Sam Smith, Health + Nutrition Coach

03/10/2026

Do the math: start now and be ready for June 1st.
>> Link in bio to join the first 25

03/08/2026

Think you can't meal prep in 10 minutes?
Maybe you can't create an entire meal that quickly but you sure can set yourself up for success! 10 minutes is the perfect amount of time to:
+ Choose a healthy snack for each day and label it
> an apple/pear/fruit
> portion out yogurt and add berries or granola
> put together serving-size cheese with fruit or crackers
+ Create a plan for your lunches all week. Even if you're eating out, you can decide on healthier options ahead of time
+ Same goes for dinner - part of your plan might be to cook one night, so why not make a double recipe and save the leftovers for a lunch or another dinner later in the week!
What else can you do in 10 minutes tonight, so you'll save time and make better choices throughout the week?

03/06/2026

We’ve been told that to feel good by June, we need to sweat more and eat less. But if your hormones are out of sync and your self-care is non-existent, you’re just running on empty.
Whar can you do about it? I’m opening 25 spots for Vitality by Design—a 12-week deep dive into nutrition and hormone awareness. No gym required.
Sign up by March 18th, and you’ll be at your healthiest for summer by the first week of June.
Comment "VITALITY" to get the link!
Use code Intro-VbD to grab one of the 25 founder-rate spots for just $88 (Regularly $288).

Living your best, healthiest life is possible!

03/02/2026

March is a great time to restart any goals that may have fallen by the wayside since the beginning of the year, or even those that did not grow roots in the past couple of weeks 😊
What are you working on right now? I am restarting my Vitality by Design coaching program, with updated information and with an option to use it as a self-paced, self-coached study. It's 12 weeks so if you get started now you'll be ready to show off your healthy body by Summer!

02/27/2026

I voted y'all... now it's your turn. Tomorrow is the last day to vote early in this primary.

02/15/2026

For valentines day and many birthdays, you'll find us at
OH and don't forget Chimaek Sundays...

02/04/2026

It's not about elaborate cooking every day. It's about a simple commitment to a balanced plate: lean protein to keep you satiated, fiber-rich veggies for sustained energy and gut love, and healthy fats for focus.

You’ll end up avoiding the slump and reclaiming your afternoon productivity, boosting your mood, and honestly, just feeling better in your own skin.

What's one small swap you can make to elevate your lunch this week? Share your ideas below

02/02/2026

February may be for valentines, but it's also Black History Month.
No matter what others may say, it is important to reflect on history and notice how the past has influenced our stories today, how we wouldn't be living in an economically strong country without hundreds of years of immigrants (whether forced or voluntary).

01/21/2026

For basically twenty years, a lot of my my diet was whatever was left on the kids' plates. 🍗 I was the human garbage disposal for crusts, cold fries, and the 'I don't like this' leftovers.
When the house got quieter, I found myself standing at the open fridge at 6:00 PM thinking: 'Is it even worth making a real meal just for me?' Or Steve and I would end up going out to eat because it was easier.
Sometimes 'dinner' is crackers and cheese standing over the sink. But I realized that by not cooking, I was telling myself that my health only mattered when I was fueling everyone else.
Now? I cook for the woman I am today. Sometimes that means pulling out the crock pot to fill it with veggies for a soup base to last all week or with 2 pounds of chicken and a jar of pesto to add to salads all week long. No one complains about the 'green things' or says "this tastes weird"...
It's easy to spend our lives being the engine for others - whether you have kids or not, don't forget to put high-quality fuel in your own tank.
You are worth the 'good' dishes and a balanced meal, even if you’re the only one at the table.

01/15/2026

Sunday night meal prep at our house looks like this... after making a shopping list, heading to for $5 margs, we load our cart with ingredients from
Each of us gets half of the counter, and the process begins. Most often works on a vegetable soup that is the base of several meals - usually with chicken, beef, or pork added.
Since the beginning of the year, my focus is on creating single servings of breakfast, lunch, and dinner that I take to my mother on Monday so she has ready-to-eat meals all week, and so I know she's eating what her body and mind need instead of snacks or cereal all day.

01/12/2026

I want to dive a little deeper into one of the most powerful shifts I made, and one I hear about often from many people: the power of the intentional lunch. 🥗

Remember those days of grabbing whatever was fastest, or even skipping lunch altogether, only to hit that 3 PM wall like a freight train? 🚂 Been there, done that! For years, my lunch was an afterthought, a quick fix. But when I started viewing it as a crucial mid-day recharge – a strategic pause to fuel my brain and body for the afternoon ahead – everything changed.

It's not about elaborate cooking every day. It's about a simple commitment to a balanced plate: lean protein to keep you satiated, fiber-rich veggies for sustained energy and gut love, and healthy fats for focus. This is about reclaiming your afternoon productivity, boosting your mood, and honestly, just feeling better in your own skin.

What's one small swap you can make to elevate your lunch this week? Share your ideas below – let's inspire each other! 👇

LunchGoals"

01/06/2026

Soup for lunch on a day that's expected to be 84°F / 29°C ... may not seem a likely choice but I'm pretending it's winter