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corporate nutrition

Lunch & Learn Topics

& Program Details

Lunch & Learn Topics*: 

Interactive one hour Zoom sessions - includes an online presentation and Q&A. May be recorded for future viewing.  

  • Boost Your Metabolism – You can reboot your metabolism - at any age! The author of The Perfect Metabolism Plan, Sara Vance has the tips you need to get your metabolism fired up - yes, even after age 40!  Healing the metabolism is not just about losing weight - it also is a key factor for disease prevention, brain/mental health, and more!  Find out the #1 factor making the metabolism sluggish and key diet & lifestyle factors that will fire up your metabolism and get it into fat burning mode instead!

  • Break Up with Sugar – Find out why you might want to give the office candy bowl the ole heave ho! Not only does a high sugar diet contribute to weight gain, it also lowers our immune system, contributes to fatigue, mood swings, focus issues, and even increases the risk for almost every major non-communicable disease.  Learn about the downsides of a high sugar diet & how to break free from the Sugar Rollercoaster – for good (without going crazy)!

  • Beyond the Scale - Many people focus on weight as the key measure of health, but the scale has its limitations. When we say we want to "lose weight," we mean that we want to lose excess adipose tissue (fat), while maintaining or building our muscle - essentially we want to improve our body composition.  Another key health goal is to optimize our metabolic markers and lower our disease risk - and just being "skinny" does not always mean your disease risk is low.  In this lecture, Sara shares ways to measure health and provides tips for how you can think beyond the scale to improve your body composition & lower your disease risk. 

  • Boosting Bone Density - An estimated 10 million Americans have osteoporosis, and 34 million have osteopenia, this leads to over 2 million fractures annually. Sadly, fractures raise the risk of death in persons over the age of 50, especially hip fractures. Nutritionist Sara Vance has worked with a number of clients to improve bone health and has a wealth of information about improving bone density - naturally.  For example - did you know that taking calcium alone not only could be bad for bones, but it could potentially be bad for your heart health and more?  Find out the key diet, lifestyle and supplement tips you need to know to naturally strengthen your bones!

  • Your Daily D.O.S.E. to Boost Mood - Sara shares nutritional and natural ways to boost mental health and mood. Find out how the neurotransmitters Dopamine, Oxytocin, Serotonin, and Endorphins (D.O.S.E) affect our mood and mental health - which foods and lifestyle activities can boost them, and which ones bonk them.

  • DeCoding the Top Nutrition Trends - Did your neighbor lose 10 pounds on the keto diet and is urging you to try it?  Maybe you know someone that is loving intermittent fasting, and says that is "the key" to health?  But maybe you've heard from others that they "didn't work."  The truth is - there is no one diet that works for everyone.  Nutrition is a young science, and new trends crop up all of the time - some have merits, and some do not.  Three of the top trends right now are intermittent fasting, veganism and keto. Nutritionist Sara Vance will help you deCode the trends and claims, and understand how to evaluate them and make them work for you.

  • Boost the Immune System – Does cold and flu season hit your office hard? Find out Sara's tips for boosting the immune system. Sara explains how the immune system works, and nutrition and supplements to prevent viruses from taking hold, and what to do at the first sign to stop a virus it in its tracks. Great for beginning of cold and flu season (updated for COVID too)!

  • 5 Common Weight Loss Mistakes – Frustrated with diets? It’s no wonder – there is a lot of misinformation out there about what works and what doesn’t. Sara believes all change requires 3 things - the What, the Why and the How.  With all this bad nutrition info (the What), it is no wonder that so many people are confused and frustrated!  Sara can dispel the myths and explain why most diets don’t work! If you have been struggling with your weight - your diet is the failure – not you!

  • Stress Management 101 – When it is short-lived (like a rollercoaster ride) stress can be a thrill. But when it becomes chronic & unrelenting - stress can lead to weight gain, reduced immunity, blood pressure spikes, and increased risk of diseases. Understand key sources of stress, how to take back the control, and improve your overall health.

  • Boost Your Brainpower! – Do you feel foggy and tired? Hit a slump every afternoon? Learn about nutritional approaches to help to boost your brain functioning, focus & attention.

  • Healthy Skin from Within - Did you know that you can boost the SPF of your skin - from the inside out?  Diets that are anti-inflammatory and rich in antioxidants have been shown to repair the skin from free radical damage, and can even offer a low level of SPF protection to the skin.  OUr skin is the body's largest organ, and serves as a "window" to our internal health and plays a key role in detoxification of the body.  Find out what nutrients boost our skin, which ones to limit, and more!

  • Supplements 101 - Supplements should be just what their name implies - supplementary to a healthy diet. But while the majority of nutrients should come from our diet, there are a variety of reasons you might want to consider adding some key supplements to your daily routine. In this lecture, Sara explains the top 10 causes of nutrient deficiencies, and her top 8 recommended daily supplements.  Sara also discusses how to get the most out of supplements, which supplements can be dangerous, and how to select top quality supplements.  Supplements can also be used to address key health conditions - such as anxiety, immune system, digestive complaints, and heart health. 

  • Disease Prevention – Sara offers lectures on various areas of disease prevention – including:

    • Diabetes Prevention - (Nov is Diabetes prevention month)

    • Heart Health (Feb is Heart Health Month)

    • Cancer Prevention (October is Breast Cancer Month)

  • Staying Healthy on the Road – It is not always easy to stay healthy while traveling – Sara can offer some tips and tricks for staying healthy and some ways to stay on track nutritionally while on the road. 

Cooking Classes 

Sara loves to make healthy versions of "unhealthy" foods, and would love to teach your group!!  Her unique cooking classes combine nutrition information with failproof cooking techniques.  Whether your group is interested in dark chocolate, grain free baking, superfood smoothies, salads, delicious veggies, or healthy pizza - Sara can guide you to success in the kitchen!


For companies that are seeking more in depth programming, Sara offers several powerful programs:

The Perfect Metabolism Plan 

Frustrated by dieting and calorie counting?  That's because they do not work.  The secret to optimal weight and health is healing the metabolism.  Nutritionist Sara Vance wrote the book The Perfect Metabolism Plan to educate people on the key factors for resetting the metabolism.


Resetting the metabolism goes beyond weight, it is the foundation of our health.  Healing the metabolism could be the best thing you did for your health - ever.  Many diseases today that were once thought to be genetic - are now being called "metabolic diseases' - including cancer and Alzheimers disease.   Each employee will learn the 10 keys to boost their metabolism and improve their overall health. The program includes:

  • Three 45 minute interactive, motivational & educational nutrition lectures (or webinars) where employees will learn nutritional tips to boost their metabolism, focus and energy; and prevent diseases 

  • Emails to motivate employees and reinforce the messages from the lectures.

  • Each employee will get a copy of Sara's book 'The Perfect Metabolism Plan' 

The Plant Power 21 Program

Did you know that the recommended number of servings of vegetables and fruit is not 5 a day – but 9? Most Americans are lucky if they get 3. Most of us are not getting anywhere near the amount of vegetables and fruits we should be in our daily diets. Increasing the amount of plant-based foods in your diet is linked to a longer & healthier life, and a reduced risk of many diseases!

This fun program will educate employees about the nutritional benefits of getting more plant-based foods - just by changing one meal each week.

  • Week 1 is breakfast - find out many ways to incorporate plant based foods in your morning meal, and see how you feel during the day.

  • Week 2 is lunch - see what a healthy lunch with plants can do for your afternoon energy.

  • Week 3 is dinner - ending a long day with a dinner with delicious plant based foods is great for you.

By the end of this 3 week program,  you will have figured out how to get 9 servings of plant based foods every day - with ease!!  This could change your life forever!! 

Break Up with Sugar! 

Did you know that the office candy bowl and vending machine items could be hindering employee productivity, increasing their sick days, and more? Breaking up with sugar is one of the best and most important things for boosting energy, brain function, mood function, immune system, disease prevention, and overall health. Employees will get a daily email lesson which will teach them about the downsides of sugar consumption, where it is hiding, and how to get it out of their diet (without going crazy).

*All of Sara's programs are available live, or delivered remotely via the Internet.  Some of her programs are available in a self-paced classroom.  Talk to Sara about your specific needs and wishes for your employees health goals.

Contact to get pricing & schedule your corporate wellness program.
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