Kerry Fleckenstein, Therapeutic Lifestyle Recovery Coach
9:00 am

Why forgiveness helps you heal and feel less stress!

foot-594140

Have you ever downed an entire package of chips, crackers, or cookies? Ate pizza or cake until you felt sick? Drank more coffee or wine than your body wanted?

Do you remember how you were feeling at the time?

I ask because sometimes we overeat to help distract us from emotional pain. Think about it – have you noticed that sometimes when you overeat you’re not hungry at all? What you are is lonely. Or angry. Or sad. Or resentful. Or frustrated. Or something else.

So what hurt are YOU holding on to?

Tap Into the Power of Forgiveness

Wouldn’t it be more effective to address your uncomfortable feelings? The best, most thorough, most divinely perfect way to do that is forgiveness.

Forgiving is not easy, even for the most enlightened among us. If you’ve been allowing your present health to be controlled by past hurts, I urge you to commit to forgiving. Forgiving is not for the person or situation you are forgiving, forgiving is for YOU

These steps can help:

· Talk to sympathetic friends and family about your desire to forgive. Chatting with others is tremendously comforting.

· Write a letter to the person you’d like to forgive. You can decide whether or not you send it.

· See the situation from the other person’s perspective – your own perspective may change.

· Don’t forget to forgive yourself. Sometimes we can be harshest with ourselves.
  MOST IMPORTANT

· Understand that you are responsible for your own attitude. Don’t let holding a grudge keep you from feeling free, open, and powerful in your own life.

Forgive and watch how much easier your relationship with eating becomes.


Kerry Fleckenstein, Therapeutic Lifestyle Recovery Coach
10:49 am

Auto-immune disease?

berry-197078

What is Hashimoto's Disease? And how do I live with it?

Hashimoto's thyroiditis or chronic thyroiditis is an autoimmune disease in which the thyroid gland is attacked by a variety of cell- and antibody-mediated immune processes. It was the first disease to be recognized as an autoimmune disease.

Hashimoto's thyroiditis very often results in hypothyroidism with bouts of hyperthyroidism. Symptoms of Hashimoto's thyroiditis include brain fog, weight gain or bloating, depression, sensitivity to heat and cold, fatigue, panic attacks, bradycardia, tachycardia, high cholesterol, reactive hypoglycemia, constipation, migraines, muscle weakness, cramps, memory loss, and hair loss.

Foods to Avoid:
Any food that you know you are allergic to
DAIRY:  including milk, cheese, yogurt, butter, margarine & shortening
EGGS
GLUTEN:  including wheat, oats, rye & barley that are typically found in breads, pasta and cereals
TOMATOES, tomato sauces and anything containing tomatoes
DEHYDRATED FRUIT
RICE, CORN, POTATOES (WHITE, RED, YELLOW)
ALCOHOL
COFFEE, BLACK TEA AND SODA:  caffeine and caffeine free
FRUIT JUICES
IODIZED (TABLE) SALT
SUGAR and NATURAL & ARTIFICIAL SWEETENERS: including agave and honey
SOY or products containing soy: including soy milk & tofu
PEANUTS:  including peanut butter & peanut oil
BEEF, PORK, SHELLFISH, COLD CUTS, BACON, HOT DOGS, CANNED MEAT, SAUSAGE

Foods to Eat:
HERBAL TEAS AND DECAFFEINATED GREEN TEAS
QUINOA AND BUCKWHEAT (NOT with wheat or gluten additives)
FRESH FRUITS and VEGETABLES
SEA SALT and Spices *Individual Spices are less likely to have intolerable additives
PEAS (split, fresh & snap)
BEANS:  including navy, white, kidney, garbanzo, black, etc.
FISH:  except shellfish
MODERATE AMOUNTS OF SWEET POTATOES
MODERATE AMOUNTS OF CHICKEN, TURKEY BACON, TURKEY SAUSAGE, GROUND TURKEY, and LAMB
MODERATE AMOUNTS OF OLIVE OIL, COCONUT OIL
UNSWEETENED ALMOND MILK
THESE NUTS (RAW):  cashews, almonds, macadamias, pecans, walnuts and sunflower seeds

 

Eat more fruits and vegetables regularly and make sure that they are organically grown.
Eliminate polyunsaturated vegetable oils, margarine, vegetable shortening, all partially hydrogenated oils, and all foods (such as deep-fried foods) that might contain trans-fatty acids. Use extra-virgin olive oil as your main fat.
Increase your intake of omega-3 fatty acids.
Take ginger (start with one capsule twice a day) and turmeric supplements (follow the dosage directions on the package).
Protect yourself from harmful effects of stress, start by learning and practicing the count 4 squared breathing technique.

Does any of this sound like you?  this is one of many auto-immune conditions that you may or may not know that you are suffering from.  Many are brought on by the effects of too much stress.  Email me for more information. 

Kerry Fleckenstein, Therapeutic Lifestyle Recovery Coach
9:00 am

Are you emotionally eating and paying the price?

emotional-support

Your body responds to the way you think, feel and act. This is often called the “mind/body connection.” When you are stressed, anxious or upset, your body tries to tell you that something isn’t right. During times of extreme chronic stress, the following can be physical signs that your emotional health is out of balance:

  • Change in appetite
  • Constipation or diarrhea
  • Dry mouth
  • Extreme tiredness
  • General aches and pains
  • Headaches
  • Insomnia (trouble sleeping)
  • Lightheadedness
  • Sexual problems
  • Shortness of breath
  • Stiff neck
  • Sweating
  • Upset stomach
  • Weight gain or loss
  • Back Pain

Stress can weaken your body's immune system, making you more likely to get colds and other infections during stressful times. Also, when you are feeling stressed, anxious or upset, you may not take care of your health as well as you should. You may not feel like exercising, eating nutritious foods.

How can I improve my emotional health?

First, try to recognize your emotions and understand why you are having them. Sorting out the causes of sadness, stress and anxiety in your life can help you manage your emotional health. The following are some other helpful tips.

Express your feelings in appropriate ways. If feelings of stress, sadness or anxiety are causing physical problems, keeping these feelings inside can make you feel worse.

Live a balanced life. Try not to obsess about the problems at work, school or home that lead to negative feelings. This doesn’t mean you have to pretend to be happy when you feel stressed, anxious or upset. It’s important to deal with these negative feelings, but try to focus on the positive things in your life too. You may want to use a journal to keep track of things that make you feel happy or peaceful.

Develop resilience. People with resilience are able to cope with stress in a healthy way. Resilience can be learned and strengthened with different strategies. These include having social support, keeping a positive view of yourself, accepting change and keeping things in perspective.

Calm your mind and body. Relaxation methods, such as meditation, are useful ways to bring your emotions into balance. Meditation is a form of guided thought. It can take many forms. For example, you may do it by exercising, stretching or breathing deeply. Ask your family doctor for advice about relaxation methods.

Take care of yourself. To have good emotional health, it’s important to take care of your body by having a regular routine for eating healthy meals, getting enough sleep and exercising to relieve pent-up tension. Avoid overeating and don’t abuse drugs or alcohol. Using drugs or alcohol just causes other problems, such as family and health problems.

 


Kerry Fleckenstein, Therapeutic Lifestyle Recovery Coach
5:00 am

Eat your way out of stress?

salad-555720
Food can affect mental health.  You probably know that the food you eat affects your body. Cutting back on junk food and choosing healthier options helps you maintain a healthy heart, strong muscles and an appropriate weight. Your mood can also be affected by what you eat. For example, have you ever felt down after eating a lot of fast food? Do you have a more positive outlook after eating a green salad or some stir-fry vegetables?

What nutrients may support good mental health?

There is some evidence that suggests that certain nutrients may support emotional wellbeing. All of these nutrients are part of a balanced diet. Proper nutrition is likely to keep you feeling better physically and emotionally.  That is also why when we are talking about stress reduction it starts with good nutrition.

Omega-3 fatty acids improve heart health by reducing “bad” cholesterol in your body and increasing “good” cholesterol. Omega-3 has also shown promise for improving mental health. Researchers think that omega-3 fatty acids may affect the way your brain sends signals throughout your body.

Omega-3 fatty acids are found in seafood, such as salmon, herring, sardines and mackerel. They can also be found in flaxseeds, flaxseed oil and walnuts.

Tryptophan is an amino acid (a building block of protein) that your body needs so it can produce a chemical called serotonin. People who have depression often have a low serotonin level. Studies have examined the use of tryptophan to treat depression, but there is not enough scientific evidence to recommend this use.

Tryptophan can be found in red meat, dairy products, and turkey.

Magnesium is a nutrient that helps your body produce energy. It also helps your muscles, arteries and heart work properly. Some researchers are studying whether patients who take extra magnesium recover more quickly from depression.

Magnesium can be found in foods such as leafy green vegetables, nuts and avocados.

Folic acid and vitamin B-12 are B vitamins that play an important role in metabolism (the pace of your body’s processes) and production of blood cells. They also are related to chemicals called dopamine and noradrenalin. In many cases, people who are depressed or are experiencing a lot of chronic stress, usually don’t have enough of these chemicals.

Folic acid is found in foods such as leafy greens and fruits. Vitamin B-12 is mainly found in fish, shellfish, meat and dairy products.

Ways to Reduce Stress

· Eating healthy, well-balanced meals

· Learning to manage your time more effectively

· Getting plenty of sleep

· Making time for hobbies and interests

· Regularly exercising

· Reducing caffeine and sugar intake

· Maintaining a strong social support network

·  Saying no to requests that would create excessive stress in your life

· Learning and practicing relaxation and deep breathing techniques in activities such as meditation, yoga or tai chi

I now offer ChiroThin.  A new weight loss program that supports emotional wellbeing as well.  It consists of Amino Acids and B-12 drops precisely for the above reasons.  Some being Tryptophan, B-12 and other essentials.  All natural plan in conjunction with Coaching, recipes and only real food you make at home.  Protein, greens, veggies and some fruits.  Very exciting very stress free!!
chirothin bottle