Nutrition & Wellness with Sarah

Nutrition & Wellness with Sarah 🌸Empowering others to live healthy lives through nutrition & movement, despite my own cancer journey

🌸DM 'wellness' for a ✨free nutrition analysis✨

09/08/2026

✨ A beautiful client journey 🤍

One of the most meaningful parts of being a holistic wellness practitioner is getting to witness the changes that happen when someone begins to truly support their body, mind, and overall well-being.

I had the privilege of working with a client who came to me feeling completely depleted. She was navigating chronic arthritis, anxiety, depression, low energy, and very little appetite. She and her husband had also been trying to grow their family for some time.

Throughout our time together, we focused on supporting her overall wellness nourishment, lifestyle habits, gut health, stress support, and creating sustainable routines that felt realistic for her.

Over time, she began noticing positive changes. Her energy started improving, her appetite began coming back, and she was feeling more connected to and supportive of her body.

And then came the most beautiful news… 🤍

She became pregnant. 🤰🏻✨

While every fertility journey is deeply personal and there are many factors involved in conception, I feel incredibly honored that she trusted me enough to allow me to be a small part of her wellness journey.

I’m so incredibly happy for my client and her growing family. 🤍

Shared with client permission. Her identity has been kept private to protect her privacy

3 Signs You Might Not Be Eating Enough Nutrient Dense Foods 🌿Sometimes it’s not about eating less… it’s about giving you...
08/18/2026

3 Signs You Might Not Be Eating Enough Nutrient Dense Foods 🌿

Sometimes it’s not about eating less… it’s about giving your body more of the nutrients it needs.

1. You’re frequently tired or lacking energy.
If your meals aren’t providing enough essential nutrients, you may find yourself feeling run-down or struggling to feel energized.

2. You’re hungry again shortly after eating.
Meals that lack enough protein, fiber, or healthy fats may leave you feeling unsatisfied and reaching for snacks soon after.

3. You’re rarely eating a variety of colors. 🌈
Different fruits and vegetables provide different vitamins, minerals, and plant compounds, so variety can help broaden your nutrient intake.

Nourishment isn’t about perfection. It’s about giving your body a variety of foods that support you from the inside out. Think beyond calories and focus on quality, variety, balance, and nourishment.

08/11/2026

Every Saturday morning routine includes the farmers market of course! 🌞🌻🌿

07/18/2026

🌞 Great Saturdays start at the Princeton Farmers Market!!!

Fresh finds, live tunes, and friendly faces too—
The best part of your Saturday will be waiting for you!

📍 Soldiers & Sailors Park
🕣 8:30 am - 12:00 pm

Bureau County Tourism | Just Poppin By | Milestone Bakery | MILL ROAD FARMS | Nutrition & Wellness with Sarah | Princeton Area Chamber of Commerce | Princeton Tourism | Seed of Hope Farm | Twisted Wicks | Whisk & Fold Bakery LLC


First farmers market of the year! 🥬🍑🧄🫚🥔🥕🌿Come see me at the Solider and Sailor Park in Princeton! 🪴
07/11/2026

First farmers market of the year!
🥬🍑🧄🫚🥔🥕🌿

Come see me at the Solider and Sailor Park in Princeton! 🪴

07/02/2026

It’s not about how hard you fall, it’s about how you get back up. 💪🏼

Matcha latte made by me 🍵🌞The other day I was listening to a podcast by a doctor how matcha can stop the growth of breas...
07/02/2026

Matcha latte made by me 🍵🌞

The other day I was listening to a podcast by a doctor how matcha can stop the growth of breast cancer cells by 40%!

🌞 Matcha fact: the darker green the Matcha powder is the more fresh it is, which matters because if the potency.

Matcha is good if you are sensitive to caffeine, have sensitive digestion and looking to turn from artificial energy drinks to something more natural for an afternoon pick me up.

I much would rather make Matcha at home because when you get a Matcha from a café it’s more than likely it’s going to have artificial sweeteners added to it and not that great of a quality of Matcha.

I noticed that every time I buy a Matcha or coffee from a coffee shop, my digestive system is bothered for a day or two, I get very jittery and have a hard crash.

If you think matcha taste like grass you never had a good matcha 😉

This Matcha taste like a sweet, nutty, vanilla. 💚

When I make my Matcha, I not only focus on the taste, but I focus on adding nutritional properties to it.
The coconut milk that adds healthy fats, copper magnesium, and iron. Date syrup for natural sweetener that adds extra energy, good source of minerals, helps with heart health and rich and antioxidants.

Would you try this matcha?

Exercise is medicine. 🤍We often think of movement as something we do to lose weight, but it’s so much more than that.Str...
06/28/2026

Exercise is medicine. 🤍

We often think of movement as something we do to lose weight, but it’s so much more than that.

Strength training can support:
✨Hormone balance
✨Stronger bones and muscles
✨Better blood sugar regulation
✨Heart health
✨Improved mood and mental health
✨More energy for everyday life

Movement isn’t about punishing your body, it’s about honoring it

Whether you’re lifting weights, taking a walk, stretching, or dancing around your kitchen, every bit of movement is an investment in your future health.

Your body wasn’t made just to look good… it was made to carry you through life. Treat it with love, nourish it well, and keep it moving. 💪🌿

🌿 Food Is Medicine 🌿I spent this morning listening to some podcast with a doctor explaining how we can prevent cancer, h...
06/23/2026

🌿 Food Is Medicine 🌿
I spent this morning listening to some podcast with a doctor explaining how we can prevent cancer, how cancer forms, foods that’s fight cancer, stress, inflammation etc.

Looking at last week’s farmer’s market haul reminds me that some of the most powerful tools for supporting our health can be found in nature. The foods we eat every day provide the building blocks our bodies use to heal, repair, and function at their best.

Colorful fruits and vegetables are packed with vitamins, minerals, antioxidants, and fiber that support our immune system, digestion, energy levels, and overall well being. Every meal is an opportunity to nourish our bodies and give them what they need to thrive.

Health doesn’t come from one perfect meal or one superfood. It’s created through the small choices we make consistently over time. Choosing more whole, nutrient dense foods is one way we can support our bodies from the inside out.

What is your favorite fruit or vegetable to pick up at the farmer’s market? 🍓🥒🫐🌽🍑

06/22/2026

A day late, but happy summer solstice! 🌞🌱🌹

…the longest day of the year and a powerful reminder of light, growth, abundance, and renewal. 🧘🏻‍♀️🍓
Spiritually, the solstice invites us to step fully into our light, embrace our strengths, and recognize how far we’ve come. Just as nature is flourishing in its fullest expression, we are encouraged to pause and reflect on what is blooming in our own lives. 🍀🌞
This is a beautiful time to celebrate our progress, express gratitude for our journey, and set intentions for the months ahead. The Summer Solstice reminds us that life moves in cycles, and every season offers opportunities for growth, transformation, and deeper connection with ourselves. 🌻☁️

Take a moment today to reflect:
✨ What is flourishing in my life right now?
✨ Where am I being called to shine more brightly?
✨ What am I ready to celebrate?
✨ What intentions do I want to nurture and carry through the rest of the year?

I spent my day reading, saging my space, light yoga and reflecting my growth from last summer. 🪴🍄

May this season bring you clarity, vitality, and the courage to step into your fullest potential. 🌿☀️💛

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