Sophie Strout
Owner of Lifting Lettuce
Wellness Coach
NYR Organic Beauty & Wellness Consultant

Crunchy mama. Military wife.  Vegan.  Nature lover.  Book worm.  Style maven.  Home cook/baker.  Optimist. Holistic health nut.

I help mamas wear the clothes they want with confidence by teaching them how to understand, nourish + love their body's.

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 beautiful 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 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- well, to be honest I had an undiagnosed eating disorder for most of my teenage years.

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!

My 20's were a time where I learned a LOT about health and wellness. I became vegan (not for weight loss but because it intuitively felt right to me for reasons beyond just nutrition). I became a health coach. I also became a mom!  And I started really healing my relationships with food, exercise and my body.

 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 starting focusing on WHAT I was eating, WHY I was eating it and how it made me FEEL.  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, love their body's, know what to eat and how to cook and so much more.   Health should feel GOOD; it shouldn't feel restricting or depriving.  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 LOVING 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.  Pregnancy and child birth were AMAZING experiences that helped me grow so much.  I have never loved my body as much as I do now because I finally recognized just how much by body does for me EVERY SINGLE DAY (no matter my weight or size!).

I love working with fellow mamas because I know how selfless motherhood is and I want to help women make themselves and their wellbeing 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. I want you to know that putting yourself first actually makes you a BETTER mom not a bad mom.

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.

Motherhood is wonderful but exhausting. It asks SO much of us. It's all too easy to get lost in it and lose ourselves.  I'm determined to help women put themselves back at the top of their to do list because you know what?  Taking care of yourself actually makes you a better mom!  Trust me.



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.

I also have certifications in personal training, detox specialist and nutrition therapist.