Laura Ferro woke up one day after college while working in NYC and realized what she was doing with her life and what she was eating was not working for her: foggy, not sleeping, stressed, no energy. She decided to try a raw-food detox. She felt amazing after only one week and continued it for two months, revelling in the change natural food brought to her body.
“I couldn’t believe how good I felt by simply changing my diet,” shared Ferro. “It was such a wake-up call and a reminder of how the foods we eat directly affect us in all aspects—body and mind. I began cooking again and was so happy in the kitchen, making healthy meals and creating recipes. I felt fulfilled.”
“I read about different holistic approaches and natural living,” explained Ferro. “I knew I wanted to share this information with others and learn more myself. I wanted a change and wanted this to be my purpose.”
Laura moved to California and attended Bauman College, saying it was the best decision she ever made. Fast-forward to present day, where Laura is a Certified Natural Chef and Holistic Health Coach at the Galley Café within the Vincera Institute in Philadelphia. The change came about when she realized that, in California, healthy eating is a way a life. Here in Pennsylvania, it takes time and research to find a healthy café or market, although that is slowly changing. “I wanted to bring that kind of awareness and convenience of real foods back here,” she said.
Laura’s position at Vincera was all in excellent timing. Her sister-in-law, Ann Marie O’Shea, contacted her about the opportunity. Dr. William H. Meyers, a renowned surgeon, who specializes in core health, and Ann Marie, founded Vincera. They were in the process of expanding Dr. Meyers’ practice and establishing the first core medical facility where patients were given the means of a holistic approach of healing. “Vincera Institute also houses a yoga studio, acupuncture, physical therapy, massage therapy, chiropractic/ PATCH therapy, my health café and nutrition services and more. It is not only just for clients; these amenities are open to the public as well,” explained Laura.
Nourish + Nosh at the Galley Café goes along with the approach of clients (and public) having healthy eats available onsite, as well as Laura’s health consulting and private chef services. It houses a full-service smoothie bar, specialized coffee and tea bar, lunch options and a rotating list of natural baked goods, with vegan and gluten-free options.
Laura’s work is specific to each client. “I respect and have an understanding of all of the different natural-health approaches and the reasoning behind each; I especially love the ideas behind Eastern medicine practices. Depending on the individual’s lifestyle and goals, I use various ideas and practices from different theories to create the best plan possible for my client. We set the goals together. Some clients might be recovering from a sport injury, and so we focus on a lot of anti-inflammatory and muscle-repairing foods to help speed the recovery process as fast as we can.”
Many are looking to feel more balanced and to achieve the most optimal state of health they can, so Laura focuses on alkalizing and energizing foods, as well as bringing in some of the Ayurvedic Traditions. She concentrates on the individual’s body, goals and lifestyle to determine which approaches will be best. Some are looking for weight-loss through a sustainable lifestyle change, others are looking for ways to successfully break bad eating habits and learn how to choose cleaner, healthier options. Some have severe food allergies and want learn how to cook and what they can eat based on their restrictions.
Start Small
The average person who wants to eat better can make small changes. “Start by simply adding clean, real foods to your diet and ditching the processed, packaged foods. There are so many harmful and unnecessary additives in these foods that cause great stress and weigh you down—mentally and physically. Stick to vegetables, fruits, ancient grains, nuts and natural sweeteners,” she advised.
Eat Foods You Enjoy
“Also, don’t deprive yourself! I am the biggest advocate of allowing yourself to eat foods you enjoy. I tell my clients to follow the 80/20 diet. Eat clean and organic most of the time (80%) and the other (20%) enjoy going out to eat or indulging in one of your favorite treats now and again. I also recommend making healthier choices that don’t compromise flavor. For instance–if one of your favorite treats is freshly baked banana bread, use whole wheat or brown rice flour (instead of white), maple syrup (instead of white sugar) and coconut oil or organic grass-fed butter. Add to your diet superfoods like ground flax seeds, chia seeds or walnuts and always choose organic, grass-fed meat free of antibiotics. I also like to focus on anti-inflammatory foods, herbs and spices, as well as foods high in protein and fiber. My staples are leafy greens, beets, asparagus, avocado, onions, garlic, turmeric and ginger.”
Avoid the “Quick Fix”
“I believe the foods we eat should not only be nourishing, but also be enjoyed as a pleasurable experience. No matter the goal, whether it’s losing weight or correcting a chronic illness, I want my clients to perceive our plan as a lifestyle, not a ‘quick-fix’ diet.”
“My favorite holistic meal changes with the seasons, but right now I’m enjoying a raw kale salad with lots of veggies like tomatoes, avocados and beets. Another go-to anytime meal for me is a brown rice bowl loaded with vegetables and topped with a poached egg.”
Coaching and teaching new clients with new experiences and seeing someone who used to eat processed foods enjoy a fresh ripe tomato or a raw almond is so exciting, it’s like tasting certain foods for the first time.
Want to visit Laura Ferro at Nourish + Nosh at the Galley Cafe? Find it at 1200 Constitution Ave. in Philadelphia (at the Naval Business Center). Like Nourish + Nosh on Facebook too!
Try these unique and tasty recipes from Natural Chef Laura Ferro:
Recipe: Mint Refresher Smoothie
Ingredients
- 1/2 cup raw cashews, soaked for at least an hour or overnight
- 1 cup vanilla unsweetened almond milk
- 1 cup spinach
- 1 serving vanilla hemp protein
- 1 frozen banana
- 1/2 cup fresh mint
- vanilla bean (from one pod) or 1-2 drops vanilla stevia or extract
- optional: honey or stevia for desired sweetness
Method
In a high-powered blender, add all ingredients. Blend on high for 1 minute or until creamy and smooth. Note: you may need to add more almond milk if too thick.
Recipe: Massaged Kale Salad
Ingredients
- 1 bunch kale, thinly sliced, ribs removed (I save for vegetable or chicken stock)
- 1 Tbsp extra-virgin olive oil
- 1/2 tsp coarse sea salt
- 1 Tbsp freshly squeezed lemon juice (from 1/2 lemon)
- 1 tomato, diced
- 1 avocado, diced
- 1 cucumber, thinly sliced
Method
Place kale in large bowl, drizzle olive oil and sea salt while gently massaging with hands.
Add tomatoes, avocado and cucumber. Drizzle with lemon juice and add sea salt and black pepper to taste.
- Photos: Laura Ferro
