Kerry Fleckenstein, Therapeutic Lifestyle Recovery Coach
8:31 am

Yay! Drink coffee for joint pain!


Arthritis is a general term encompassing conditions that share joint pain and inflammation.  While there is no definitive arthritis diet, research suggests including anti-inflammatory foods in your diet and limiting foods that may trigger joint pain. 

Cutting back on the consumption of fried and processed foods, such as fried meats and prepared frozen meals, can reduce inflammation and actually help restore the body’s natural defenses.  Also, high amounts of sugar in the diet can cause joint pain and inflammation.   Cut out candies, processed foods, white flour baked goods, and sodas to reduce your arthritis pain.

Know what’s in your food. Many foods contain excessive salt and other preservatives to promote longer shelf lives. For some people, excess consumption of salt may result in inflammation of the joints. It may be worth trying to reduce your salt intake to as modest an amount as is reasonable

Food to Add: Cherries
Dark berries have a powerful anti-inflammatory effect and the best are cherries. Like blueberries and strawberries, they contain anthocyanins, anti-inflammatory plant pigments – and the darker the berry, the more you get. ..

A small handful of almonds or walnuts is a good meat substitute for those at risk for joint pain.  Unlike meat, nuts don’t contain any purines but give you some protein.  Although nuts are high in fat, it’s mostly the healthy, unsaturated kind. And both the fat and whole grains satisfy you longer, which keeps weight in check.

Low-fat dairy foods
Dairy products like skim or 1% milk, low-fat yogurt and low-fat cottage cheese may play a role in decreasing pain. 

Lentils, peas and beans are high in purines, but — surprisingly — they don’t cause gout risk to rise, according to the large Harvard study. Beans are low in fat and high in protein and fiber, but don’t have saturated fat...

Drinking coffee may lower your risk, according to a 12-year Canadian and American study of 46,000 men, the more coffee the men in a trial drank, the more their uric acid levels fell; those who drank 4 to 5 cups a day had levels that were 40% lower.  Woop Woop that’s one for coffee!

Kerry Fleckenstein, Therapeutic Lifestyle Recovery Coach
8:00 am

Life is a work in progress....


Keep in mind that any lifestyle change is a "work in progress" and lasting changes take time

Set small goals that are easy to add to your daily life and that YOU can take charge of.

Wellness and fitness involve being aware and making choices like being active, eating healthy and improving your emotional wellbeing. This is the most important investment you can make in your life. Strive for the best health you can have in all areas of your life by making mindful, healthy choices.

Benefits of Investing in You

  • Take charge of your life and feel good about the choices you make.
  • Gain energy and feel more fit.
  • Experience improved physical health.
  • Gain a positive outlook and find more enjoyment in your life.
  • Be a role model for your family and friend
  • Stress adds to and aggravates the symptoms of many autoimmune diseases. Fatigue, exhaustion, sleeplessness, and weight loss or gain are just a few of the symptoms that overlap.

Autoimmune diseases are baffling when it comes to the causes, but there are certain factors that definitely increase the risk and can act as triggers for such disorders. While heredity is the most obvious risk factor when dealing with autoimmune diseases, the role of stress cannot be disregarded. While no definite connection has been found in the context of hard evidence, research still indicates a connection.

That being said, the role of stress as a trigger in those already afflicted with autoimmune disorders is widely recognized.

One reason why stress is believed to play an important role in autoimmune disorders is because of its effects on the immune system. Researchers have found that stress causes hormonal and cellular changes in the body.

When our body or autoimmune system perceives a threat it moves into ‘attack mode’, which could be a lifesaving response to acute stress. But chronic stress or prolonged stress after a time takes its toll on the immune system, as the body is unable to sustain the fight and this could result in a decrease of these hormones, causing greater vulnerability.

Try different stress reduction strategies to reduce the effects of stressful situations on you. Deep breathing and meditation can significantly reduce stress hormones.

Kerry Fleckenstein, Therapeutic Lifestyle Recovery Coach
8:33 am

Are you B12 deficient?

Did you know that 1 in 8 Americans over the age of 65 have some form of dementia and that almost ½ of all individuals over the age of 85 have it as well?  Did you know that correcting one of the most common nutrient deficiencies in America could significantly reduce your risk of developing cognitive declines as you age?

A Growing Epidemic:

According to a report in the Harvard Health Newsletter, vitamin B12 deficiency is the most common nutrient deficiency in the developing world and the United States

Signs and symptoms of a B12 deficiency include the following:

  • Low Energy and Weakness
  • Confusion or “fuzziness”
  • Persistent sleep problems
  • Digestive problems
  • Hearing and vision loss
  • Memory problems
  • Irritability and mood swings
  • Dizziness or lightheadedness
  • Weak Immune function
  • Numbness and tingling in the hands and feet
  • Vitamin B12 one of the building blocks your body uses to produce DNA. It also keeps your immune system functioning optimally, regulates mood and sleep cycle, and is crucial to energy production, which is why it’s known as the “energy vitamin.

B12 protects your brain and nervous system by keeping nerves healthy and communicating in an optimal manner.   In addition, one of its most powerful protective properties for the brain is its ability to reduce blood levels of a dangerous metabolite called homocysteine.  Homocysteine is a amino acid naturally formed in the body as a result of metabolism that is commonly correlated with many adverse health effects.  It is especially related to heart attacks and strokes and produced when over stressed.    B-12 has been found to lower levels of homocysteine.  This water soluble b-vitamin is proving to be one of the most important nutrients in the landscape of protecting the brain and reducing the risk of age related cognitive declines.

The Need For B12 Supplements:

The body has a decreasing ability to absorb B12 as we age.  It has been clearly established that most people are deficient in B12 not because of a lack of consumption, but because they lack the ability to properly absorb it into the bloodstream.

Unlike almost all other vitamins, B12 must be separated from food by stomach acid in order to be absorbed.  The easiest way to supplement is through Sublingual Delivery– All oral B12 supplements should be delivered to the body by dissolving them under the tongue.  The vast network of blood vessels under the tongue allows B12 to be absorbed directly into the blood stream and thus bypassing the issues related to stomach acid and intrinsic factor.

Top Foods:Liver (Beef)
  • Sardines
  • Fortified Cereals
  • Red Meat
  • Salmon
  • Milk
  • Swiss Cheese
  • Yogurt
  • Clams

Kerry Fleckenstein, Therapeutic Lifestyle Recovery Coach
8:00 am

Selfish versus Self Caring

When we keep going and going, even if it is for a good cause or for the people whom we care about, we tend to leave ourselves behind. We de-prioritize us. If we do choose to do something for ourselves, like meditating, relaxing, or working out, we worry that we will be seen as selfish by others or even by ourselves. However, there is a huge difference between selfish and self caring. Taking the time to do the things that we enjoy doing – whether that be a hobby, reflecting, reading, writing, a workout, coloring, or even just staring into space, is important not only to our overall well-being, but also to the others around us.

As Cheryl Richardson, world-renowned coach, author, and speaker says: “When we care deeply for ourselves, we naturally begin to care for others – our families, our friends, our greater global community, and the environment – in a healthier and more effective way… [then] We make choices from love instead of guilt and obligation.”

How to care for yourself:

Finding time: • Check your emails twice a day • Check facebook once a day • Ignore your phone • Give up (2) ½ hour television shows…or (1) 1 hour show. • Delegate some of your daily tasks • Preplan and go to the store twice a week instead of daily • Eliminate “time clutter”

Time Clutter Exercise

Keep a journal for three days, listing EVERYTHING you do in the day.  (Don’t cheat!)  Write every little thing down….can you imagine any of these on your list? • stopped to check messages one more time …and got sidetracked…45 minutes.  • Went to grocery for carrots…got sidetracked 35 minutes, $120.00 • 7:00 - Sat down to watch a comedy – 10:00 …finished with Scandal • 6:15 – playing Zelda with Jeff…midnight…husband says “get to bed”

You may find time for self care and a lot more.

When your three days up, go over your list and highlight the actions that were worthwhile.  Circle the enjoyable and inspiring actions. Cross out the actions that were non productive or self destructive.  Add up the time spent on the non productive and self destructive.  Bring your list to the next meeting and tell me what you have discovered

My wish for you today is that you are able to examine your life in view of what truly brings you joy


Kerry Fleckenstein, Therapeutic Lifestyle Recovery Coach
5:00 pm

What does it take to change your life?

What does it really takes for people to get healthy and change their lives?

You have to want it. Rather than trying fad diets or making New Year’s resolutions, the key is to want to live a healthy life each day when you wake up. If you schedule your workouts, have healthy snacks readily available and realize that taking care of yourself is the most important thing to do, you’ll get healthy and change your life and the life of your family.

Another key thing is to have a routine—everything from brushing your teeth in the morning and at night to getting a good night’s sleep. Set your mind to think of those healthy things as just part of the routine instead of making them a big mental obstacle or punishment.

  • Laugh and smile! Smiling a lot makes your face look younger and it feels great. If you laugh a lot, it has been scientifically proven to keep you healthier.
  • Do nothing. Staying in a dark, quiet place without having any stressful thoughts for about ten minutes will leave you feeling refreshed. Focus on the energy field inside of you or try to focus on your body from the inside. If you just relax, you will feel better and probably keep feeling good through the day. Just do this a couple of times a day to become a very healthy person
  • Eat an appropriate, healthy balanced diet containing all the nutrients your body requires. A proper diet contains the right balance of carbohydrates, protein, fruits and vegetables, and fat. For carbohydrates, eat whole grains. Lean meat is the best source of protein. Try to get at least 5-9 servings of fruits and vegetables a day. Eating a small amount of fat is needed to keep your body functioning smooth
  • Drink water! It is key in making you run throughout the day. Try drinking 8 eight-ounce glasses of water each day. It helps you re-energize and keep going. Not drinking enough fresh water can lead to acne, headaches, and even dehydration. Do this, and you'll become a very healthy person.
  • Get some exercise every day, even just a little. This will not only make you feel better, and make you look better, but help you to get through the day. Research has proven that exercising regularly helps you feel better because endorphins released by the pituitary gland and the hypothalamus during exercise produce a feeling of happiness and well being. Walking is a great exercise. Walk to work or school if you can. If you can't walk the whole way, try parking farther away from your destination so you can walk a least part of the way. You can get off the bus or train a stop, walk up the stairs instead of taking the elevator.
  • Slow down: Often a busy life is considered a full life, when in reality it may just be an exhausting life, one that is emotionally, physically, and spiritually depleted. Sometimes we believe that adding more activities will enhance our lives, while in reality, if we remove some of the activities, we may have a richer life. We may be rushing from social activity to social activity, doing fun things. However, under these circumstances it’s even harder to know whether we are simply enjoying ourselves or even in the fun arena are too busy.