Healthy Eating Tips with Sally Gower

healthy eating nutrition wellness

Sally Gower, the owner of Eat Well Buffalo, shares her best healthy eating tips in this episode.  She believes if you eat well you will be well. I could not agree more! That is why I truly enjoyed my conversation with Sally and can't wait to share it with you because it is packed full of valuable information!

Episode Talking Points

* Being the manager of your own health.

* How being proactive with small changes can drastically improve your health.

* Healthy eating tips: "If you eat well, you will be well".

* The foods that should be on your plate at every meal.

* Which types of fruits you should buy organic and which ones you don't have to.

* Ways to save money on healthy foods.

* A huge benefit of buying fruits and vegetables locally.

* How to get kids to WANT to eat healthy foods.

* Planning healthy eating in one hour or less per week.

* Keeping animals out of your vegetable garden!


About Sally Gower

Sally, the mastermind behind Eat Well Buffalo has journeyed from a career in the pharmaceutical industry to publishing Buffalo Natural Awakenings, always truly believing food can be very powerful and life-changing. She received a Bachelor of Science and a Masters in Business Administration with a focus in marketing from the University at Buffalo. She attended the Institute of Integrative Nutrition to earn her certified health coach title. She is completing the coursework through Cornell and will receive her plant-based nutrition certification. In addition, she attended the Culinary Intensive Workshop through the prestigious Conscious Gourmet Institute in Santa Fe, New Mexico.


Being born a middle child in Buffalo, New York in the 1950s was for the most part pretty good, but it did have a downside. Growing up between an older sister, Sue, and a younger brother, Russ, I felt I always had to prove myself and make my presence known. It seems I was always trying to raise my hand and say look at me, remember me, I’m here too. Typical middle child.


Our family was like a tribe of nomads. Always moving as my Dad searched for the perfect job and a good life. Buffalo, Miami, Arizona, Buffalo, Hollywood (Florida), Buffalo. Houses, duplexes, rentals, and grandparent’s home. See a pattern? In the 1960’s we finally settled in the Town of Tonawanda. I remember a life that was uncomplicated, fun and easy. Filled with summers of singing songs by Petula Clark, Rolling Stones, and Beatles, afternoons at town swimming pools, bike rides, and camping trips in our family trailer. My working life started at about this time. My grandfather owned a dry cleaning business and we had huge rolls of plastic bags that my siblings and I would divide into sellable units and go selling door to door to make money. I also began babysitting and became hooked on having my own money. At the age of fifteen, my first “real” job was at a short-order restaurant where I took the orders, cooked the food, served it, cleaned up and then was forced to hide my tips in my shoes because of course, I was already getting paid enough ($1.50/hour).


And then the 1970s came along with my high school years at Sweet Home High School. I graduated in 1972 with 432 other kids in my class and I think I knew them all. I was a “good” kid, always involved in student council or some other leadership role, drank occasionally, but would never smoke cigarettes or pot (only the “hoods” did that). I also graduated without having any idea of what I wanted to do.


That changed a bit when I went away to college at Edinboro in Pennsylvania. Getting elected as President of the freshman class, President of my dorm, and pledging to become a Delta Zeta all made my freshman year pretty great. In my sophomore year, I became a Resident Counselor (helping to pay the high out-of-state tuition) but also made the choice to transfer back home to the University at Buffalo. I had decided to major in business and Edinboro didn’t offer a business major. My parents got divorced at the same time I started as a junior at UB majoring in business but, working as a bartender and cheerleading for the UB Bulls Hockey Team made the transition home much better. After graduating from UB in May 1976, I moved immediately to NYC where I became an assistant buyer for the A&S department store in Brooklyn.


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About your host, Jennifer Ford Berry: Jennifer is the host of the Make Room podcast and the founder of the Created Order Neighborhood, an online community of women who want to live a life of order and purpose. She is the author of five books, including the Organize Now! series and her latest, Make Room. Jennifer was previously the regular organizing expert on the TV show Winging It, Buffalo Style. , and has appeared as a guest expert on several television and radio shows, as well as in national magazines and newspapers. Jennifer lives in western New York with her husband and two children. She works both hands-on and virtually with her clients to help them eliminate clutter and live their dreams.

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