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October 19, 2015
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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!!

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.
October 08, 2015
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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.
For More Information and to talk Free to a Health Coach about Nutrition Concerns, Stress or Wellness contact
Kerry Fleckenstein @    [email protected]
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

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Set Yourself up for Success in 2014

by Kerry Fleckenstein on January 9, 2014

2014 is here.  You have probably made resolutions and promised yourself a fresh start.   At the beginning of each year many people want a clean slate, a “do-over” and a chance to turn over a new leaf, but where do we start?

1. Do you want a total life makeover or do you only need to change a few things?

Your resolution doesn’t have to be huge. The “do-over” could apply to any area of your life you feel needs improving. Whatever it is you want to change, jot them down on a piece of paper. Make this your wishlist for personal improvement. You need to know exactly what you want to change, so be specific as possible. A lot of people say, “I want to lose weight,” “I want to be happy,” ”I want to be healthier” or “I want to be more organized.” These are all great resolutions, but they are a bit too general.

2. Make a list of specifics.

People who outline measurable steps to achieving their goals are more likely to succeed than those who don’t. It’s great that you want to lose weight or be happier, but how are you going to accomplish those goals? Goals are not open-ended. Rather, they are meant to be completed so that new goals can be made. So instead of saying you want to lose weight, you could say I want to lose weight and I will do that by eating healthier and exercising more during the week.

3. Be realistic and plan accordingly.

One of the reasons why we don’t keep our resolutions is because we often throw so much energy into them in the beginning and then the energy fizzles out. You’re not going to lose 35 pounds during your first few weeks of exercising or eating healthier, so set a realistic goal of losing a few pounds.

4. Make a vision board.

There is something to the Law of Attraction—that which you think of and imagine you can achieve. Focus on what you want as opposed to what you don’t want. Take a day to make a creative poster showing the goals you would like to achieve. Find words, images and phrases that inspire you to remember the goals you would like to achieve. If you want to go to Hawaii, put a picture of Hawaii on your vision board. Your intentions and emotions will be tied to your board, which will help you to stay on course. Place your board someplace prominent like on a refrigerator or next to your desk. Every time you see your board it will subconsciously remind you and act as reinforcement for your goal.

5. Take inventory on what serves and doesn’t serve you in this life.

Get rid of toxic relationships, bad attitudes, habits and behaviors and replace them with healthy alternatives. The energy that you surround yourself with, you will put forth, so strive for health in this department. This might be the food that gives you heartburn, or that person who brings you down. Surround yourself with inspirational people and thoughts. Again, the Law of Attraction works here.

6. Let the past go.

It doesn’t matter what you’ve done before or what has happened to you in the past—you have a fresh start now! Don’t look back. Keep marching forward! Today is a new day, a new start, a new way.

7. Be gentle on yourself.

Sometimes we fall off the wagon.  Don’t beat yourself up or give up because you’ve had a bad day. We tend to be our own worst enemy when we mess up. Try to remember baby steps and baby attitude. Refer back to step six, if needed. Remember, you are the person you create yourself to be. Make the most of this time and use this fresh start to become the new and improved you in 2014!

Call me today!  631-885-3366   [email protected]

There are many reasons to avoid eating food that contains Genetically Modified Organism (GMO) but the most important is to maintain good gut health.

Gut health plays an important role in overall health because more than 75 percent of your immune system resides in your digestive system. A healthy gut fights off toxins, allergens, and microbes, while absorbing the nutrients you need to stay well. Also, your gut and brain have neurotransmitters that send information back and forth. If the messages in either direction in the gut are altered or not received properly, your health can become compromised.

GMOs and Your Health

Your immune system cannot identify GMOs and when detected it sees a threat and initiates an inflammatory response. One of the most critical places where the inflammatory response occurs is in your gut. Your gut is the second brain of your body and if it is continually detecting these threats and sending out signals of inflammation it becomes a chronic condition. Chronic inflammation leads to diseases such as heart disease, autoimmune diseases, and gastrointestinal diseases.

In an effort to make it easier for farmers to control pests in these crops, genetic engineers created something called “BT Toxin.” They took a gene from a bacteria that grows naturally and engineered it into the corn and soy crops so the plants would fight off the insects themselves.  After ingestion, BT Toxin attacks the cells of the insect’s gut, essentially causing the insect’s stomach to explode.Both Monsanto (the company that created it) and the FDA assured the public that there was no risk to humans ingesting BT Toxin, claiming the digestive system would destroy the toxin. However studies show the toxin has contributed to the rise in such diseases as leaky gut syndrome, inflammatory bowel disease, and even cancer1. Another study showed that the toxin breaks open pores in human cells, which may mirror what it does to the gut of insects.

The good news is that avoiding GMOs can be relatively easy—if you know what to look for.

How to Avoid GMOs

Since GMO labeling doesn’t currently exist in the US it’s important to understand where your food comes from and to avoid processed foods. There are nine primary Genetically Engineered food crops, but their derivatives are in more than 70 percent of supermarket foods, particularly processed foods. The most prevalent genetically modified crops include canola, corn, papaya, soybeans, and sugar beets.

Here are some guidelines to keep in mind:

  • Buy whole food and organic food whenever possible
  • Purchase beef that is grass-fed
  • Seek products specifically labeled as non-GM or GMO free. (This is rare; it’s not required yet by the USDA)
  • Avoid aspartame, which is derived from a GE organism
  • Shop locally. Most GM food produced in the US comes from large, industrial farms
  • Grow your own food or join a CSA (Community Supported Agriculture)
  • Learn how to read PLU (Product Look Up) codes. A 5-digit code starting with 8 is a GMO product 

Since labeling on GMO products is not mandatory, your best chance of avoiding GMO foods is to pay attention to the origin of your food. Eating whole food, grown with safe practices, that’s not processed is so important for maintaining a healthy gut. This in turn will enable you to maintain good overall health as well. Remember: A healthy gut means a happy body!

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