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Sliced Kiwi


Make Healthy dietary choices and achieve better well-being

"Let food be thy medicine, and let medicine be thy food."

- Hyppocrates

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Eating real food

A vibrant colourful diet with fruits, berries, vegetables, roots, and herbs provides the richest in vitamins, minerals, fiber, antioxidant and phytochemicals.

My mission is to educate people in functional foods and provide them with tools to find a balanced diet that they can focus on preventative health rather than treating diseases.

Living foods promote a diet rich in antioxidants, vitamins and enzymes, but also a diet low in sodium, zero artificial sugars, gluten-free, and highly nutritious. A large amount of  scientific research shows that certains living foods are part of a balanced diet offering profound risk reduction of many diseases, such as cancers, neurodegenerative diseases, and cardiovascular diseases. 


Enhanced Nutrient Intake

Living foods are rich in essential vitamins, minerals, and enzymes, providing optimal nutrition for overall health..

Reduced Inflammation

Many living foods have anti-inflammatory properties, which can help alleviate chronic inflammation and associated health conditions.

Improved Digestive Health

Raw fruits, vegetables, and sprouts contain natural enzymes that aid in digestion and promote gut health


Raw foods help cleanse the body by eliminating toxins and promoting the removal of waste through natural detoxification processes.

Increased Energy Levels

Change Living foods are easily digestible and provide a sustained source of energy without causing fatigue.

Long-Term Health Benefits

May reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers, promoting long-term health and well-being.

Week 1 : Juices

Daily juicing supports a healthy microbiome by delivering a potent blend of nutrients and fiber-rich ingredients that nourish beneficial gut bacteria.

Green Juice

Week 2 : Smoothies

Smoothies are a nutritious and filling option for satisfying your appetite. Packed with fiber, protein, and healthy fats, they provide sustained energy and keep you feeling full longer.

Spinach Smoothie Bowl


Week 3: Sprouts & Grasses 

Sprouts and grasses are nutritional powerhouses, packed with vitamins, minerals, and enzymes. They adds a vibrant burst of flavor and essential nutrients to your meals, enhancing vitality and well-being.


Week 4: Fermented Food 

Fermented grasses offer a potent source of probiotics and nutrients, promoting gut health and digestion. Enjoy the tangy taste and myriad health benefits of fermented grasses in your daily diet.

Week 5: Healthy snacks

Choosing healthy snacks helps stabilize blood sugar levels, preventing spikes and crashes throughout the day. These snacks support overall well-being and promote a balanced lifestyle. 

Rum Balls

Week 6: Superfoods

Superfoods, renowned for their exceptional nutrient density, are instrumental in optimizing health and well-being.



A research study published in the journal Circulation in 2021, reported information about health and diet from dozens of studies from around the world, which included about two million people who were followed for up to 30 years. They compared people that ate just two servings of fruits or vegetables each day, with people who ate five servings per day.

The results shown the following;

a 13% lower risk of death from any cause
a 12% lower risk of death from heart disease or stroke
a 10% lower risk of death from cancer
a 35% lower risk of death from respiratory disease, such as chronic obstructive pulmonary disease.

Numerous studies show that meeting the recommended daily intake of fruit and vegetables is associated with a reduced risk for a number of chronic diseases, with the evidence for cardiovascular disease and stroke being particularly strong.


The program combines theoretical knowledge about nutrition, digestion, and the benefits of living foods with practical guidance on meal preparation, recipe ideas, and incorporating these foods into daily life.
  • Incorporating a variety of fresh fruits and vegetables into daily meals.

  • Experimenting with different raw food preparation techniques, such as juicing and sprouting.

  • Prioritizing whole, unprocessed foods over refined and packaged options.

  • Including a balance of macronutrients (carbohydrates, proteins, and fats) in each meal.

  • Ensuring adequate hydration by consuming plenty of water and herbal teas.

  • Incorporating fermented foods, such as kimchi or sauerkraut, to support gut health.

  • Limiting or avoiding processed sugars, artificial additives, and refined oils.

  • Mindful eating practices, such as chewing food thoroughly and savoring each bite.

  • Listening to your body's hunger and fullness cues to guide meal timing and portion sizes.

  • Staying open-minded and flexible, allowing for gradual adjustments and discovering what works best for your individual needs and preferences.




Online, via Zoom

Practical & Informed

Blend theory and practice

Mindful Eating

Listen to hunger, enjoy each bite, stay non-judgmental.

Body Mind Awareness

Learn how food impacts health and emotions

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6 LIVE Online workshops of 2hours
6 Handouts with recipes and tips
Q & A time in every session
Video recording for 20 days
Private Facebook group



 LIVE Online workshops of 2hours
Handouts with recipes and tips
Q & A time in every session
Video recording for 20 days
Private Facebook group


"The first wealth is health."
― Ralph Waldo Emerson


" It was absolutely amazing...thank you Sofia, for sharing your passion on healthy foods. I learned so much! And I have never sampled healthy food that tasted so delicious!! I am definitely bringing your tips and advice into my home! Thank you Sofia " M. Skelly

"I truly enjoyed the Intro to Living Foods Workshop with Sofia. It was well presented & easy to understand with attention to detail on all the Nutritional benefits. Thank you." K. Martin

"I thoroughly enjoyed the workshop from start to finish. Sofia created a welcoming and warm space. The workshop was interesting, fun and I learnt so much.  I learnt so much from the workshop, Sofia presented it in a uncomplicated and relaxed way, that was enjoyable and fun. I am looking forward to more workshops with her going forward!". M. Convoy"  M. Conroy

"I did the living foods workshop with Sofia in the Health Hub Loughrea (amazing place). Sofia prepared different juices & smoothies along with crackers & spreads all equally delicious! She gave a lot of information about the differing foods & even the best juicers to invest in. It was a very informative & enlightening few hours & I would highly recommend it." C. Kelly

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