Health begins at home
A 12 week journey with structured support to help you improve your health through personalized guidance, goal setting and lifestyle changes.
This is just an example of what your 12 week program could look like. You will guide the coaching process and choose what is most important to work on in order to achieve your goals.
Phase 1: Build Awareness (Weeks 1–4)
Goal: Understand habits, motivation, and create family foundations.
Week 1 – The Family Health Reset
Explore how nutrition affects chronic disease risk
Family vision board + SMART health goals
Week 2 – Unpacking Eating Habits
Identify eating triggers and patterns
What are your ideal eating habits?
Week 3 – Nourishing vs. Numbing Foods
Learn nutrient-dense “protective” foods
Pantry audit + “Eat the Rainbow” challenge
Week 4 – Family Meal Rhythm
Build structure and consistent mealtimes
Use the balanced plate method
Phase 2: Build Skills (Weeks 5–8)
Goal: Develop confident, stress-free, and practical nutrition habits.
Week 5 – Label Reading & Smart Shopping
Decode food labels
Explore grocery store set up, shop for success
Week 6 – Peaceful Mealtimes: The Division of Responsibility
Parent: what, when, where
Child: whether, how much
Week 7 – Energy & Mood Connection
Explore how blood sugar, hydration, and food timing affect energy
Week 8 – Navigating Family Obstacles
Manage stress, emotional eating, and busy schedules
Simple meal planning techniques
Phase 3: Strengthen Habits (Weeks 9–12)
Goal: Deepen consistency and long-term empowerment.
Week 9 – Gut Health & Immunity
The power of fiber and whole plant foods
Variety is the key to unlock a healthy gut
Week 10 – Preventive Power Foods
Highlight anti-inflammatory and heart-healthy nutrients
Plan a “Power Food Family Meal”
Week 11 – Budget-Friendly Healthy Eating
Cost-effective nutrient-dense foods
Batch cooking
Week 12 – Reflection & Future Focus
Celebrate progress
Create “Family Health Rituals” to sustain habits
Set next 3-month action goals
Want to learn more about becoming a power food family?
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Get in touch
Email Sarah at
Power Food Families based in Roseburg, Oregon, provides one-on-one nutrition and wellness coaching for individuals and families for a minimum of 3 months. Our coaching together can continue for longer as needed. Most of my work is done via video conferencing, but there are times when we can work in person, depending on location, to do things like pantry resets and cooking instruction.
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