When speaking to Sally Kravich, one is certain to be floored by her abundance of knowledge as well as her experience. From her M.S. in Holistic Nutrition to her Ph.D. studies in Holistic Healing and certifications from Dr. Bernard Jensen, Sally Kravich certainly knows what she’s doing. If education doesn’t impress you than maybe proof of her genius will. Remember the Dateline special about the 59 year-old woman who recently had twins? Well, she was Sally’s client. And then there are the countless women who flock to Sally’s office and seminars for advice on everything from weight loss to shiny hair to help with fiber cystic breasts and endometriosis. Unlike so many medical doctors out there, Sally uses food and natural supplements as medicine, and her methods are proving time and again to be a miraculous success.

Sally Kravich

Sally’s journey into the Holistic world has been a long one, and after hearing just a few of her stories, I was certain she’d already lived four lives and was somehow just continuously being reincarnated as the same woman. Then I saw her photo and was again completely blown away. When she told me she was 61 years old my brain instantly shouted, “LIAR” as no women with so few wrinkles and such great skin tone could ever be that age. When I dug deeper into the conversation, I began to realize that Sally Kravich was not some weird witch doctor preaching about special potions and only allowing her clients to eat soy and roots, she was instead a mesmerizing health expert who viewed achieving one’s best as a personal journey requiring more than just a diet to achieve. “I believe in soul nutrition,” Sally says. “Whether it’s motherhood, weight loss or just being healthy, a person has to make their body ready for the experience.” Sally says she helps her clients achieve this through meditation and by taking a look into all of their needs, not just their nutritional needs. “Holistic means dealing with the whole person; body, mind and spirit,” she says. “I do not believe in fad diets or that one diet is perfect for everyone. I like to find out about the person and their life before even talking about nutrition.”

Sally uses her Holistic approach to determine a person’s needs based on what ails them, what their lifestyle is like, what stresses they encounter, their family history, and of course their nutrition. She believes that nutrition is the greatest medicine and that most ailments can be fixed by adding or eliminating certain items from your diet. “80% of the food people eat has MSG and chemicals,” she says. “Even microwavable foods that claim to be healthy are loaded with chemicals and dyes that can affect our health.” But with schedules out of control, and more things to do in a day than most of us have time to accomplish, how can the average mom keep it healthy on a time crunch? I gave Sally a couple different scenarios to formulate some sample menus for; a new mother who is still breastfeeding, a seasoned mother with multiple children who are busy in multiple activities and a child between the ages of 5-10 who needs quick grab and go snacks. She gladly accepted my mission and gave me even more information than I could have even hoped for.

#1 – New mother, breastfeeding

“A nursing mother needs to eat 5x per day. The following recipes are easy, quick and fully nourishing for mother and baby. Two of the recipes take a little longer time to prepare, but can be frozen or refrigerated for convenient and easy use. In addition to eating well, make sure that you and baby are receiving the best supplements! As the minimum essentials, I recommend the following during nursing: Probiotics, Rainbow Light or New Chapter Prenatal, Nordic Naturals Ultimate Omega Fish Oil, Blue Bonnet Calcium Magnesium Soft gels. By taking Calcium at night, you and baby will have a deeper sleep.”

Smoothies:#1 Coconut Water, Organic Frozen Fruit, and Organic Yogurt; #2 Vanilla Unsweetened Rice or Almond milk, Banana, Organic Berries, Rice Protein Powder; # 3 Water, Banana, Organic Frozen Fruit, Whey Protein Powder.

Sally on one of her trips to Rome

Stews: Make a chicken, veggie, brown rice stew. Pre-chop all the veggies: Zucchini, Carrots, Celery, Yellow Squash, and Kale. Get out a big cooking pot. Over medium flame, stir fry the celery with a little olive or grape seed oil. After it has become translucent, add in the chicken (boneless/skinless). Next, add in the hard veggies: carrots (can also add sweet potato or hard squash). After they have softened add the kale, followed by the zucchini and yellow squash. The mixture will become a thick stew. Add the 2 Rapunzel bouillon cubes and 1gallon of water and or 1 &1/2 quarts of water and a box of organic chicken or vegetable broth. Throw in a big handful of mixed dark rice. Simmer uncovered for 45-60 minutes. Makes enough soup for a few days and yields extra for freezing.

Use spices and sea salt according to your taste.

Sally’s Oat Muffins:

2 Cups of Rolled Oats or “Bob’s Red Mill Gluten Free Oatmeal”

½ Cup       Raw pecans, ground

½ Cup       Unsweetened Grated Coconut (or not)

1 tsp          Aluminum-free baking Powder

1 Scoop     Protein Powder (Whey, Rice or organic Soy)

½ tsp         Pink Tibetan Salt

1 tsp          Ground Cinnamon

¼ tsp         Ground Nutmeg

2               Eggs (2 large or 3 medium)

1   Cup      Unsweetened Organic Applesauce

¼ Cup      Melted Coconut oil

1 tsp         Madagascar Vanilla Extract

1              Apple chopped finely

Pre-heat oven to 375 and grease a muffin pan with extra coconut oil. Makes 1 dozen muffins. Get out a food processor or blender. Grind the pecans to a powder and then add in the oats and blend until it becomes coarse flour. Remove and reserve in a mixing bowl and stir in the rest of the dry ingredients. Blend the wet ingredients. Stir the wet mixture into the dry ingredients and add in the chopped apple. Spoon the mixture into the greased muffin pan. Cook for 30 minutes or until a warm golden brown. Cool for ½ hour to make it easier to remove from muffin pan.

Quinoa Salad: Precook 2 cups of quinoa. In a large storage container, add quinoa, chopped cucumbers and tomatoes, toasted pine nuts, chopped spinach or chard, and add sea salt, olive oil and tomato. This is an easy to digest full vegan meal that can store for 3days in fridge.

Salads: Prep Salads ahead of time. Wash and spin dry lettuce and wrap in paper towels or tea towels, Pre-chop hard veggies and store in containers with a little water. Hard boil eggs (good brain food for mother and baby). Have avocados on hand. It’s easy to put together a salad with an assortment of veggies, hard boiled eggs, and avocado. Dress with olive oil and lemon or a homemade cucumber/yogurt dressing.

ABSOLUTELY AVOID these Veggies During Nursing

Most of these cause gas and parsley can dry up mother’s milk!

Broccoli, Brussels Sprouts, Cabbage (Green, Purple), Cauliflower, Cayenne Peppers, Hot Peppers, Dandelion Greens, Daikon, Eggplant, Garlic, Green Beans, Green Bell Peppers, Leeks, Onions, Parsley (Curly, Italian, etc.), Radishes, Rappini (Broccoli Rabe), Scallions, Shallots, Sprouts (Alfalfa, Broccoli, Clover, etc.), Watercress

AVOID these Foods During Nursing

Barbeque Sauce, Chocolate, Coffee, Flavored Chips, Ketchup, Teriyaki Sauce, Most Bottled Salad Dressings, Hot, Spicy Foods

#2 & #3 – Mother already with one or multiple kids who is very busy between work, kids activities, errands, etc. & Children between the ages of 5-10 who also need quick meal options that they can grab & go


“I was a super busy, working, single mother with a bi-coastal practice. From the beginning, eating wholesome food and teaching my children about food and how to prepare food with me was vital. Eating junk food and fast food was NOT an option in my home. Here are some quick and easy recipes that I made for my kids when they were growing. They made the above oat muffins with me, and I encouraged them to learn how to make real food.”

Green Egg salad: Chopped hard boiled eggs with mashed avocado. Serve with carrots cucumbers and celery and brown rice crackers.

Fruit and Yogurt: Chop fruit and make a yogurt dipping sauce with organic plain yogurt and a little honey.

Hummus & Veggies: Hummus with carrots, red pepper, cucumbers. Can also include Mary’s Gone Crackers.

String Cheese and Fruit

Almond Butter on Celery or Apples

Muffin pan Mini Meatloaves: 1lb ground turkey or chicken, 1 onion, 2 cloves of garlic, 2 tblsp spaghetti sauce, 1 egg, olive oil, 1 zucchini, 2 carrots.

Pre-heat oven to 350. Sauté chopped onion and garlic in olive oil. In a bowl, mix beaten egg with meat, grated carrots and grated zucchini, add tomato sauce and sautéed onion and garlic. Add a little sea salt and any other spices you want. Mix in brown rice breadcrumbs. Grease muffin pan with olive oil and place mixture in muffin pan. Brush with a little spaghetti sauce. Cook for 35 minutes.

Oven baked Latkes, Veggie Patties or Chicken Veggie Patties: You can use the same ingredients you used for the mini meatloaves, minus the tomato sauce and brown rice crumbs. In a food processor, chop the onion, garlic, carrots, and zucchini. Add in 1 egg and salt and any spices you like. In a mixing bowl, combine this mixture with ground chicken (always organic) or ground turkey.  Grease a cookie sheet with grape seed oil. Form mixture into patties, placed on cookie sheet in preheated 400 degree oven. Cook for 15 minutes. Flip and cook for another 5 minutes. Will freeze and store easily.

Smoothie Popsicles: Make smoothie from above recipes and freeze in popsicle holders.

Supplements for Children and Toddlers up to 5 years old (dose varies for age):

Probiotics, Carlson’s for Babies D3 drops, Nordic Naturals Children’s’ liquid DHA droppers, Liquid Calcium

Children 5 and Older:

Probiotics, Children’s Multi, Fish Oil with Added DHA, Liquid calcium

When you’re not cooking, cleaning and taking care of everyone else, Sally likes to remind mothers to engage in some personal time. “Take time to relax,” she says. “Whether it’s a mani/pedi, a workout or just a long bath, treat yourself and treat your senses as well.” Feeling overwhelmed? Sally suggests using the scent of lavender to calm you. Getting a touch of the blues? Try an orange scent to brighten the mood. Most importantly, Sally reminds moms to get out when they can. She says many women make the mistake of staying in, avoiding date nights or even time with friends because they fear leaving their child for even a moment. Taking the time to get out of the house will not only put you in a better mood but it will also allow you to spend time with others (like your husband), who may be feeling that they fell off your grid once the baby came .

So there you have it ladies, a truly Holistic approach to nutrition and life that even the busiest of moms can follow. Still feeling a bit overwhelmed? Sally’s best advice is to put the negativity out of your head and remember, “know that you are capable, and you CAN do it.”


For more information on Sally Kravich, please visit Sally Kravich