Sam Smith, Health + Nutrition Coach

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

01/03/2026

Putting as much positive energy out there as I can... Join me in that effort?

01/01/2026

11/18/2025

Did you know that organic yogurt is only $3.99 at Natural Grocers? That's a 32 ounce container - 5 servings - $0.80 per serving vs up to $2 for a single serve container!!
Homemade granola takes a bit of time and effort, but not much. If you buy all the ingredients, it might seem expensive... however if you use those ingredients to make several batches of granola the cost averages out to MUCH less than buying bags off the shelf. Plus you can control the sugar you add, and try new flavor combos.

10/05/2025

08/31/2025

F R E E Y O G A C L A S S E S
all day long on September 1, 2025
Regular schedule online

08/05/2025

I T ' S F A R M E R S M A R K E T W E E K!
This is a good week to stop by your local farmers markets. The summer growing season is just about done so stop by to get the last of the okra, green beans, tomatoes, peppers, onions, and anything else that is still producing after this gorgeous rainy summer!
These markets also offer eggs, meats, honey, seafood, baked goods, preserves (jelly, jalapeños, pickles), jerky, and all kinds of other goodies that are locally produced or made.
SNAP, WIC, and Double-up Food Bucks are accepted at the Bell Blvd market.

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