1-1 online sessions with a qualified expert
1:1 Nutrition and Lifestyle Coaching
by Sarah T Smith
Nutrition and Wellness Coach
Overview
What you'll achieve
A clear, sustainable way of eating
A calmer relationship with food
Reduced emotional and reactive eating
Consistent habits that actually stick
Noticeable health improvements
Confidence and self-trust around food
A positive ripple effect at home
Who this is for
A parent (often the primary food decision-maker in the home)
Values health, but feels frustrated by inconsistency
Wants to feel better in their body without extreme dieting
Someone who may struggle with emotional eating
Wanting to eat healthier, but feeling overwhelmed by an all-or-nothing
What's included
Monthly Meal Planning Guide, email and texting support through the week, recipe ideas, grocery tips, cooking demos (if desired)
Program structure
1. Phase 1: Awareness and Foundation
Understand yourself and remove pressure.
Focus:
- Your current habits, patterns, and routines
- Mindset around food (all-or-nothing thinking, guilt, pressure)
- Introducing the concept of simple, balanced eating
- Starting to add (not restrict) more whole, healing foods
2. Phase 2: Build and Practice
Turn awareness into consistent action.
Focus:
- Identifying emotional eating triggers in real time
- Practicing pause-and-respond strategies
- Building simple, repeatable meal and snack routines
- Strengthening consistency without perfection
- Navigating real-life situations (busy days, family dynamics, cravings)
3. Phase 3: Confidence and Integration
Make it feel natural and sustainable.
Focus:
- Solidifying habits so they feel automatic
- Strengthening self-trust around food choices
- Adjusting routines to fit long-term life
- Modeling calm, confident eating within your home
- Planning for continued progress after coaching ends, or continue with coaching
Sarah T Smith
Nutrition and Wellness Coach
Roseburg, United States
1 years experience
Hi! I’m Sarah, a mom of 6 kids. Quite a few years ago, our family was seeking better ways to improve our health. We had noticed the kids complaining of frequent stomach aches and had too many sick days. My husband and I struggled with intense migraines at least monthly. We are an active family and love spending time outside doing sports and adventures.
We decided to involve the kids, clean up our kitchen and make better choices around meal times. The work it took to make the changes is paying off. Our kids don’t get sick as much, and my husband and I have almost completely eliminated our headaches and have more energy.
We are able to support each other in making better choices. We enjoy meals together made with whole plant foods. We are strong and able to do the things we love without poor health getting in the way!
As a Nutrition Coach, I can work with you to understand how to build nutritious meals that are satisfying for the whole family to enjoy together, while improving immune function, reducing weight gain and bringing more energy to your life. I help you incorporate healthy foods in a way that is simple, budget friendly and sustainable in order to reach your health goals. Your kitchen can be a place of nourishing and nurturing so you can enjoy your best quality of life.
I have recently completed some important nutrition certifications that have taught me how powerful food can be to prevent chronic disease risk, and have also finished my health and wellness coaching certification through AFPA.
I have my Bachelors degree in Elementary Education, teach cooking classes in our local middle school and YMCA, and am a certified Food For Life Instructor through the Physicians Committee For Responsible Medicine.
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More from Sarah T
FAQs
Still need more clarity? Here are answers to some commonly asked questions.
What if I can't make it to the scheduled session
I get it. Life happens. Try to notify me within 24 hours of our appointment if you can. If something comes last minute comes up right before the call, let me know ASAP.
Do I have to do weekly sessions, or can I spread it out past 3 months?
Because I plan my time in 3 month intervals, you need to stay within the 3 month timeline for your coaching package. If you feel like every week is too much, we can do shorter calls each week, or skip a couple of weeks if you choose. The price will stay the same. You will make better progress by coming to the weekly coaching calls, but the changes you make are ultimately up to you.
Do I have to do the same time every week?
Not necessarily. Depending on how many clients I am working with in that month, we can be a little flexible. The more consistent we are each week, the less thought and effort it will take to come to the calls.