Kerry Fleckenstein, Therapeutic Lifestyle Recovery Coach
9:00 am

Foods for Fibromyalgia!

What is it?  Fibromyalgia is now seen as a central nervous system problem. Symptoms include increased sensitivity to pain, achy and stiff joints, fatigue, and specific tender points on the back, chest, arms, and legs. Migraines, sleep disorders.  This if often brought on by an abundance of stress. 

When looking for foods that will help with fibromyalgia we want to talk about alkalinity.  When wake up in the morning, our bodies are in a more acidic state. Just like any chronic illness or auto-immune disease we want to have balance. We want to avoid extremes to better support digestion and metabolism. A certain amount of acidity is needed to properly digest food as well a good amount of alkalinity will support metabolism.

Your body is always striving for BALANCE. It IS possible to be overly acidic OR overly alkaline. Yet it can be confusing as to how to support this balance that we want. Staying close to nature in diet and lifestyle is the best way to attain balance in health and well-being. Eating for fibromyalgia is eating whole foods.  You can do this vegetarian or you can do this eating meat.

Tip 1:  An important thing to consider when we are talking auto-immune or fibromyalgia is to go gluten-free and somewhat grain free.  Gluten in the beginning all the time, and grain free most of the time.  When eating animal protein, choose smaller portions of meat and balance with greens, raw and/or cooked vegetables.  Think Broccoli.

Tip 2:  When eating eggs, always ingest whole eggs, not egg whites alone. Egg whites are VERY acid forming, AND the egg yolk is one of nature’s finest fats, rich in biotin, minerals and easy to digest. It is the egg white that is hardest to digest. The benefits are a page long, and for most people with egg allergy, it’s the white, not the yolk.

Tip 3:  Avocadoes.  Avocadoes, the healthy raw fat of champions everywhere.  Use them in blender drinks, raw dishes and even great for breakfast.  You can substitute them in for other ingredients in cooking.  Healthy fats are a great way to control cravings for sugars and excess carbohydrates . Also, use Avocado Oil for cooking, salad dressing, homemade mayo., etc.

Tip 4:  Some studies show the need for Vitamin D and Magnesium. This can be found in Salmon, walnuts and spinach.  You can take a good quality Vitamin D suplement.  

Kerry Fleckenstein, Therapeutic Lifestyle Recovery Coach
9:00 am

The Skinny on Fats!


Dietary fat: is it good or bad?

Both. not all fats are created equal.

Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system, and contribute to behavior problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain.

Many people are scared of fats, but our bodies need fat for insulation, vitamin and mineral absorption, and to protect our organs. High-quality fats can steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, and provide lubrication to keep the body functioning fluidly.  You CANNOT lose weight without eating good fats. It fills you up, guards against hunger pains, and keeps you healthy.  Talk to me about a perfect plan.

Where to Find Healthy Fats

·  Avocados, olives, coconuts, wild salmon, and omega-3 rich organic eggs.

·  Whole nuts and seeds, and their butters like almond butter or tahini.

·  Look for the highest quality organic oils when shopping. Words to look for: organic, first-pressed, cold-pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted.

How to Use Healthy Fats When Cooking

·  For cooking at high temperatures (stir frying and baking), try butter, ghee (clarified butter), or coconut oil.

·  When sautéing foods, try organic extra virgin olive oil.

·  Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.

Try this delicious, easy recipe for a great source of healthy fat:

Avocado Dip
Prep time: 3 minutes
Makes 1 cup


·         1 large peeled and pitted avocado

·         2/3 cup plain yogurt, plain greek yogurt

·         1 diced tomato

·         a squirt of lemon or lime juice

·         a dash or two of cayenne pepper

·         sea salt and black pepper


·         Mash avocado with a fork until very smooth.

·         Add yogurt, tomato, and cayenne. Blend until smooth. This may be done in a food processor, in a blender, or with a fork.

·   Add sea salt and fresh black pepper to taste.

·   Serve chilled with mixed raw vegetables.

What are you waiting for?  Lose weight, get healthy and eat fat!!

Kerry Fleckenstein, Therapeutic Lifestyle Recovery Coach
9:00 am

Aromatherapy is amazing for stress relief!


When used properly, the power of essential oils lies in their ability to deliver the beneficial healing properties of certain plants in a direct and highly concentrated form. Recognized long ago for their therapeutic properties, ancient Egyptians made essential oils by first soaking the flowers, leaves, twigs or bark in oil and then filtered it to gain just the oils.

The healing applications of essential oils are many, from antibacterial defense to pain relief and emotional therapy, depending on the type of oil. From a scientific perspective, oils are effective because 50 million smell receptors inside the nasal cavity connect to the brain's Limbic System - an area responsible for your emotions. From a human perspective, they simply smell nice and make us feel better.

Whether improving mood or overall health, a winning strategy begins with stress reduction. And for the physical body that interprets stress as pain, these five essential oils know just where it hurts:


Lavender is the most recognizable and versatile oil. With its calming, earthy, lightly sweet and freshly floral scent, it is widely used for its relaxing and balancing effects on both the physical and emotional bodies. It may also be used as a pain reliever for muscles and joints, or as an antiseptic on minor cuts, burns, bug bites and stings.


With its comforting warm, exotic aroma, Frankincense's most common use is stress relief; however, it may also be applied topically to the skin to rejuvenate cells and repair scar tissue, or used to calm certain respiratory conditions such as asthma, coughing and bronchitis. Add it to your favorite lotions, your morning shave water, or just put it in a diffuser and gain the benefit of the smell.


Another highly versatile essential oil, this one may be even more costly than most, due to its labor-intensive extraction process, which requires 60,000 roses for every one ounce of rose oil. In addition to providing relief from both stress and depression, the many uses of rose oil include the treatment of eczema and menopausal symptoms.


Though both the Roman and German types of chamomile essential oils are well suited for calming the nerves and supporting digestive health, there are some important differences between the two. Where the Roman variety is superior in addressing mental anxiety, paranoia and hostility, the German variety excels more in the treatment of irritated skin. Roman Chamomile is especially soothing to the systems of the body and helps to support a healthy inflammatory response. For aromatic, or topical use. This is especially good in conjunction with anti-inflammatory eating.


If the pure scent of warm vanilla makes you feel right at home. With the ability to both soothe in tranquil relaxation and stimulate mental clarity, this rich aroma can vary in its therapeutic effects. Vanilla essential oil has also proven effective in relieving upset stomachs and reducing cravings for sweets.

doterra emotional therapy

The DoTERRA Emotional Aromatherapy System is a revolutionary organization of aromatic plant families around a continuum of emotions for a simple, profound approach to using fragrant essential oils in emotional aromatherapy applications. Individual essential oils can be used with great effectiveness by skilled aromatherapists. Do–TERRA makes emotional

Aromatherapy easy and accessible for anyone dealing with common negative emotions with a new line of proprietary essential oil blends representing six categories of emotional well-being. Each delicate blend contains pure, therapeutic-grade essential oils that can be used aromatically or topically to help balance and brighten your changing moods. Just a few drops of these naturally complex, fragrant blends can elicit profound emotional responses to help you let go of burdens, find comfort and encouragement, or inspire you to dream with passion again.

Kerry Fleckenstein, Therapeutic Lifestyle Recovery Coach
9:00 am

What is Raw Honey?

honey jar
You have probably been hearing a lot about the benefits of raw honey: it’s great for your immune system, it can help with allergies, its chock full of vitamins. But I wasn’t sure exactly what raw honey was, or what the difference was between raw honey and the honey you buy at the grocery store. So as usual I decided to find out.  I had been buying the milky thick Raw honey and loved it, now it was time to get the scoop. 

Generally speaking, the basic difference between raw honey and “regular” honey is the way it’s processed. Raw honey has not been heated to high temperatures in order to achieve the golden, syrupy look we’re used to. Some people think that this heating, also called pasteurization, is necessary to make the honey fit for human consumption, as it kills bacteria and filters out bits of pollen and other debris.

Just like most foods that are processed or pasteurized, liquid honey loses a lot of its beneficial nutrients when it undergoes a heating process. Raw honey is loaded with nutrients like energizing B vitamins and immune-boosting vitamin C. It contains antibacterial and antioxidant properties, helping fight off free radicals in your body and keeping your immune system strong.  This however is only true of honey that is local to your location.  Big commercial honey’s (the bear and many others)  are not local.  Therefore it was not pollinated by local bees and you won’t receive the immune system and allergy system boosts that you will get from the local stuff.  (Plus it’s basically been cooked)

It’s likely that raw honey isn’t sold at your local grocery store in fact, a 2011 study found that many brands of honey sold in conventional stores don’t even contain any pollen.  If you want to go raw, look for honey at your local health foods store, at a farm stand, or at a farmer’s market.  It’s worth it.onguard dropsDon't let flu season catch you off guard! dōTERRA®'s On Guard® Protecting Throat Drops provide a convenient way to benefit from On Guard's immune-supporting properties. With all-natural organic cane juice and organic brown rice syrup, these drops help defend against pathogenic microbes of the mouth and throat*, support fixed and mobile immune function*, and can help calm and soothe dry, scratchy throats     or ask me about any products and become a Wellness Advocate

Kerry Fleckenstein, Therapeutic Lifestyle Recovery Coach
4:35 pm

How do you like your yogurt? Greek or Regular?


Yogurt is a great source of vitamins, calcium and protein, suitable for a healthy diet.  But what happens at the Grocery Store?  It's overwhelming isn't it.  While scanning have you noticed the newer options popping up?  Especially the Greek yogurt.  I’m always asked “what’s the difference, and why eat it?


The production of yogurt consists of the bacterial fermentation of milk, where live microorganisms, known as probiotics, are added to the milk to help create the final product. Greek yogurt is made in a similar fashion, but with an extra process of straining and filtering with a cloth or paper bag to remove the whey. This gives Greek yogurt a thicker consistency that is somewhere between that of yogurt and cheese. (This also takes out 90% of the lactose for those of you with a lactose intolerance)


Both regular yogurt and Greek yogurt contain probiotics, which are sometimes referred to as "good" bacteria. These probiotics are beneficial to a healthy digestive system by maintaining the balance of organisms found in the intestines. Called, "Gut Flora"  Probiotics used in the production of yogurt have also been found to strengthen the immune system and help battle illness and infections.


Yogurt is an excellent source of protein, which is important for muscle building and recovery. If you are wondering which one to choose and want to use yogurt as a source of protein, look to Greek yogurt as a more significant source of protein.  Greek yogurt tends to contain a higher concentration of protein due to the straining and filtering used in the production process. The higher levels of protein make Greek yogurt an awesome alternative for those who exercise regularly and want protein.

Sugar, Sodium and Carbohydrates

The straining and filtering process used when making Greek yogurt reduces the amount of sugar and carbohydrates found in regular yogurt. This can make Greek yogurt seem more appealing to those with diabetes or someone who watches carbs for other reasons.  Greek yogurt has also been found to contain half the amount of sodium found in regular yogurt, which is another benefit of the straining and filtering process used in the production of Greek yogurt.

Calories and Fat

When comparing Greek yogurt to regular yogurt, Greek yogurt has significantly more fat and calories than the regular version. Those who prefer Greek yogurt, but are worried about the fat content and added calories should look for Greek yogurt made from nonfat or low-fat milk. Due to the increased consistency and creaminess of Greek yogurt, the nonfat and low-fat versions of Greek yogurt may be a passable substitute to Greek yogurts made from whole milk.

Things to Remember, The down-side

When making the decision between Greek yogurt and regular yogurt, on a whole Greek is the better choice.  It does cost more (a downer) and it only has about a third of the calcium of regular yogurt.  So if those are the only things you are judging on, the Regular wins out.  However Fat is good for you, cost is worth it, and calcium can be obtained in many forms.  Exercise can also protect your bones.  So I don’t’ think it’s toss up, but here is what you can consider for your choice:  Those looking for a dietary substitute to fatty snacks may prefer regular yogurt, while bodybuilders and athletes might find the high protein and low carbohydrate content of Greek yogurt more appealing. There is, of course, one more underlying factor that may trump the rest, and that is the difference in overall taste.  Of course that being said we should talk quickly about the sugar content.  Plain is best.   No matter what the choice if loaded with sugar, sugar substitute, fake fruit, or fruit in syrup and toppings etc., you are compromising the benefits of yogurt consumption in the first place.