Create a Bucket List: Inspiration and Motivation with Dr. Lori

Posted by Dr. Lori Arnold

What exactly is a Bucket List? I personally like the definition that was used in the movie, The Bucket List, “All the things you want to do in life before you ‘kick the bucket”. When I referenced the official Google dictionary, the definition is as follows, “a number of experiences or achievements that a person hopes to have or accomplish during their lifetime.” So, it is essentially the same definition.

In my Sunday Spirituality and Inspirational message, you will be given INSPIRATION and MOTIVATION to get your week off and running! I will teach you HOW and WHY you should create a Bucket List! You will be given the TOOLS necessary to get you started on your own personal list. Grab a pen and some paper, and follow along…


Posted by Dr. Lori Arnold

How can YOU go from SICK to STUNNING?

Are YOU sick and tired of being sick and tired?  Are you struggling with ways to get your body to reverse the disease process and restore your vitality and energy? Have YOU been diagnosed with an autoimmune condition and NOT been given choices for a potential reversal of the disease process?  Have YOU lost HOPE that changes can be achieved with your body?  Do you secretly feel that you may be able to heal yourself, but don’t know how to start or where to go?  Are you struggling with weight loss and have you hit a plateau in your quest and not sure how to get over the hump?  If you answered “YES” to any of these questions, Heal Yourself Beautiful may be able to help.

In the next few weeks, join me, Dr. Lori, in a series of video blogs highlighting my personal health and fitness journey.

In FITNESS BLOG #1, I will introduce you to my struggle with autoimmune disease and Toxic Mold Poisoning and my decision to commit to a dedicated fitness and wellness program, and the subsequent success gained from this experience.  Gain important insights into this unique healing journey and be prepared to be inspired, motivated and energized to find ways to teach YOUR body HOW-TO HEAL ITSELF!

What is the NEXT STEP in my journey?  Find out here!

Heal Yourself Beautiful! What is the message YOU are sending to your BODY?

Posted by Dr. Lori Arnold

What you THINK is where your body will take you.  Be very careful with the words you speak to YOURSELF.  In order to Heal Yourself Beautiful, choose your words and thoughts wisely.  Do you constantly tell yourself you feel sick, you are tired, you are depressed?  Or maybe you are asking “Why me?  WHY do I have to go through this?”  Maybe you are asking the wrong questions and you need to reset your thinking and change the messages to love.

YOU will receive a message of healing, inspiration and motivation in this quick instructional video.

I want to empower you to get yourself on track with improved positive self-talk!

KALE Made Simple!

Posted by Dr. Lori Arnold


KALE Made Simple!

Written by: Dr. Lori Arnold, Pharm.D., FAARM

Are you confused by KALE the “superfood”? I know I was when I made my first purchase! In fact, I was just in a Health Food Market last week and noticed a woman standing by the kale looking pretty confused. I usually try not to get involved but I couldn’t help myself on this one. Sometimes all it takes is 2 minutes of your time to help someone sort through the confusion! It turned out it was her first visit to this store and she had two sick little kiddos at home. She was told by the physician to prepare healthier gluten-free food so she was doing her best to make it happen. Fortunately, the tidbits I offered her were exactly what she needed and since she had my undivided attention, she asked about several other products in her cart. I LOVE being in the right place at the right time!

Many people want to jump on the health bandwagon and stock the refrigerator full of this green powerhouse. Like the lady in the story I told you, you also run to your local market, recipe in hand, and the recipe simply calls for “kale”. As you scan the produce section, you also may notice that there are several varieties of kale, and each variety is unique in its texture and flavor. In order to get the flavor you are striving for in your recipes, it is crucial to choose the kale that works best for that recipe. I would even highly suggest you grab a one of each and take them home to taste test the differences in each variety… just so you know what I am talking about.

In this blog I want to help you understand the health benefits and nutrient content of kale, along with a quick synopsis of the types of kale, and a couple of food prep suggestions to help you and your family enjoy the flavor and versatility of this awesome green!


  1. Kale is a HOME RUN in vitamins! Kale contains Vitamin A, Vitamin C, Vitamin K, and Folate.
  2. Kale contains important minerals like manganese, potassium, MAGNESIUM and copper.
  3. Kale contains QUERCETIN, which is an antioxidant and anti-viral.
  4. Kale contains LUTEIN and ZEAXANTHIN, which are crucial for eye health and can help prevent cataracts and macular degeneration.
  5. Kale is high in IRON, which is essential for good health. Calorie for calorie, kale has more iron than beef!
  6. Kale is high in CALCIUM, which helps prevent osteoporosis. Calorie for calorie, kale has more calcium than milk!
  7. Kale is low calorie and HIGH IN FIBER! We all need more fiber in our diets, and kale is high in insoluble fiber which aids in good digestion and intestinal cleansing.
  8. Kale contains OMEGA-3 FATTY ACIDS in amounts higher than other vegetables, making kale a natural anti-inflammatory food that helps combat arthritis, asthma and autoimmune diseases.
  9. Kale is great for cardiovascular health and may lower cholesterol. In studies kale helped decrease the damage from LDL (bad) cholesterol.

VARIETIES OF KALE: Kale comes in several varieties, so here is a breakdown of the top varieties to help you choose the kale that suits your taste or recipe.

  1. CURLY Kale: The most common kale variety. The leaves are curled and can be bright green, dark green or purple in color. The flavor is this variety is more bitter and “peppery” than other varieties. As with most kale, when prepping make sure to tear the leaves from the stems and only eat the leaves. This is my favorite kale for making baked kale chips!
  2. DINOSAUR, LACINATO or TUSCAN Kale: This type of kale has all of these fun names. When you see this variety, it is dark green in color and has long, thicker and heartier-looking leaves. This variety is excellent in your raw dishes, like salads, but is my TOP choice for adding to blended smoothies. In terms of taste, this variety offers a “sweeter” and almost nutty flavor that is considerably more enjoyable than the other varieties in sweet fruit and vegetable shakes. In fact, if the kale is fresh you can barely taste it in your shake. Make sure when you are cleaning this variety to cut or tear along the stem. Personally, I do not enjoy biting into the tough stem in my salads, and find it quite inedible. Trader Joes offers a pre-cut bag of Tuscan Kale, which is mostly the rib of the kale, which I only use for cooked kale dishes.
  3. RED RUSSIAN Kale: This variety of kale looks like a large oak leaves and has a red color to the stems. In terms of taste this type of kale has a combination of curly and Tuscan kale, with a slight sweetness and some pepper flavor. Again, remove the stems as they are difficult to eat. This is my favorite kale for sautéed and cooked dishes.

BONUS COOKING SUGGESTIONS:  Kale works great for most cooking methods as it is hearty and holds up well when sautéed, baked or added to soups and stews. It is also amazing simply baked and seasoned as kale chips. But, when prepping raw, pay attention! Not only is the variety important for your recipe, but the TECHNIQUE in preparation is critical! True Story… one evening, I was invited for dinner at a friend’s house. After reading a book, they had become vegans and wanted to show me the healthy changes they had made in food choices. The salad course were individual plates of dry, plain curly kale, with no accompaniments… just a plate of the crunchy green stuff with stems still in place. Again, the flavor of crunchy kale can be quite bitter by itself, and the leaves can also be a little “pokey” in your mouth. They did provide a salt and pepper grinder and a few varieties of oil and vinegar for a DIY dressing at the table. If I was forced to eat kale like this I may not be a fan. I don’t want you to make the same mistake! Kale is wonderful but tastes so much better if you take the time to MASSAGE the leaves.   What does this mean? Massaging your food sounds a little like we are manhandling it, but we actually are giving it some love! The technique is simple.

“Massaging” Kale TECHNIQUE: Clean your kale, remove the stems and pat dry. Take a couple of bunches of kale and rub the kales leaves together, repeating this with your entire batch of kale. You will immediately notice the kale starts to break down and become softer. For an added bonus of deliciousness, add some extra virgin olive oil and sea salt and massage the leaves. If you are short on time, and don’t want to massage the leaves, plan the prep the night before and toss the leaves with olive oil and sea salt and leave in the refrigerator overnight. The leaves will soften by the next day.

I hope you feel like a KALE EXPERT now and if the mood strikes you, you may be able to offer assistance to someone at your next trip to your local grocer!

“Dear Boobies”

Posted by Dr. Lori Arnold



Written by:  Teri Case, Vitality Stories

Dear Boobies,

I’m sorry I took you for granted 20 years ago and didn’t put a plan in place to keep you buoyant, full and happy. You deserved my utmost attention when I was 25, and yet, like so many other relationships in my life, I was young and foolish, thinking you’d always be there for me, high on my chest, proud and pointy regardless of how I treated you or put you on display.

So many times I feigned modesty when someone complimented you and called you “Missile Tits.” I’d coyly dismiss the bounty you offered. “What, these things? They’re just boobs.” If I could take back those words, I would in a heartbeat, because you see, I want you back. There was, is, nothing “just” about you. You are my bosom friends and deserved to be cosseted. I should have let you bask in the glow of your own high beams and given you the props you deserved and said, “These are Ladies, not Missile Tits, thank you very much.”

Girls, you’ve always been there for me. When I was a late bloomer and you surprised me on my 14th birthday as slowly inflating balloons, I was the happiest teenager in Nevada. We were a team and we looked great together. We were like Thelma & Louise, or Jane Russell & Marilyn Monroe. But now, despite being in the same room 24/7, you don’t bounce when I laugh or get jiggy with it when I dance; you just hang there all blah-like, more interested in fraternizing with Madame Bellybutton. I don’t blame you. You’ve drifted south and you plan to stay there, retiring closer to the equator just like everyone else. The past is the past and I know you’ll never be the same or come back, but you deserve to know what I would do if I had the chance to take care of you all over again and how I will treat you going forward.

I’d. Always. Wear. A. Bra.

First and foremost, I’d always wear a bra. All of those outfits that I thought looked better on us when you weren’t cloistered in a bra? So not worth it! Not only did I wear them at your expense, those fickle outfits were in style one day and gone the next. As I pranced and danced around selfishly, I never considered the energy you spent defying gravity and keeping order. You deserved my support, a corsette, a brassiere…but I didn’t give you anything to lean on. You had no cups to runneth over. You were exhausted and I gave you nowhere to rest. I assumed you’d always float and coast through life, but instead you’re boulders sinking to the ocean floor, faster and steadier than the rest of the crew. I vow to always provide you boulder-holders from this day forth.

I’d Have You Properly Measured

Secondly, I’d invest my time and money to have you properly measured. For decades I thought you were a 38-C. When I finally followed a tip to have you fitted by a professional bra-fitter on my 40th birthday, you measured in at 34-DDD. You were Cinderella and deserved a glass slipper and a pumpkin coach to carry your melon-like offerings, but instead I held you back and forced you into the wrong mold and fit for years. Even when I was conscientious enough to protect you with a bra, I failed to give you an adequate foundation. But never again. Now, I march and speak daily on your behalf, touting to all who will listen from 18 years and older, “Please, treat your ladies with respect regardless of their size and give them a place to lay. Your queens have a long journey ahead!

I’d Bathe You in SPF and Moisturizers

Thirdly, I’d lather you and Ms. Décolletage up with SPF every second you were exposed to the sun, and I’d coat you in moisturizing lotion after every shower and bath. I do both now because I get it. At the time, I had no idea how closely the two of you worked together, but now I appreciate that Ms. Déco was holding and pulling you up as long as she could. Her wrinkles are now like roadways and canyons pointing me in the direction you’ve moved.

Posture and Form Exercises – A Must

I should have done more push-ups and one-arm dumbbell rows. Even though I always geared you up in a sports bra for cardio, I neglected the chest and back muscles that provide structure and alignment, anchoring your ligaments. I know, I know, you don’t have muscles, but doing more chest and back, weight-bearing exercises would have improved my posture and form, and therefore, I wouldn’t have started slouching more and more over the years, exposing you once again to the force of Sir Gravity. I can’t make this up to you, but now I am exercising with your future in mind.

Monthly Breast Exams

I’m going to take a short, but critically important, break in my diatribe to say one thing I did right with you. I gave you a breast exam once a month. Over thirty years since you appeared, that is 360 self-administered check-ups! Every day I am grateful for my genetics and I know how lucky I am. According to the *American Cancer Society’s Breast Cancer Facts & Figures 2013-2014, an astonishing 232,340 new cases of female invasive breast cancer will be reported. This number of women whose lives will change humbles me, and I look forward to giving you at least 480 more inspections.

Lined Tank Tops for Bed Time

There is one more thing that I wish I would have done the past three decades but solemnly swear I will do for the rest of our life together. I will always tuck you in properly when we go to bed. You deserved a lined tank top for support while I tossed and turned, squashing and knocking you to and fro. You needed your rest in order to feel rejuvenated and perky each new day. I can’t turn back the clock, but you’ll have sufficient support around the clock from this day forward.

It’s been a wild 30 years together. I don’t know how much you’ll change over the next few decades, but you’ll have my love and support each step of the way. It is my privilege to grow old with you. Ta-ta for now, Ta Tas.



*American Cancer Society. Breast Cancer Facts & Figures 2013-2014. Atlanta: American Cancer Society, Inc. 2013

This guest blog first appeared on The Indie Chicks. Check them out because, “being an Indie Chick means being self-empowered, driven, independent, and confident.”

Vitality Stories and You@25:

Teri writes articles for The Indie Chicks at:

Melody Beattie: