Your Holistic Health Coach

12/16/2025

“I'll start my diet on Monday.”
“I'll be ready to start my new gym routine on January 1.”
“Next month I'll have time for a fresh start.”

Can you relate to the Monday mindset? You're not alone -- the human brain loves the feeling of a fresh chapter where you can leave “old you” behind and step into “new you.” Psychologists call this the fresh start effect and those temporal landmarks like Mondays, new months, birthdays, and New Year’s naturally boost motivation and make big goals feel more possible.

The problem is what happens after the fresh start high fades. One hard day, one missed workout, one night of comfort food… and suddenly it’s:

“I blew it, I’ll restart Monday." or “This week is a wash, I’ll start over next month.”

You end up constantly living in “pre‑start mode” where you're planning, promising, and prepping, but not getting enough repetitions in the real, messy middle where habits are actually built.

Change doesn’t happen because you finally find the perfect Monday. It happens because you learn how to:
😁Take one tiny step today, not just “after the weekend.”
😁Course‑correct mid‑week instead of throwing the whole week away.
😁Let fresh starts be gentle check‑ins, not the only acceptable time to care about your health.

Your nervous system doesn’t need more pressure. It needs a realistic runway where you can practice, wobble, adjust, and keep going long enough for the new behavior to become your new baseline.

Try this:
Think of Mondays as built‑in checkpoints inside a longer container. Not a 21‑day sprint (because we learned that it can take more than 21 days to build a habit), but a solid 6‑8week arc where you’re supported through multiple Mondays, not just hyped for one. Give yourself enough time and structure for change to actually stick.

👉 Ready to ditch the Monday Mindset and start meeting yourself in the messy middle? Tell me in the comments what habits or goals have been hardest for you to make stick? For me, it's getting enough water every day.

12/14/2025

Believe it or not, we're heading into resolution season, and this is the perfect time to rethink the “21 days to a new habit” idea before you set any goals. Twenty‑one days comes from a 1960s self‑help book about self‑image, not from actual habit research! I've seen this one idea set a lot of well‑intentioned people up to feel like they’re already behind by the end of January.

Here's the real deal: when researchers follow health behaviors over time, the median time to “this feels automatic” usually stretches closer to a 6–8 week window, with some people needing 14-28 weeks! For most nutrition and lifestyle shifts, that’s a much more honest runway for your brain, your body, and your real life.

As you think about what you want 2026 to feel like, experiment with this reframe: instead of a 21‑day sprint, imagine giving yourself a solid 6 weeks of guided practice, support, and adjustment. Quietly planning for that longer arc now can make your resolutions feel less like a test and more like a transition into a new baseline.

👉 I’d love to hear: what’s ONE habit you’d be willing to give 6 full weeks of focused attention in the new year?

12/05/2025

Keto, Carnivore, AIP, GAPS, plant-based, paleo, low FODMAP… there’s a lot of noise about which diet is “the best” for overall health, for autoimmune disease, diabetes, weight management, etc.

Here’s the truth:

No single diet is right for every body

What helps one person flare less might make another feel worse

Your needs can change over time as your body, meds, and stressors change

Functional Nutrition asks: “What does YOUR body need right now?”
Not: “Which diet tribe do you think you should belong to?”

Comment with a ‍🎉 if you’ve ever wondered about the “perfect” diet.

12/04/2025

As 2026 creeps closer, you’re probably being bombarded with “New Year, New You” promos, detoxes, cleanses, miracle supplements, and one-size-fits-all plans that cash in on feeling exhausted, inflamed, and fed up. That kind of marketing shows up even more when you’re living with chronic inflammation, pain, or autoimmune issues, because every time you search online for a natural or alternative remedy, supplement, or protocol, you’re essentially telling the internet, “Show me more of this.” Marketers then use that data, and your very real pain points, to target you with emotional messaging designed to make you feel both seen and pressured to buy.

There’s nothing inherently wrong with wanting a reset or trying something new. I offer whole-food "resets" routinely for my patients. But as a holistic practitioner, it feels important to say: that’s not Functional Nutrition, and it’s not the heart of a truly holistic, whole-health, natural approach.

Functional Nutrition and Holistic Health Coaching shouldn't feel like a fad or a fear-based sales pitch, and it’s not about chasing quick results with the latest protocol. It is about slowing down enough to really listen, to your body, your story, your lived experience with psoriatic arthritis (or whatever else you're dealing with) and all that comes with it.

It’s about partnership, curiosity and gently uncovering the root causes behind why you’re not feeling well, and supporting your body with food, lifestyle, and nervous system support in ways that respect you... not just your diagnosis.

One of the things that I have learned in 20+ years with psoriatic arthritis and 15 years as a Holistic Practitioner is that no 2 stories are the same. How YOUR body got into a state of imbalance is unique and that means that a plan to get you back in balance MUST be unique and tailored to you. It's why there's so much frustration with supplements and "plans" -- and why no single dietary approach has or ever will work to get everyone with PsA out of it. The basics and foundation work that we do in a Functional Medicine framework certainly help "clear the muddy water" so we can start to see where you need to focus vs where someone else needs to focus. But outside of that, blanket protocols are outdated and truly not Functional nor Holistic in the truest sense. So, as you start thinking about your plan for 2026, I hope you'll consider a Functional framework whether with me or with another qualified practitioner. If nothing else, you'll stop throwing money at supplements and guessing about nutrition and lifestyle options and start dialing in a custom plan, so you actually move the dial in 2026 and break the cycle of inflammation et al.

11/28/2025

Thankful for family, friends and the blessings all around me. Thankful for my clients, colleagues, mentors and all who've touched my life. For good health, good food, deep nourishment. May you and yours be blessed this Thanksgiving and beyond.
Flowers by

10/28/2025

Making beautiful food feeds my body and my soul.

10/26/2025

Last call for the Fall Cleanse.

10/23/2025

Still pinching myself a little — Feeling grateful and proud to share that I received the Bronze Award for Best Holistic Health Coach while representing NH Health & Wellness Center in this year's Best of 603 Awards!

What an honor to be recognized among so many inspiring practitioners across New Hampshire who are helping people thrive.

Thank you to everyone who took the time to vote, support, and believe in the power of root-cause healing, nourishment, and connection.

This work continues to light me up every day, and I’m endlessly thankful for each client and colleague who makes it possible.Here’s to more wellness, more growth, and more healing conversations ahead. 🌿✨

10/22/2025

Join me! You can jump right in or start when it's convenient. Program runs until Nov 22nd with weekly group coaching.

https://l.bttr.to/Yxdm0

10/20/2025

Season after season, my clients experience great results. 21 days can make a world of difference. How would you feel if you were 8 pounds lighter, headache free, sleeping through the night, not dealing with acne or bloating or fatigue... so many things can improve when we give the body deep nourishment and a little TLC. If you're curious, message me. If you're ready, click the link in the post below

"I lost 8 pounds, my skin cleared up, and I'm sleeping through the night for the first time in years."
"I didn't realize how much brain fog I was living with until it lifted."
"The bloating is GONE. I forgot what it felt like to be comfortable in my body."
"I'm pooping every day -- (actually never knew that once a week wasn't optimal, lol) -- I'm way more comfortable in my clothes, AND my daily headaches are gone!"

These are the messages I get every single time I run a seasonal cleanse. In 15 years as a Functional Nutritionist and Holistic Health Coach, the transformations and relief never cease to amaze me!

But the real transformation isn't just physical.
It's the emotional lightness. The mental clarity. The feeling of alignment.
Your body knows how to heal. It just needs the right support.

21-Day Fall Cleanse. Registration extended to October 26th.
You can start today with Group 1 or jump in anytime until October 26th to get the full 21 days (28 days if you start now -- because I'm giving you the extra week and loving you up a little more if you start now!)

Link in bio (on Insta) and right here on FB https://l.bttr.to/Yxdm0
The program is $150 with 3-4 weeks of support (depending on when you join). That's less than the cost of 1 private session. Say "YES" to yourself and score a steal of a deal with this group coaching program.

xo, Sarah (Your Holistic Health Coach and Functional Nutritionist at NH Health and Wellness Center)

10/19/2025

Can you remember the last time you felt truly good in your body?

Not just "fine." Not just "getting by."

Actually GOOD. Energized. Confident. Comfortable in your own skin.

If you're reading this, something inside you is saying "enough."

Enough of the exhaustion that steals your joy.
Enough of hiding behind baggy clothes.
Enough of canceling plans because you don't feel like yourself.
Enough of starting Monday "diets" that leave you depleted and defeated.

You deserve more than "fine."

The Fall Cleanse isn't another restrictive program that leaves you hungry and miserable. It's 21 days of nourishing your body back to life—the way it was always meant to feel.

For 21 days, I'll be there to guide you through a science-backed reset that honors your body, not punishes it. Not only that, you'll be joining a supportive community with other participants.

Here's what's possible when you say YES to yourself:

✨ Boundless energy that has you excited to start your day
✨ A flatter, more comfortable belly - less bloating and discomfort
✨ Radiant skin that makes people ask what you're doing differently
✨ Deep, restorative sleep that has you waking refreshed
✨ Confidence and clarity you haven't felt in years
✨ Freedom from the patterns keeping you stuck

Everything you need, all in one place:
Your personal roadmap includes a comprehensive digital program guide - 3 live group coaching sessions with expert guidance and accountability - Mouthwatering seasonal recipes that make healthy eating effortless - Weekly meal plans and shopping lists (zero guesswork) - Targeted seasonal protocols - Customized supplement recommendations for your unique needs

The Timeline:
📅 Prep (Oct. 18-26 or Oct 26-Nov. 1): Set yourself up for success—no stress, just preparation
📅 Transform (Oct 26 - Nov. 22): 21-28* days of abundant, nourishing whole foods. No counting. No restriction. Just results.

This is your permission slip to put yourself first.

Before the holiday overwhelm. Before another year passes. Before you talk yourself out of it again.

Your body has been waiting for this. You've been waiting for this.

The only question is: Are you ready to feel like yourself again?

Doors close October 26th. Your transformation begins the moment you say yes.

****visit https://l.bttr.to/Yxdm0 to join****

*I am extending the registration period until October 26th because it's been on my heart to be really flexible with this program. That means if you join sooner, you'll have the benefit of up to 5 weeks of guided support (for less than the cost of a 1:1 session with me!)

09/04/2025

If you're enjoying the sweet summer corn harvest, check this out. That silk that you wrestle off the cob and toss in the compost is actually a healing superstar!

Corn silk tea has been traditionally used in Native American, Chinese, and European herbal medicine for its mild diuretic and soothing properties. The bioactive constituents—primarily flavonoids, saponins, and a rich mineral content including potassium—support urinary tract comfort by gently promoting increased urination and helping to reduce mild inflammation and fluid retention.

Typically consumed as an infusion, a common dosage is 1 to 2 teaspoons of dried corn silk per cup of hot water, steeped for 10 to 15 minutes, taken up to three times daily. Corn silk tea is generally well tolerated with a low risk of side effects but should be used cautiously in individuals with potassium-sensitive conditions or those on potassium-sparing medications. Pregnant or breastfeeding individuals are advised to consult healthcare professionals before use. While corn silk tea can support mild water retention and urinary discomfort, it should not replace medical treatment for serious kidney or urinary tract conditions.

Here's how I make corn silk tea:
Put 2 cups of water and 2 tablespoons of corn silk into a pot and bring to a boil. As soon as it comes to a boil, turn the heat down to the lowest setting, cover and simmer for ten minutes. Turn off the heat and let the silk continue to steep for another half hour. Strain the silk and warm your tea or drink at room temperature.