Kerry Fleckenstein, Therapeutic Lifestyle Recovery Coach
5:00 am

Eat for Arthritis!

arthritis diet

While there is no specific “diet” that people with arthritis or RA, should follow, but there are researchers have determined that certain foods that can help control inflammation. Many of them are found in what’s labeled the Mediterranean diet, which basically emphasizes fish, vegetables and olive oil.  Here are some of my best suggestions.  I have found even for myself if I follow the below guidelines I don’t have any of after food aches or that feeling you have when you eat too much salt.  Know what I mean?  So….

Eat Fish
Certain types of fish are rich in inflammation-fighting omega-3 fatty acids, which reduce C-reactive protein (CRP).
How much: At least 3 to 4 ounces, twice a week
Best sources: Salmon, tuna, sardines, anchovies and other cold-water fish

Fruits and Veggies
Fruits and vegetables are packed with antioxidants, which support the immune system – the body’s natural defense system – and may help fight inflammation.
How much: At least 1½ to 2 cups of fruit and 2 to 3 cups of veggies per meal
Best sources: Colorful foods such as blueberries, blackberries, cherries, strawberries, spinach, kale and broccoli

Have a Handful of Nuts or Seeds
Nuts are full of inflammation-fighting monounsaturated fat, protein and filling fiber, too – a bonus if you’re trying to lose a few pounds. I know you’re thinking, “nuts are fattening”, they are not.  It is a misconception due to the belief that fat is bad for you.  Nut fat is good food.
How much: Eat 1.5 ounces of nuts daily (about a handful)
Best sources: Walnuts, pine nuts, pistachios and almonds

Break out the Beans
Beans have several antioxidant and anti-inflammatory compounds. They’re a low-cost source of fiber, protein, folic acid and minerals such as magnesium, iron, zinc and potassium.

Olive Oil
Olive oil contains heart-healthy monounsaturated fat, antioxidants and oleocanthal, a compound that can lower inflammation and pain.
How much: Two to three tablespoons per day for cooking or in salad dressings or other dishes
Best sources: Extra virgin olive oil is less refined and processed. It retains more nutrients than standard varieties.  I do Olive oil Shots!

Peel Some Onions
Onions are packed with beneficial antioxidants. They may also reduce inflammation, heart disease risk and LDL, or “bad” cholesterol. Try them sautéed, grilled or raw in salads, stir-fries, whole-wheat pasta dishes or sandwiches.

Should you eat Nightshades or Not?
Nightshade vegetables – eggplant, tomatoes, peppers and potatoes – are central to Mediterranean cuisine. Some people believe they trigger arthritis flares, but there’s limited scientific evidence to support this theory. Try cutting nightshades from your diet for two weeks to see if symptoms improve. If you feel great then maybe you should cut them for the most part.  Or at least limit.

Eat your Fiber
Fiber lowers C-reactive protein (CRP), a substance in the blood that indicates inflammation. Getting fiber from foods lowers CRP levels more than taking fiber supplements. Foods that have carotenoids, the antioxidants that give carrots, peppers and some fruits their color, are quite good at lowering CRP.

No Processed Food
Processed foods such as cookies, chips and other snacks can be high in unhealthy fats, which are linked with inflammation. Opt for fresh fruit instead. Canned goods – vegetables and soups – are often high in sodium, which boosts blood pressure. Look for low sodium options, or go with fresh or frozen vegetables.

Limit the Salt
There are conflicting reports about just how bad excess salt is for us. We know it causes fluid retention – one of many factors that can lead to high blood pressure.  Again, this goes with limiting processed foods.  Processed foods contain high amounts of sodium.

Fill Your Plate
The Food Pyramid many of us grew up with has been replaced with a colorful plate that emphasizes proper proportions. One important message: Fill half your plate with vegetables. (or 75% if you are adventurous.)

Aromatherapy provides one of the most effective treatments for arthritis, not only in retaining the mobility of the joints but in giving pain relief and helping to ease inflammation and swellings.  In all cases of arthritis, however, the first area of attack must be diet which, when changed, can in some patients completely transform their condition.

Some suggestions:

  • Rosemary Oil:  Great for: Treatment of muscle and joint pain and improving circulation
  • Marjoram Oil:   Great for: Treatment of stiff, painful joints
  • Eucalyptus Essential Oil:  Great for: Improving circulation and natural healing
  • Lavender Essential Oil:  Great for: It’s mood boosting, relaxing properties. Good for dull, throbbing pain.
If you are looking to change your life and try something new, get wholesale prices on essential oils, and learn more, email me @

Kerry Fleckenstein, Therapeutic Lifestyle Recovery Coach
9:00 am

Take care of your Liver!


Optimizing liver function helps ensure the body can effectively rid itself of pollutants, heavy metals and various other toxins. Supporting liver health is essential to our health and well-being. It becomes especially important as we age because liver function naturally declines. Herbs, supplements and essential oils can help improve liver health.

Supplementing for Liver Health is Vital

Environmental toxins are a major concern in our modern world and unfortunately many are unavoidable.  Our skin is the largest organ in our bodies so everything it touches, all things rubbed on it and everything in the air can potentially enter our bodies and it’s our livers that do the cleaning.  Just like a pool filter.  Our body cannot keep up with the increasing toxic burden of our world. Eating healthy is important for our health, but it isn’t enough to maintain optimal liver and cellular function anymore. Supplements, organic soaps, essential oils, all play a role in helping liver function.



The most abundant and important antioxidant found in our body, and in the cells of any living thing on the planet. Glutathione is essential in order to maintain immune function and combat oxidative stress levels. Because glutathione is our body’s master detoxifier, it is no surprise that the majority of it is found in our liver.

Milk Thistle Extract (also known as Silymarin)

Supporting liver function and detox, milk thistle extract is a powerful antioxidant and anti-inflammatory ingredient. Milk thistle helps protect our liver and body from the constant bombardment of toxins we face each day.


In the past, dandelion roots and leaves were used to treat liver problems. Native Americans also boiled dandelion in water and took it to treat kidney disease, swelling, skin problems, heartburn, and upset stomach. In traditional Chinese medicine, dandelion has been used to treat stomach problems, appendicitis, and breast problems, such as inflammation or lack of milk flow. In Europe, it was used in remedies for fever, boils, eye problems, diabetes, and diarrhea.

Licorice Root

Licorice is another useful herb known for its effectiveness in natural body detoxification. Its root works effectively in neutralizing strong chemicals that are found in the liver. It also stimulates positive reaction during the process of detoxification.  The supplements are available as teas, capsules, tablets and liquid


This mineral also plays a role in our body’s glutathione levels as it is directly involved in the methylation cycle. Recycling antioxidants in the body and aiding in the detoxification process. Selenium is important for our liver health, partially due to its ability to enhance glutathione levels.
Studies have found that taking a selenium supplement regularly can help reduce the risk of developing liver cancer and protects against liver damage.

Recommended Oils from DoTerra:

Peppermint Oil

Peppermint oil can be used in the bath, can be consumed, and can be applied topically. If you want to drink it, you only need a few drops of it for it to be effective. You can add it to a detox smoothie or simply add it to water. Peppermint oil can also help you regain or maintain your concentration, and can soothe the digestive system. Peppermint oil is taken from the peppermint plant, which itself has been used medicinally for thousands of years. You’ll often find peppermint oil mixed with other essential oils in a detoxifying blend.

Juniper Berry oil
Juniper Oil

Juniper oil comes from juniper berries, Juniper berries themselves are good for the body thanks to their antioxidants. They can also be used to aid in the digestive system, and can be used as a diuretic. When you use essential oils you are capturing the essence of their source without actually having to use the source plant itself. Juniper oil can help relax the mind and get you to stop stressing out, and can help alleviate pain. As a diuretic it can help flush out toxins and excess water weight, including excessive amounts of sodium.

Grapefruit Oil

Perhaps you’re used to eating grapefruit, but didn’t know that an oil can be extracted from it that can help the body in numerous ways, not least of which is detoxing? It may be one of the most helpful oils you’re not using, and you don’t have to limit its use to a one-off detox program, you can use it daily to help keep yourself as healthy as can be. It’s been noted for helping to kill viruses within the body, as well as microbes within the body that can cause problems. It is also a diuretic, helping the body flush out waste and toxins.

Lemon Oil

Lemons have long been known as having astringent properties, and there is even the Master Cleanse which relies on a sort of lemonade concoction that is designed to clear out the body. You’ll often see lemon oil added to cleaning products for the fresh scent it provides and the feeling of clean it produces. Some of the purported benefits of using lemon oil are that it can prevent cancer, free up the lymphatic system and respiratory system, and can be used to reduce inflammation in the body. You can start using lemon oil in baths or using it in a detox shake to add this to your lifestyle.

Want more info?  Interested in becoming a wellness advocate?  Shoot me an email:  Love to hear your comments, questions, etc.

Kerry Fleckenstein, Therapeutic Lifestyle Recovery Coach
9:00 am

Bloating? Digestion a problem?


Digestive health can be easily changed with simple lifestyle adjustments. 

 Do you have constipation, gas, bloating, diarrhea or heartburn?

If you answered yes to any of the above mentioned troubles there are simple ways to start changing how you are feeling.

 Simple Changes 
  • More fruit and vegetables.  Especially Pineapple, contains Bromelaine known to reduce gas and bloating.
  • More whole foods, less processed foods.
  • Drink freshly squeezed lemons in spring or filtered water. This is alkalizing and helps to clean the stomach of any residual debris.  You can also put a drop of lemon essential oil or peppermint in your drink or food.
  • Do not ignore the urge to have a bowel movement.  Listen to your body.
  • Eat more fiber (#1)
  • Skip the NSAID’s/non-steroidal anti-inflammatory drugs.  Regular use of these drugs can cause peptic ulcers in the digestive tract.
  • Be careful of use and overuse of other drugs that create digestive problems.  Too many antibiotics can strip your gut of good bacteria.
  • Don’t overeat.
  • Use herbs and essential oils (ask me for more information and see below)
  • Drink your liquids before and after meals, not during.
  • Take your time and really chew-chew-chew.  Your body can use energy for other things if you chew your food instead of relying on acid and enzymes.
  • Eat slower so you do not swallow a lot of air while you eat.
  • Do all of the above and skip the laxatives, as your body becomes reliant on them and they are habit forming.
  • Smoking and drinking can cause ulcers and heartburn.
  • Don’t be afraid to enlist help.



Digestive Blend

Many essential oils have been recognized through research as powerful agents to help restore normal balance in the digestive system. DigestZen® takes advantage of these well-established therapeutic compounds in a proprietary blend of pure essential oils. Ginger, peppermint, tarragon, fennel, caraway, coriander and anise each have specific attributes which add to the overall efficacy of this potent blend. When used internally, dōTERRA®'s DigestZen brings soothing digestive relief. For aromatic, topical, or dietary use.

This is a blend, however you can use any of the components individually as well. Especially Peppermint.

If you or anyone you know is interested in learning more about oils or how to become a Wellness Advocate, email me: