HOLISTIC NUTRITIONIST. HEALTH COACH. EDUCATOR.
SARATIVITY
Where busy women come to slow down, eat well, and finally feel at home in their bodies.
BY: SARA TAM
HELLO, I'M SARA TAM.
And I'm here to help you nourish your mind, body and soul.
I'm more than just your Holistic Nutritionist; I'm your guide on the journey to holistic well-being. My personal healing journey with food has been my compass, helping me to empower individuals like yourself to reclaim their health, heal their food relationship, and thrive in a nourished & pleasurable life.
I combine my passion for health and nutrition as prevention🌱, my education📚 and my personal & professional experiences🌟 to bring you the most comprehensive approach to health.
No more yo-yo dieting that leaves you feeling deprived, and full of guilt and shame, It is time to create a sustainable way of living that feels good.
Resources you'll love.
DIY SMOOTHIES
✦ SARATIVITY WELLNESS ✦
DIY SMOOTHIES
How to Make the Perfectly Delicious
& Nutrient Dense Smoothie
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SARA'S NOTE
This smoothie guide is the framework I share with almost every client I work with. When you start thinking about your smoothie as a balanced meal rather than a quick drink, everything changes. Your blood sugar stays steady, your energy holds, and you actually feel satisfied. Build it with intention, enjoy it slowly, and let it nourish you from the inside out. 🌿
The Foundation: A Smoothie That Actually Nourishes You
Most smoothies are well-intentioned but nutritionally incomplete. When you blend fruit and juice together without protein, fat, or fibre, you get a beautiful drink that spikes your blood sugar and leaves you hungry an hour later. This guide changes that. By layering all five building blocks into every blend, your smoothie becomes a genuinely balanced, satisfying meal that supports your energy, your digestion, and your relationship with food.
Balance your blood sugar. Fuel your body. Enjoy every sip.
Step 1: Choose Your Liquid Base
Add 1 to 1.5 cups. Your liquid base sets the creaminess and flavour tone of your whole blend. You can always mix 2 options together!
Step 2: Add Your Veggies
Add 1 cup. Choose one or more. This is where your fibre, vitamins, and minerals live.
Step 3: Choose Your Fruit
Add 1/2 to 3/4 cup. Feel free to mix! Fruit adds natural sweetness, colour, antioxidants, and fibre.
Step 4: Add Your Protein
Add one or two proteins of your choice. This is the step that transforms your smoothie into a real, satisfying meal.
Step 5: Choose Your Healthy Fats
Add one healthy fat of your choice. Fats slow digestion, support satiety, and help your body absorb fat-soluble nutrients.
Step 6: Optional Extras
These aren't necessary, but they can elevate your smoothie nutritionally and flavour-wise. Add what resonates.
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The Magic Plate in Your Smoothie
By building your smoothie with all five categories, you're naturally creating a Magic Plate in a glass. Here's how it maps:
By incorporating each category into your smoothie, it will help balance your blood sugar, give you the energy you need, and provide you with the nutrients to start the day off right!
🌿 WHY THIS NOURISHES YOU
When you blend protein, fat, fibre-rich vegetables, and complex carbohydrates together, digestion slows down and your blood sugar rises gradually and stays steady. Protein supports muscle repair, hormone production, and satiety. Healthy fats improve absorption of fat-soluble vitamins like A, D, E, and K, and keep you feeling full. Leafy greens deliver iron, magnesium, folate, and fibre that support your gut, your energy, and your nervous system. And the fruit? Natural antioxidants, vitamin C, and quick-releasing energy to wake your body up beautifully. This isn't just a smoothie. It's a complete, nourishing meal in a glass.
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Sara's Favourite Recipes
Four go-to blends to get you started. Tweak them to make them yours.
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Quick Tips for the Perfect Blend
Always add your liquid base first → this protects your blender and makes blending smoother.
Use frozen fruit and veg instead of ice to keep the flavour intense and the texture creamy.
Don't skip the protein and fat → they're what make this a real meal, not just a snack.
Batch prep your smoothie bags by portioning fruit and veg into freezer bags ahead of time. Morning smoothies in under 2 minutes.
If your smoothie is too thick, add a splash of more liquid. Too thin? Add a few more frozen berries or half a banana.
Taste as you go! Your smoothie should taste good to you. Adjust sweetness, creaminess, and flavour freely.
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You deserve to feel nourished, energized, and genuinely well.
This smoothie guide is one small, delicious step in that direction.
With warmth and nourishment,
Sara
Holistic Nutritionist · Health Coach · Educator
Ready to break free from the cycle of guilt and shame around food?
Join my free 30-minute mini course, 'An Intro to Healing Your Relationship with Food,' and take the first step towards a healthier, happier you.
Do you feel...
Controlled by food?
Are you tired of stressing about food and your weight? Maybe you're someone who have tried every diet possible and not getting long term results or are you confused by the endless amount of contradicting nutrition information on the internet, or perhaps you've just started digging deeper for the root cause rather than the bandaid fixes of diet culture...
If this describes you, I can help...
A practice founded on the CHARMS Framework
No more quick fixes! Reaching your goals by finding the root cause of it all. I am here to help you unlearn and relearn a way of living that is sustainable, nourishing and pleasurable.
Setting the foundation for long term success.
Most programs lack the key ingredient: building a strong nutrition mindset. At Sarativity, I set you up for success by not skipping steps and ensuring we build a solid foundation that supports you long term where we keep that weight from coming back while still enjoying all the food you love.
ACCOMPLISHMENTS
50+
SUCCESSFUL
PROGRAMS RUN
50+
CORPORATE
WELLNESS SESSIONS
2
GRANT
PROJECTS
200+
PEOPLE
HELPED
CHANGING LIVES FOR THE BETTER
WORK WITH SARA
Virtual 1:1 Coaching
Offering a unique and comprehensive 1:1 nutrition framework to help you develop a healing relationship with food. Our detailed analysis and personalized approach will empower you to make positive changes in your nutrition and overall well-being.
Virtual Small Group
Helping you on your journey to improved health and wellness. Our group coaching, accountability, and practical skill development solutions enable you to create a lifestyle of balance and wellness.
Workplace Wellness Workshops
Providing workshops, corporate wellness, education and workplace health solutions. Our aim is to empower individuals and organizations to live and work in a healthier and more nourished environment.
Online Course - Coming Soon*
Sarativity Nutrition Game Changer Course coming soon to revolutionize the way you think about nutrition. Our self-directed online nutrition education and Nutrition Game Changer Framework offers a unique approach to help you redefine your relationship with food and create a healthier, more balanced lifestyle.
Guarantees Working with Sara
ACCOUNTABILITY
Offering a level of support and guidance that is unparalleled. Through body doubling, regular check-ins, and a community of peers. Clients find themselves empowered to set and achieve their goals. Accountability is woven into every aspect of the program, making success not just a possibility but a reality for every participant.
RIGHT SYSTEM
Feel more confident and know exactly what you need in order to take action and get things done so that positive changes can happen naturally and create sustainable outcomes.
SUPPORT
A support group to share different experiences and approaches.
Getting support from your facilitator with expertise in not just nutrition but different aspects of health and wellness.
COMPASSION
Rooted in the lived experiences of both its creators and facilitators, the program offers an unmatched level of understanding and compassion. Clients feel heard, valued, and truly seen, fostering an environment where personal growth and well-being can flourish.
TESTIMONIALS
Elijah, Swim Coach
"One thing I like about the program, there’s a lot of hypersensitivity to context, you talk a lot about HOW, and WHERE you are in the process. For instance, your environment, building that hyper awareness, it’s something that is very nuance in your programming. Adult culture focuses on JUST DOING the THING, but in this program we focus on the WHY, when we aren’t doing it → It’s something I value a lot, the fact that you focus on the “WHY” and know that sometimes there are lots of obstacles that stop us from doing things not because we don't want to do it"
Harlen, Illustrator
Sara Tam is a fantastic Life Coach that helps you guide towards a better lifestyle suited to your wants and needs. She helps you understand that you are a priority first, and helps you learn about self-love methods.
Sara Tam makes the environment calm and friendly, as I have struggled to open up about things, she makes the process painless as possible and takes the time to understand and map out a way to help you through the maze of life.
I highly recommend Sara Tam for services in both Life Coaching and Nutrition, making both nutrition and a healthy lifestyle an achievable goal."
James, HR Specialist
My sessions with Sara for the past 90 days has been an incredibly rewarding journey.
Prior to having the sessions with Sara, I was desiring a change in my life. through personal experience of my own, I learned time is finite for everyone. And I wanted change in my current state.
Having these sessions with Sara, she created a safe and comforting space where I was able to express my challenges and obstacles where she provided profound guidance.
Through small positive changes in nutrition, physical and mental health, I was able to positively influence my daily life.
As I am celebrating my 35th birthday next week, I am excited about what life has waiting for me, I am grateful to Sara for guiding me in this journey of positive change."
Marie, Journalist
Sara's truly inspiring and motivating, she has made working out and nutrition fun and easy for me. She kicks a*s!
Ivonne, Flight Attendant
Working with Sara as my coach is one of the best decisions I've ever made. Her program is life changing. She will teach you skills that you can use for the rest of your life. I highly recommend her program to anyone who wants to create a positive change in their life.
Angela, Non-Profit Director
Before working with Sara I struggled with staying motivated and making time in my busy schedule for cooking for myself. Sara taught me to celebrate the small wins and to stay focused and also to understand the connection between nutrition and mood. I also appreciate her approach to fitness and nutrition that is affirming, body positive and centered on intuitive eating. Working with Sara has helped me have more body awareness, more energy, and more movement in my life!
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