1v1a5048Sophie Strout
Owner of Lifting Lettuce
Wellness Coach

I help millennial mamas reconnect to their bodies by ditching the food restricting and body obsessing habits and replacing them with intuitive eating + self love.

Let me help you ditch the scale (or at least not have it be tied to your self worth), learn how to eat intuitively rather than count calories and be able to stand in front of the mirror bare naked and embrace that deserving body of yours with so much dang self love you’ll wonder how you ever picked it apart before!


My Story

I was pretty blissfully unaware of my weight or size until I was about 12 years old and hit puberty. From that age until I was an adult I struggled with wanting to be “skinnier” and lacking self-confidence (because my self worth was so tied up in my weight and I thought my weight was my biggest issue!).  I was active and my parents made sure we all ate “healthy” at home but I still had problems with poor self-image, restricting food, binging etc I had a negative relationship with food, exercise and body image.

Instead of focusing on my overall health, I was focusing on numbers, sizes and appearance. Instead of looking at how I could nourish myself, enjoy exercise and so on, I was counting and restricting calories and looking at exercise as a punishment. Basically, diet culture had its hold on me and I didn’t even realize it- and once I DID it was a struggle to break free because it was all I knew! 

When I was 19, I did end up losing a lot of weight but again, I was dieting. I *thought* I was doing in a “healthier” way but the reality was I was still very obsessed with calories and my weight. I was still very weight-focused.  For so long I thought that if I could just lose weight I would love my body and be able to enjoy food again…  so when I did lose the weight and still was struggling with food and body image, I felt so defeated!

In my early twenties, I felt like my eating disorder was behind me but I did still have a lot of disordered eating habits. I became very passionate about health and wellness… got a little too caught up in Wellness Culture.  Looking back, I can see that I kept trading one obsession for another and ultimately they were all about trying to control my body/weight/health. It was letting go of that control that finally helped me break free from diet culture’s clutch.

 I realized that confidence was a choice you have to make; that it doesn’t automatically come with changing your body or exercising more or eating certain foods.  I stopped counting calories and learned how to recognize my hunger/fullness signals, trust my body and feel satisfied by food.  I learned how to approach moving my body from a place of self love and health, not as a way to manipulate my size or try to “undo” something I ate.  I stopped obsessing over food and allowed myself to really enjoy what I wanted without guilt or shame.  I educated myself about nutrition but stopped labeling foods as “bad or good”. I discovered Health At Every Size and Intuitive Eating.  

It has been a JOURNEY (to say the least) but my experiences have taught me a lot and given me a true passion to help others gain confidence, respect their body’s and be able to enjoy food.   Health should feel GOOD; it shouldn’t feel restrictive or deprived.  You shouldn’t wake up feeling intimidated by the health choices you’ll make that day or go to bed feeling like you should have done better.  It’s not about punishing yourself.  It’s about respecting yourself and listening to your body’s needs.  

I haven’t dieted in years and I know I never will again.  Diets are full of so much false hope and I know better now! I know how to really nourish myself in ways that feel intuitively right for me… and I want to help you do the same for YOU.


Mom Life

On May 7th 2015, I gave birth (water birth at a birth center with a midwife) to my husband’s and I’s son, Beckett.  You can read his birth story here. .
Dec 2 2017 I gave birth to our daughter, Finnley Raine, at home surrounded by loved ones and my wonderful midwives. Her birth story is here. Again, an amazing experience that I am so so grateful for.
June 25 2020 I gave birth to our son Rowan Cole. He was also born at home and while my labour was longer, it was mostly pain free! You can read that birth story here.
I love working with fellow mamas because I know how selfless motherhood is and I want to help women make themselves and their wellbeing more of a priority!  I want to help you find a balance that works for your life and your family so that you can cook delicious nourishing meals, make time for joyful movement, feel like YOU in the clothes you wear…  but not feel overwhelmed or confused.  Life is just too damn short to spend it worrying about your weight or what you’re eating and I know  you want your kids to grow up loving their bodies and not stressing over food/exercise so you need to lead by example- I’m here to help you do that.



I am a graduate of the Institute for Integrative Nutrition’s cutting-edge Health Coach Training Program.

I’ve studied over 100 dietary theories, practical lifestyle management techniques, and innovative coaching methods with some of the world’s top health and wellness experts. My teachers included Dr. Andrew Weil, Director of the Arizona Center for Integrative Medicine; Dr. Deepak Chopra, leader in the field of mind-body medicine; Dr. David Katz, Director of Yale University’s Prevention Research Center; Dr. Walter Willett, Chair of Nutrition at Harvard University; Geneen Roth, bestselling author and expert on emotional eating; and many other leading researchers and nutrition authorities.

My education has equipped me with extensive knowledge in holistic nutrition, health coaching, and preventive health. Drawing on these skills and my knowledge of different dietary theories, I work with clients to help them make lifestyle changes that produce real and lasting results.