look forward to hearing from you!

From Fatigue to Freedom: How I Reclaimed My Energy and Health

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One of my major frustrations when I initially developed autoimmune disorders was the overwhelming fatigue which limited my daily activities. 

For a period of about three months I didn’t even have the energy to climb the stairs in our home. I think I perfected the “craft” of lying flat on my back to pray because I didn’t have the energy to get on my knees… AND MY BODY HURT! 

Thank God for hearing and understanding prayers whether we are sitting, standing, kneeling, or lying down  because BAY-BEH… I was struggling!

I wanted so much to feel better and for my health to improve but I was also afraid that I might get worse and die. Real talk… I hated being afraid.

While my healing didn’t come in the manner I prayed, (I tried to “touch the hem of His garment” for instantaneous healing but I kept waking up sick🤷🏽‍♀️) I slowly began to improve as I implemented a step-by step lifestyle transformation process that I continue to use regularly.

This process includes mindset, nutrition, rest, exercise, and faith. 

Within one year I had improved so much my doctor told me to keep doing whatever I was doing. She agreed to continue to monitor me. THANK YOU LORD!

Perhaps you can relate to some of the frustrations and fears that I experienced as you navigate your journey with chronic illness and autoimmune disorders. If so, I want to encourage you to not lose hope. I’m a living witness that things can get better.

My private coaching clients have achieved success in improving their health and reclaiming their energy as I teach and help them implement the same process I use for myself.

If you are ready to take control of your health and and want help doing so, I invite you to schedule an appointment with me for an Overcome Autoimmunity Discovery call to see if and how I can help you.

Click HERE to schedule your call. I look forward to speaking with you!

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

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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!

Circle of Strength: Embracing Sisterhood to Overcome Autoimmune Challenges

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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

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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

How to manage your chronic illness during family crises

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Living well with a chronic illness such as an autoimmune disorder involves intention, attention, and self-care. But what happens to your routine when unexpected, potentially catastrophic, life events occur in your family?

Unfortunately, things don’t always go as planned and things can change in a moment. How do you keep your health from declining during these times?

Recently, my family experienced a sudden huge change in our home when my son suffered a major medical event. He was subsequently hospitalized for almost 3 weeks, including ICU and inpatient rehab.

Because my husband and I did not want to leave our son alone in the hospital in this vulnerable state, our temporary home became whatever hospital room our son was in for the duration of his hospitalization. (And I would do it the same way all over again!)

My major concern was to make sure my son was well taken care of; however, due to my autoimmune disorders, I also needed to continue to take care of myself to avoid a flare up.

I want to share a few tips that have helped me as our family adjusted to this medical crisis.

  1. Pray – From the moment I realized my son was having trouble I began praying a lot more. In addition to praying for him to be okay, I had to pray that I would not have panic attacks! I also asked for a lot of other people to pray for us! It has helped me to stay calm. (for the most part)
  2. Breathe – I have been practicing a lot of deep breathing exercises to help keep myself centered and not become overwhelmed. This helps to clear the mind and bring a sense of peace.
  3. Eat nutritious food – Because I was in a different environment from my home, I had to be intentional about the food I was eating to make sure I continued to eat in a way to support my health to stay well. So, I continued to eat a lot of fruits, vegetables, legumes, nuts, and drank a lot of water.
  4. Rest – My husband and I spent the nights in the hospital with our son but we would take turns during the day to go home for a few hours to freshen up and just allow ourselves to try to relax. Honestly, it was hard to relax at home because I felt I needed to be at the hospital.
  5. LET PEOPLE HELP YOU!!! Whew! I can’t emphasize this enough. Not everyone will be able to help you in the same way, and some people may not be able to do much at all for you. HOWEVER, there were people who were willing and able to do what they could to make the load a little easier for us. I am forever grateful for the different ways people showed their love for us. Support of your community is so valuable.

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 reclaim 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! I look forward to speaking with you!

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!