samantha@healthyeaton€¦ · i could lose weight, increase my energy, stop my headaches, end my...
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www.HealthyEaton.com [email protected]
www.HealthyEaton.com [email protected]
Since you’re reading this, you’ve already taken your first step by
deciding: “enough is enough!” with fad diets and quick fix solutions
(or you’re about to very soon!). You’re ready to start looking and
feeling better for good this time, and know that a big key to that
starts at the end of your fork.
So, welcome! You’re in the right place.
I understand that changing your eating habits can be difficult, as
simple as it sounds, because there is so much conflicting information
out there about what’s actually good for you and what isn’t. Figuring
it all out and incorporating it into your lifestyle can be really
overwhelming... especially because diets tend to be fear based and
drill a harsh, restrictive mentality around food in our minds.
I tried various diets and ate what I thought was healthy for years so
I could lose weight, increase my energy, stop my headaches, end my
bloating, and clear up my skin. This came with a lot of constant
thought and feelings around guilt, willpower, blame, judgment,
control, and weakness. Needless to say it didn’t work,
I didn’t look or feel any better, and I developed a poor body image and relationship with food that
made everything worse.
Finally MY day came when enough was enough!
I decided to stop looking for the short cut, easy way out, and instead learned about nutrition,
which foods helped my body look and feel fantastic and which foods make my body look and feel
like crap. This not only improved my body image/relationship with food, but the new healthy
habits I developed stuck. My life was forever changed.
I now help people like you do the same thing.
Hello! I’m Samantha Eaton
After many years of not understanding why I ate so “healthy” but still didn’t see the results I was looking for, I finally discovered the secret to health and happiness.
Samantha Eaton
Certified Health Coach
www.HealthyEaton.com [email protected]
Imagine what it would feel like to:
know which foods to eat to help you look and feel your best
not feel restricted or confined to the rules of another diet
trade in your cravings for sugary and salty foods for healthy, whole foods
jump off of the weight loss, weight gain rollercoaster
look in the mirror and love the reflection you see looking back
save time, money, and enjoy results that actually last
That would feel pretty amazing, right??
These 10 steps are designed specifically for you to go at a place that feels best for YOU. This will
ensure you get the most out of it and see the best, lasting results. I recommend working on one
or two steps at a time, rather than trying to do a bunch at once. Remember - this material is
yours forever! There’s no prize for finishing first.
To make these steps even simpler, I’ve created a private Facebook group where you’ll be
able to get support, motivation, recipes, inspiration, and feedback from me an all of the other
amazing women who are going through the steps with you!
I know change of any kind is hard, but celebrate that fact that you’ve already taken
your first step! So buckle up, get excited, and get ready to enjoy the ride. It will be
life-changing.
Are you ready to get started? Seriously ready? YES!!
Click to Join!
Coach Samantha
www.HealthyEaton.com [email protected]
Before we get to the fun food part, it’s important to start with an area that will make or break any type of long term success you will have with changing what you’re eating. We women in this day and age don’t have it easy! We’re bombarded 24/7 with superficial, photo-shopped images of what women are “supposed to” look like, and inspirational quotes that are nearly impossible to live up to. That’s enough to make anyone feel insecure! You’re not alone if you are unhappy with areas of your body, or wish you could just feel comfortable in your own skin. Often times people think the answer to their problems lies in their own lack of control or willpower around food: “if I could just eat super healthy all the time, I would be skinny and automatically love my body…” It doesn’t exactly work like that. Losing weight, gaining confidence, and loving your body is SO much more than food related. Plus, any type of all-or-nothing, perfectionist thinking around food (or anything really!) is just not realistic and basically sets you up for failure – which triggers feelings of guilt, sadness, blame, judgement, and leads to self-sabotage. The key is to focus on loving the body you’re in NOW. Hear me out! We take care of what we love, and what’s important to us. If you love your body, you’re naturally going to want to do things to take good care of it, which in this case will help you make and stick with the healthy habit changes you’re looking to make. The reverse is true too, if you’re unhappy with your body, chances
are you’re not going to treat it very well and it’s much harder to
justify choosing things like grilled chicken and steamed veggies for
fuel and nutrients versus a big bowl of traditional fettuccini alfredo.
Think of it this way, you can’t self-hate yourself into self-acceptance.
You have to meet yourself where you are and work from there. It
will make everything SO much easier for you!
This step takes some time and work if you’re not already there. Start
journaling, brainstorm your limiting beliefs and potential obstacles in
your way so you can then work on replacing them with healthier
beliefs and solutions to challenges. Release “good food” / “bad food”
labels you put on food, which attaches judgment and guilt to your food choices. If you want a
brownie, eat it, enjoy it, and move on What’s on your mind that’s holding you back? Share on
the FB group!
STEP ONE:
GET OUT OF
YOUR HEAD
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STEP TWO:
PRACTICE MINDFUL EATING
By now you’re starting to realize the food you eat is only 1 piece of the puzzle. Your mind and mental state is a HUGE make-it or break-it piece. It’s that piece in the middle you need to complete the puzzle and see the big picture. Many of us fall into the trap of mindless eating, which is super closely connected to emotional eating. Learning to identify and pay attention to when you’re physically hungry versus when you’re emotionally hungry (out of boredom, stress, procrastination, sadness, etc.) is the first
step to mindful eating. When you feel hunger creep on, pay attention to determine if it’s coming from an emotional place, or if you’re actually really hungry! If you realize your hunger is “real” vs. emotional, mindful eating should carry through to your actual eating process to fulfill your body and your mind. Seeing all the food on the plate, smelling it and tasting it are all ways to let our mind know “we’re all set, we’re full!” If we miss these cues then our brain still thinks we are hungry, and we keep eating. Have you ever eaten a large meal and then wanted to eat more food, even though you feel full in your belly? Your brain probably didn’t get the memo that you ate a whole bunch of food, so it’s telling you to go back for more. Ways to practice eating mindfully are to:
Pay attention to what you’re doing when you eat, relax, and minimize distraction
Chew more, double your typical bites per fork/spoonful. Enzymes in the saliva you produce while chewing start breaking down the food to help your digestive system
Eat slowly, put your fork down between bites
Enjoy your food, notice its aroma, how it looks, its taste and texture
Pick just 1 meal a day to start to practice doing these things. Tell me on the FB group how it feels!
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To help stabilize your blood sugar and hormone levels PLUS get a variety of key nutrients, vitamins, and minerals your body needs to stay healthy: balance your plate. When you think about what to make for your meal or snack, think about your plate as a big circle, then divide it up in your head to look like this:
1/4 protein 1/4 starchy veggies or complex carbohydrates 1/2 non-starchy vegetables PLUS healthy fats
Protein: Choose meats that are pasture-raised, grass-fed, and wild caught due to the antibiotic, pesticide, and cancer causing growth hormone exposure. Great options: beef, buffalo, chicken, fish, turkey, eggs, beans. Starchy Veggies or Complex Carbohydrates: Swap out the blood sugar and insulin-spiking simple carbs (white bread, white pasta, white rice, white flour) for alternatives like quinoa, cauliflower rice, millet, lentils, teff, brown rice pasta. Non-Starchy Vegetables: Choose organic whenever possible to avoid disease-causing synthetic chemical pesticide and herbicide exposure. To save money, use the Dirty Dozen and Clean Fifteen lists (see next page!), shop local, and shop seasonal. When cooking, use an oil with a high smoke point like coconut oil. Healthy Fats: Don’t fear fat! Certain types are key to losing weight, reducing inflammation, absorbing nutrients, and more. Great options: avocados, olive oil, coconut oil, nuts, seeds, nutbutter, grass-fed butter. Practice balancing your plate! Post a picture of your favorite balanced plate meal to the FB group.
STEP THREE:
BALANCE YOUR PLATE
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Dirty Dozen & Clean Fifteen I don’t know about you, but I’m a girl on a budget! I try to limit the amount of toxins and chemicals my body is exposed to, but if there’s a chance to save some money and protect my body from dangerous pesticides…sign me up! The Dirty Dozen list includes the worst-offenders of fruits and vegetables that have the highest number of pesticide residues that you should buy organic if at all possible.
The Clean Fifteen list includes vegetables and fruits grown with the least amount of pesticide residue on and inside the crop. You can buy these non-organic and save money.
original list www.ewg.org
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Balancing your plate is great and certainly ideal, but let’s
face it, life is busy and fast paced, and sometimes we
just don’t have time to make sure our food is clean and
balanced.
The food package and label has one purpose: to make you buy the product. There are very little restrictions and rules to what food companies can say on food labels and packages, so it’s hard on us as consumers, to navigate what’s actually healthy and what’s not. This is not an easy task! If you want to ensure that you are buying foods that are truly as healthy as they claim, high-quality, nutritious, unprocessed, there are some steps you can take:
Look at the serving size to know what a single
serving is (or how many are included)
Don’t fall for fancy language or deceiving pictures
and marketing claims Note the list of ingredients. They are listed in
order of how much of them was used to
make the product. The largest quantity of
ingredients used is listed first
Aim for foods that contain 6 ingredients or less
Read through the ingredients. If you can’t
pronounce any of the ingredients, stay away (they
are probably a harmful preservative or additive)
Steer clear of artificial ingredients, like sucralose
and aspartame, and artificial colors like Red#40
Choose organic or non-GMO when possible
Here are some of my favorite processed snack bars:
Larabars Organic Food Bar
Tosi Superbites Epic Bars Health Warrior Protein Bar Cave Man Bar RX Bar NuGo Organic Bar
Green Superfood Bar 22 Days Bar
Trouble deciphering a label? Post a picture of it to the FB group and get some help!
STEP FOUR:
BE A FOOD
LABEL DETECTIVE
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HEALTHIER SNACKING
If do have time to prepare a healthier snack option, the question then comes up: “what is healthy that
will fill me up, give me energy, and taste good??”
I have lots of good ideas for you! The ones on this
page are some of my favorites.
If you know you have a busy week coming up, take some time on your weekend to make some
of these ahead of time so you can just grab and go
throughout the week.
RAW CHOCOLATE BROWNIE BITES 1 cup organic walnuts 3/4 cup Medjool dates, pitted 1/4 cup cacao powder 2 teaspoons coconut oil 2 teaspoons chia seeds 2 teaspoons ground flax seeds Dash vanilla extract Dash ground cinnamon Pinch sea salt 1/4-1/2 cup unsweetened shredded coconut (for rolling)
In a food processor, add the walnuts and process until they break down into a crumbly mixture. Next, add all remaining ingredients except the shredded coconut, and process again until a sticky, uniform dough is formed. It will look smooth and shiny.
Using a 1-tablespoon measure or ice cream scoop, scoop out the batter out of the food processor and use your hands to roll into bite-sized balls. Place them on a parchment paper lined large plate or cookie sheet.
Pour the coconut onto a plate, then roll each ball in the coconut, pressing lightly so it sticks, then put the ball back on the parchment paper.
Store in the refrigerator.
These are some of my favorite healthy snacks!
Dippers
o Sliced veggies (carrots, celery, jicama, bell peppers, cucumbers)
o Organic brown rice crackers
o Mary’s Gone Crackers
o Thin Stackers
o Brown rice chips
Dips
o Salsa
o Guacamole
o Hummus
o Vegan spinach artichoke
o Bean-free hummus
DIY Trail Mix (I use almonds, Brazil nuts, pecans, pumpkin seeds, raisins)
Protein Shake (use an organic, vegan powder like this)
Thin Stacker or brown rice cake with avocado spread on top & sea salt
Apple or banana with Sunbutter
Gluten-free oatmeal with chopped nuts or seeds, dried fruit
Date nut butter poppers
Homemade granola bar
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Food cravings happen to even the best of eaters, but once you’ve been eating a healthy, well balanced diet for a while, they are very rare. When you start out eating healthier, you’ll probably experience some cravings. Processed foods and sugars are addictive and make you want more! Luckily there are lots of things you can do to help those feelings go away pretty quickly and painlessly. Before trying any of the tips below, revisit step 2 to see if it’s coming from an emotional place like stress or boredom making you want that chocolate bar. Also, see if you’re in the habit of every day at a certain time you eat a certain type of food (like every day when you get home from work you have ice cream). If not, check out these tips:
Eat a balanced breakfast with protein, fiber, fat Remove temptations, don’t buy processed, sugary
foods at the grocery store, avoid walking by the vending machine at work
Exercise: interval training is the best kind
Sleep: skipping sleep releases more ghrelin, an appetite-stimulating hormone
Nutrient deficiencies, when we crave something like chocolate it might mean we’re deficient in magnesium (so load up on leafy greens, nuts, fish)
Not enough eating calories made up of healthy fats, protein, complex/starchy carbs, produce
Make a healthier version of the foods you are craving to get the good taste but avoid harmful ingredients
STEP FIVE:
BEAT YOUR
FOOD CRAVINGS
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On average, Americans eat out about five times a week, according to the National Restaurant Association. Since those meals are generally higher in calories, chemicals, additives, preservatives, trans fats, sodium, and artificial flavors and colors than what we make at home, they can create a recipe for weight gain and health problems. Eating at a restaurant does not have to sabotage your healthy eating habits. If you go into a restaurant without any thought or research ahead of time, you’ll be more susceptible to diving off the deep end and ordering food that you'll regret later. This does not apply to those times that you go in knowing "I'm gonna order the crap outta those nachos!" As some general guidelines of what to look for and what to avoid when figuring out where to eat:
Avoid “all-you-can-eat” places. More healthy eating efforts go there to die than any other type of restaurant
Choose a restaurant with a varied menu. It’ll make it easier to find something healthy and to your taste
Use a website to help find healthier restaurants near you, like Eat Well Guide or Happy Cow or even Yelp
Seafood and Asian restaurants and places with extensive salad bars usually have healthy options available
Try to avoid restaurants that promote “entertainment” eating, where the food is one of several attractions. This usually means the menu is choked full of fried, fatty and huge dishes
Look for restaurants that use local ingredients or promote a scratch kitchen or farm-to-table concept
Any restaurant with a mascot or drive thru window is probably bad news
Want even more helpful tips on how to eat healthy while eating out? Click here for lots more!
STEP SIX:
CHOOSE HEALTHIER RESTAURANTS
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Good old fashioned home cookin’ is the best way to control portion sizes, the quality of ingredients used to make the meal, monitor how much sugar, salt, and sodium that go into our bodies, and completely avoid preservatives, pesticides, and artificial ingredients.
One of my favorite things to do is to take my favorite restaurant or comfort food dishes and make them into
healthier versions. That way I can still enjoy the delicious flavors of those foods, but they help me stay on track with my healthy eating habits. If you’re not a big fan of cooking, keep things simple. Use the balancing plate formula to create tasty and well balanced meals made easy.
Here are some of my favorite tips for cooking at home:
Use fresh herbs and spices to flavor food to help reduce sodium intake (and when you do use salt, use a sea salt or Himalayan salt instead of table salt)
Resist the urge to peel. Produce like apples, potatoes, carrots, even eggplant contain many vitamins and minerals in their outer skin or just below it.
Take recipes as suggestions. Scan before cooking to see which ingredients you can swap out for healthier versions (like using coconut oil for sautéing instead of vegetable oil)
Beef up your meals with veggies. Add lots of chopped vegetables to your meal to add more volume to your dishes. This will not only give you even more nutrients, but by eating more it’ll help you feel fuller longer
Meal prep in advance! Cook a big batch of grains, chop a bunch of veggies, grill a couple pounds of meat all at once so it’ll cut your cooking time for future
What’s your favorite home cooking tip or trick? Post to the FB group!
STEP SEVEN:
MORE HOME
COOKING
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The food we eat is obviously really important to our overall health, but so is hydration! The two are really closely linked. Drinking enough water throughout the day helps prevent dehydration, which commonly causes headaches, muscle and joint pains, hinders digestion, and tricks us into thinking we’re hungry. Water also keeps us healthy by flushing out toxins, promoting healthy skin, and even slowing the aging process! The general rule of thumb is to drink half your body weight in ounces of water per day…so if you weighed 150 pounds you’d want to aim for 75 ounces of water.
Water on its own can be kind of boring, so mix it up! Make it fun by adding natural flavors. By putting things like fresh herbs, vegetables, essential oils, or fruits in your water (I add them to a pitcher of water or my glass/bottle of water) it’s a lot healthier for you than sugary juices, sodas, or even flavored water you can buy at the store.
Cucumber slices and mint Cucumber slices and sweet basil Orange slices and blueberries Pineapple chunks Watermelon chunks and basil Lime slices and fresh cherries
Lemon slices and strawberries Grapefruit slices and raspberries You really can’t go wrong
If you’re trying to break a soda habit or just want something naturally sweet and bubbly, try these: Fresh lemon juice, fresh lime juice, couple
drops of plain SweetLeaf Stevia, soda water Couple drops of Root Beer SweetLeaf Stevia
or fruity water drops soda water 2-3 ounces organic 100% fruit juice, soda
water
Fresh squeezed orange juice, 2 drops plain SweetLeaf Stevia, soda water
Live Pure Doctor Kombucha GTS Kombucha
STEP EIGHT:
HYDRATE HYDRATE
HYDRATE!
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This is a BIGGIE! Did you know that over 80% of the population have food sensitivities? So many people have sensitivities and don’t even realize it. Unlike food allergies, which only about 5% of people have and cause a reaction within 8 hours of eating the food, sensitivity symptoms can take up to 72 hours to appear, or they could fly under the radar all together. For example, food sensitivity symptoms include weight gain or trouble losing weight, fatigue, inflammation, brain fog, mood swings, depression, headaches, digestive problems like gas and bloating, and more. Everyone’s body is unique. There are foods you eat that work really well for your body, they might give you great energy, help you sleep really well at night, have a nice flat tummy with no bloating…but if someone else were to eat those foods, they might not feel as great. This even applies to foods we think are healthy! For example, whole wheat. That’s a food we’re often told is healthy (ditch white bread/pasta and have whole wheat instead) but I bet you know someone with a gluten/wheat allergy or sensitivity, right? Eggs are another example. We’re told eggs are healthy: they have healthy fats, Omega 3’s, and good protein. You might eat eggs and get all of those sweet benefits, but if I eat eggs, I get a
horrible stomach ache at some point within a day or two
STEP NINE:
IDENTIFY HIDDEN FOOD SENSITIVITES
There are lots of ways to identify if you have hidden food sensitivities, one of my favorites is an elimination diet/clean eating cleanse combo like this one!
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Even though there is no such thing as a single “healthy” diet or way of eating that applies to everyone, I can give you some basic, general over-arching healthy eating swaps that should help you to look and feel better naturally! These healthy food swaps encourage ditching some foods that might be causing your body more harm than good and replacing them with foods filled with nutrients.
Ditch: White Pasta Swap for: Bean-based pasta (like mung bean or lentil), brown rice pasta, quinoa pasta,
spirialized veggie pasta, spaghetti squash, spinach noodles
Ditch: Corn and Potato Chips Swap for: Brown rice chips, plantain chips, sweet potato chips, kale chips, organic corn chips,
avocado oil potato chips, zucchini chips, brown rice crackers
Ditch: Processed Breakfast Foods
Swap for: Homemade granola bars, protein date balls, oatmeal variations, quinoa bowl,
smoothie, quinoa breakfast cups, apple spiced n’oatmeal, avocado chocolate pudding
Ditch: Peanuts and Peanut Butter
Swap for: Almonds, almond butter, pecans, walnuts, Brazil nuts, pistachios, hazelnuts, Sunbutter
Ditch: Canola and Vegetable Oils, Margarine
Swap for: Olive oil, grapeseed oil, avocado oil, coconut oil, sesame oil, ghee, grass-fed butter
Ditch: Dairy Products
Swap for: Almond or coconut milk, nutritional yeast (try this swap for sliced cheese or this for
parmesan cheese!), banana ice cream, strawberry or chocolate coconut milk ice cream
STEP TEN:
INCORPORATE HEALTHY FOOD
SWAPS
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Healthy Swap Recipe Dark chocolate is a food we often hear is actually healthy for us. BUT before you run out and stock up on Hershey’s bars, keep in mind what “they” are referring to when you hear that dark chocolate is healthy is the cacao used to make it. Unfortunately, most chocolate bars are filled with sugar, preservatives, emulsifiers, and are processed so much that all of those good nutrients are long gone. Here is an easy recipe you can make for a chocolate bar that really is healthy!
INGREDIENTS
1/4 cup organic, raw cacao powder*
1/4 cup organic, unrefined coconut oil
2 - 3 tablespoons organic, raw honey
DIRECTIONS
Make sure the coconut oil and honey are in a liquidy state
(I heat in the microwave or on a stovetop first)
Combine all ingredients in a bowl. Mix really well with a
whisk so there are no clumps.
Pour mixture into a silicone chocolate mold or a parchment
lined shallow bowl.
Place in the freezer for close to an hour, until firm all the
way through. Store in the freezer.
*Make sure to get cacao powder vs. cocoa
powder. Cacao powder is made by cold-pressing
unroasted cocoa beans. Cocoa powder is cacao
that has been roasted at a high temperature,
reducing the enzymes and lowering the overall
nutritional value. Cacao is high in anti-oxidants,
magnesium, iron, calcium, zinc, manganese,
protects nerve cells from damage, reduces
blood pressure, natural anti-depressant, reduces
risk of stroke, energy booster, and MORE!
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LOVE AND NOURISH YOUR BODY. IT’S THE MOST AMAZING THING YOU WILL EVER OWN.
Want to connect more about losing weight
and loving your body – the healthy way?
Awesome! Here are a few ways for us to see more of
each other.
1. See how I’m incorporating these steps into my
daily life through social media!
2. Check out my custom one-on-one Health Coaching
program where you’ll get personalized support and
accountability to transform your mind and your
body in a way that’s fun, flexible, and free of
harsh restrictions. NOTE: The program is NOT
restriction/diet based! Click here to learn more.
3. MY BONUS GIFT TO YOU! Schedule a FREE
30-minute consultation with me (via phone or
video chat). Click here to book your session. Don’t
put your health goals off any longer, book today!
Remember: you are the only
you in this entire world!
Embrace it, love yourself, love
your body, and you’ll naturally
want to take care of it and make
healthier choices that will help
you look and feel amazing!
Do you have any questions for me? I’d love to hear from you!
Click here to message me I’m looking forward to talking to you soon,
Coach Samantha
www.HealthyEaton.com [email protected]
“Signing up for Samantha’s coaching program has hands down been one of the best decisions I have ever
made! Not only did I lose 21 pounds in 3 months, but I managed to keep my weight down. I learned that I was torturing myself for no good reason and that you can actually get rid of your additional pounds without starving yourself and spending endless hours on an elliptical. If you are ready to start a new chapter in your life – then Samantha is the missing piece you have been seeking for so long! In just 3 months with her coaching, I now understand and appreciate my body, provide it the nutrition it requires, established a daily food routine and have stopped to feel guilty whenever I crave chocolate or a burger. Samantha gives her coaching a highly personalized touch and composes the sessions according to your specific case and needs. She is there to answer all your questions related to your health, as silly as they
may appear to you. Just give it a try, you won’t be disappointed!” - Christin Schumann
“Through working with Samantha in her Health Coaching program, I lost 11 pounds, improved my skin,
I’m not bloated all the time, and I feel better working out with more energy and stronger! I identified a number of foods that I used to eat on a regular basis that I actually have a food sensitivity to, and by not eating them so often I’m no longer stuffy after every meal. I have learned so much about how food truly affects the way I feel. Samantha is really easy to talk to, and I never felt like she judged me. I loved that she offered healthier food alternatives rather than just having me eliminate things from my diet. If you
have an open mind and are willing to listen and accept Sam’s help, you will not be disappointed.” - Tami Campbell “Working with Samantha has been life changing for me! I came to her because I wanted to lose weight
and hadn’t been able to do it alone. I figured that she would give me tips on what not to eat and be helpful by keeping me accountable…but she gave me so much more. The first part of our work together was to focus on my mind. I have worked with nutritionists before that simply focused on the food, and while I lost some weight initially, I didn’t keep it off. Once we worked on getting to the real root of “why” I put on the extra weight in the first place, and what is blocking me from losing it, I was so much happier! I’ve made so much progress in this area and my greatest lesson of all so far is “honor my body.” This is a huge step and a strong statement for me to make. I would recommend Samantha’s services to anyone who struggles with their weight, especially those who have been dieting all their life and still cannot lose
the weight, because Samantha starts with training the brain first, and then everything else follows.” - Tracey Stafford
“Working with Samantha for our 6 months together was one of the best decisions I have ever made my
entire life. While I came into her program already knowing a lot about nutrition, she was able to fill in the gaps that I unknowingly had, especially where it pertained to my specific body. The vast majority of “diets” out there try to squeeze everyone into a “one size fits all” approach, which may work for some, but does not work for all. Working with Samantha helped me dig into the underlying emotional/mental hang-ups I harbored that blocked my progress. Her holistic approach to healing the mind & body together, in conjunction with the tailored approach to each body’s specific needs, places her program well above all the rest of the programs that are out there. I would recommend that anyone looking to improve the overall quality of his/her life work with her. Working with Samantha could very well provide the missing links
between the mind/body connection for you as it did for me.”
- Nikki Garver
Testimonials…