1-1 online sessions with a qualified expert
12 one-on-one 50 minute weekly coaching sessions
by Sarah T Smith
Nutrition and Wellness Coach
Overview
What you'll achieve
Healthy habit changes
Positive mindset
Simple meal planning strategies
Making the healthy choice the easier choice
Eating habits to prevent chronic disease risk
Ideas and tools to be successful even in challenging situations
Who this is for
Busy moms
Suffering with chronic disease
Struggling with weight
Families with selective eaters
Wanting to eat more whole plant foods
What's included
Continuous support in-between sessions through email and text M-F 9AM-5PM
Helpful resources
Healthy meal planning guide
Shopping strategies
Program structure
1. Phase 1: Build Awareness (Weeks 1-4)
Goal: Understand habits, motivation, and create family foundations.
Week 1 – The Family Health Reset
Explore how nutrition affects chronic disease risk
Family vision board + SMART health goals
Week 2 – Unpacking Eating Habits
Identify eating triggers and patterns
What are your ideal eating habits?
Week 3 – Nourishing vs. Numbing Foods
Learn nutrient-dense “protective” foods
Pantry audit + “Eat the Rainbow” challenge
Week 4 – Family Meal Rhythm
Build structure and consistent mealtimes
Use the balanced plate method
2. Phase 2: Build Skills (weeks 5-8)
Goal: Develop confident, stress-free, and practical nutrition habits.
Week 5 – Label Reading & Smart Shopping
Decode food labels
Explore grocery store set up, shop for success
Week 6 – Peaceful Mealtimes: The Division of Responsibility
Parent: what, when, where
Child: whether, how much
Week 7 – Energy & Mood Connection
Explore how blood sugar, hydration, and food timing affect energy
Week 8 – Navigating Family Obstacles
Manage stress, emotional eating, and busy schedules
Simple meal planning techniques
3. Phase 3: Strengthen Habits (Weeks 9–12)
Goal: Deepen consistency and long-term empowerment.
Week 9 – Gut Health & Immunity
The power of fiber and whole plant foods
Variety is the key to unlock a healthy gut
Week 10 – Preventive Power Foods
Highlight anti-inflammatory and heart-healthy nutrients
Plan a “Power Food Family Meal”
Week 11 – Budget-Friendly Healthy Eating
Cost-effective nutrient-dense foods
Batch cooking
Week 12 – Reflection & Future Focus
Celebrate progress
Create “Family Health Rituals” to sustain habits
Set next 3-month action goals
What you'll need
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.
"
More from Sarah T
Save up to 10% off
Additional One-on-one sessions after initial 12 sessions
After the 12 week sessions, you are feeling so successful and want to keep going. These extra sessions will be for you to continue to make progress in your habits and mindset. Your new habits will become a normal part of your routine, without having to think about them.
FAQs
Still need more clarity? Here are answers to some commonly asked questions.
Do we have to meet weekly?
You have the option of meeting weekly for 12 weeks, or every other week for about 6 months. Or combine the 2 according to how you feel you need the support from week to week. You will get a total of 12 coaching sessions.
How long are each of the sessions?
Typically, each session is about 50 minutes.
What will we talk about in each session?
The first week we will set up a wellness vision and subsequent weeks we will be setting 2-3 goals to work on, and talk about how they went and what didn't work well. We will celebrate the successes and work on overcoming barriers.
What if I can't make it to a planned session?
You have up until 24 hours before each session to change the time or day. If you do not show up for a session without notifying me, you will lose that session. I understand emergencies happen. We can work something out if there is truly an emergency.