The Wellness Matrix

11/08/2025

Set the tone—don’t chase it.

This week I’m leaning into intentions + PPO (the power of a positive outlook). Not fake-happy. Just choosing where I point my attention, even when life has a full plate (like moving your baby across the country for college while still allowing for necessary tasks and self care!)

“Whatever is true… honorable… just… pure… think about these things.” — Philippians 4:8

Quick reset I use (2 minutes, tops):
• take 3 slow breaths
• pick 2 real priorities for today
• choose 1 tiny win you’ll actually do 😉(water before coffee, 5-minute walk, one kind text)

My example today (im traveling across country moving kira and we stopped in Nashville on the way):
🩷 Intention: Present + steady.

📌 Priorities: 20-min walk (hotel treadmill while listening to a course module) + quick grocery stop for real food.

🌟 Micro-win: 16 oz water before coffee and a 60-second gratitude breath in the car.

YOUR TURN: drop an intention (one-word/ short phrase) for the week in the comments and I’ll help you match a micro-win.

15/03/2025

Congratulations to my friend Kim of KaiZen wellness & Aesthetics and my new friend Lindsay of Flower Hill Farm on their grand opening in Lufkin!! Love supporting friends in the wellness world! I got some great products to try!

Can we say, “yes to beef tallow products and IV services?!?”

Cannot wait to customize some programs for them utilizing their products and services and combining them with my offerings. Let’s get well!!!! Who wants to know more??

28/02/2025

🥑 Not All Fats Are Bad—Here’s Why You NEED Healthy Fats! 🥥

Fat gets a bad reputation, but not all fats are harmful! ❌ The truth is, healthy fats are essential for hormone balance 🧬, brain function 🧠, and vitamin absorption 🌿. Good fats like omega-3s (found in fish 🐟, nuts 🥜, and seeds 🌻) help reduce inflammation and support heart health ❤️.

🚫 What to Avoid?
❌ Trans fats (found in processed foods)
❌ Excess saturated fats (linked to heart disease)

✅ What to Include?
✔️ Avocados 🥑
✔️ Olive oil 🫒
✔️ Fatty fish 🐠
✔️ Chia & flaxseeds 🌱

Healthy fats keep you fuller longer, curb cravings, and even support weight loss by boosting metabolism 🔥. So don’t fear fat—choose the right ones!

“So whether you eat or drink, or whatever you do, do it all for the glory of God.” – 1 Corinthians 10:31 🙏

Tag a friend who NEEDS to hear this & drop a 🥑 if you’re embracing healthy fats in your diet!

26/02/2025

🚨 Important Update – My Account Was Hacked & Deleted 🚨

Hey friends,

I wanted to let you all know that my Facebook account was hacked and completely deleted on February 25, 2025. I am working hard to recover it and regain access to my information. If you’ve tried to message me or tag me and haven’t gotten a response, that’s why.

I truly believe this was a spiritual attack—an attempt by the enemy to distract me from the work God has called me to do. But I refuse to be discouraged! This only strengthens my resolve to keep pushing forward, sharing truth, and helping others live in alignment with His design for our health and well-being.

If you see anything suspicious linked to my name, please let me know. In the meantime, I would appreciate your prayers for a smooth recovery of my account. God is greater than any scheme of the enemy, and I trust He will use even this for His glory!

Thank you all for your support! I’ll keep you updated.

💜Sarah

19/02/2025

💥Stress & Weight Gain: The Connection You Need to Know!💥

Did you know that chronic stress can be sabotaging your weight loss goals? 😰 When you're stressed, your body produces cortisol—a hormone that triggers fat storage, especially around the belly 😳. This type of fat, called visceral fat, surrounds your organs and increases your risk for heart disease and diabetes.

Stress can also lead to emotional eating, where cravings for sugary and fatty foods take over, making weight gain even more likely. But YOU have the power to take control! 🙌

✨ Combat stress by:
✔️ Moving your body daily 🏃‍♀️
✔️ Practicing deep breathing & prayer 🙏
✔️ Prioritizing quality sleep 😴
✔️ Choosing nourishing, whole foods 🥗

"Cast all your anxiety on Him because He cares for you."– 1 Peter 5:7

Drop a 💙 in the comments if you’re committing to managing stress for better health! What’s ONE way you de-stress? Let’s share & support each other! 💪

18/02/2025

Looking for a nutritious way to start your day?👀

Try out my Morning Smoothie recipe!

Ingredients:
1 cup almond milk
1 cup spinach OR 1 microbiome mash “puck” (in Recipes highlight)
1/2 cup frozen mixed berries🍓🫐
1 tbsp chia seeds
1 scoop protein powder (optional)

Directions:
Blend all ingredients until smooth
Serve immediately

Super quick & simple! Try it out tomorrow morning and let me know what you think! Send me pictures or post YOUR Morning Smoothie & tag me!

Happy Blending!

12/02/2025

It’s important to understand what we are ingesting and consuming. This isn’t to fear monger or shame, it’s simply to create awareness to empower you to be intentional with your choices.

12/02/2025

💧 Drink Up! Your Body is 70% Water—Are You Fueling it Right? 💧

Water isn’t just for quenching thirst—it’s key to weight management, metabolism, and overall health!

🚰 Staying hydrated helps:
✔️ Boost metabolism ⚡
✔️ Aid digestion & prevent bloating 🍽️
✔️ Control appetite (sometimes thirst feels like hunger!) 😲
✔️ Support fat burning & muscle recovery 💪

Not drinking enough? You could be slowing your progress without even realizing it! Aim for at least half your body weight in ounces of water daily to stay energized, hydrated, and on track with your goals!

🌿 Biblical Reminder:
"Whoever drinks the water I give them will never thirst." – John 4:14 🙏

💙 Drop a 💧 in the comments if you’re committing to better hydration this week! Let’s keep each other accountable!

11/02/2025

Houston Freinds- I’m coming next Wednesday! Speaking at a free event hosted by the Herb Society ❤️ Thank you to Dr. Cottingham who was a integral part of my journey :)

Announcing Our February Evening Program: “Journey to Wellness: Embracing Herbs and Spices for Health. Insights from a Functional Nutritionist and Chronic Lyme Survivor”

Time: Wednesday, February 19, 2025 at 7pm

Place: The Cherie Flores Garden Pavilion in Hermann Park, 1500 Hermann Dr. Houston, TX 77004

Speaker: Sarah Gallander, BS Nutrition & Dietetics, Stephen F. Austin State University; Board Certified Functional Nutrition Practitioner (AADP, AANWP, ANWPB); Founder of The Wellness Matrix, and Co-Founder of Functional Nutrition Collective.

Free and Open to the Public

Sarah Gallander, a triple board-certified Holistic Nutrition Practitioner, Functional Nutrition Counselor, and Functional Nutrition Coach, describes her own “Journey to Wellness” as follows:

“My own battle with Lyme disease, which conventional medicine failed to address, led me on a transformative path of self-discovery and healing. Through faith, targeted nutrition, and a holistic approach, I overcame debilitating symptoms and emerged stronger than ever. This experience ignited my mission to help others navigate their own health challenges and achieve a new level of wellness.”

Sarah’s story follows the typical pattern of so many others suffering from chronic Lyme disease. After consulting fifteen doctors over ten years without an answer, Sarah finally learned she had chronic Lyme disease and mold toxicity. At that point in time, chronic Lyme disease was a disputed and controversial diagnosis that was not widely recognized. Doctors treating these patients were hard to find, and those who did were subject to disciplinary action. Some even lost their medical licenses.

Recovery from a “non-existent” yet debilitating disease required vigorous self-advocacy. Sarah eventually found the help she needed, and a synergistic mix of antibiotics; herbs, spices, and adaptogens; customized nutritional support; and various detoxification protocols restored her health.

In her program, “Journey to Wellness: Embracing Herbs and Spices for Health. Insights from a Functional Nutritionist and Chronic Lyme Survivor”, Sarah will describe her own “Journey to Wellness” and how it inspired her to become a board-certified Functional Nutrition Practitioner. Sarah now guides others towards a life of vitality, wellbeing, and true health.

Everyone interested in herbs is welcome to attend this free program.

10/02/2025

Pause. Breathe. Be here. 🌿✨

In the rush of life, we forget to just be. Let’s take a moment to ground ourselves—feet on the floor, deep breath in, slow breath out. Feel the present moment because this is where your power lives. 💫

✨ “Be still, and know that I am God.” – Psalm 46:10 ✨

Drop a 🌱 in the comments if you’re grounding with me today. 💚