Healthy Living

Natural Glow Wellness is now offering Personalized Services!

Alright guys! The day is finally here- I am officially launching my services!

After 5+ years of studying Pre Health Sciences, Nutrition & Traditional Chinese Medicine, I have decided to launch my personalized services to help you live your best life! I am super excited about this because I will finally be able to do what I love while helping others feel and look great.

Sara Mastrangelo, Owner of Natural Glow Wellness

Here’s a quick breakdown of what my services will include.

If you are interested in working together, please click here! I am offering a discount on my services for a limited time 🙂

Become Healthier with Sara!

One-on-one Health Coaching Sessions 

How would you feel if I told you that you can achieve your personal health goals through a healthy diet? It’s true! The food we eat plays a huge role in our moods and in our physical appearance. Through my health coaching sessions, I work with clients to narrow in on the foods they eat, and teach them how to make better choices at the grocery store.

You like eating pizza? That’s okay! My health coaching sessions aren’t going to force you to diet or stop eating the foods you love- we are just going to go over healthier choices and how to distinguish good quality ingredients from harmful preservatives.

I love studying nutrition and over the years I have learned how to master making regular unhealthy foods into delicious healthy versions. Food is meant to make you look good and feel amazing. Not make you have unnecessary cravings gain weight and feel bloated afterwards! Let’s get healthy and restore our relationship with food.


Healthy Living

How to Become More Motivated

We’ve all been there- feeling unmotivated and drained at times. However, if you don’t push yourself to accomplish your goals and achieve your dream life, no one will. It’s so important to be motivated, set goals for yourself and make sure that you are always on top of things. You have to be your number one supporter and really believe in yourself!

I know that it’s definitely easier said than done, however I know that you have the will power and drive to make changes in your life that will positively benefit you. The sacrifices and time it takes to design a better life is well worth it, trust me! I’ve learned that being motivated can attract better things and better people into your life, and you may even be able to inspire others along the way 🙂

Here are 5 tips that help me stay motivated and achieve my goals:

1. Write down 3 goals each morning

Okay so this is actually so important! Checking your phone when you first wake up is so damaging to your mental health and your mind. We are so impressionable in the mornings, meaning that if we get a message with bad news or a mean photo comment, it’s really going to affect our morning and possibly slow us down. The best thing to do is wake up, make yourself a nice smoothie or lemon water and write down 3 things that you would really like to accomplish in the day.

Whether it’s doing your laundry, or practicing a hobby- it will get you further than not setting goals for yourself. Just imagine where you could be in six months if you started accomplishing just 3 tasks daily!

2. Align your lifestyle with your goals

When I started this blog three months ago, I was still doing things that were setting me back. For example, watching Netflix at night before bed. It seems harmless, but the 45 minutes spent watching Dragon’s Den, could have been spent on my brand and my life instead.

That’s when I started aligning my life with my long-term goals. Instead of watching TV at night, I started brainstorming ideas for future blogs and posts. This simple switch made a huge difference in my life because it made me value my time above anything else. So take it from me, if you spend your time wisely you will value it a lot more.

3. Practice being more grateful, positive and thankful

Seeing the glass as half full rather than half empty is just a better mindset to have. The interesting thing about our mentalities is that we get to choose how we feel in certain situations. Instead of feeling frustrated that you haven’t advanced as much as you’d like in 2 weeks, be grateful with the progress that you did make. Each time you find yourself frustrated or stressed, take a step back and really ask yourself why you feel this way.

Confronting your feelings and stopping any negativity in its tracks is a great way to re-wire your brain and become more mindful in the future. I’ve always said that a negative mind cannot give you a positive life!

4. Work hard and always keep your progress private

The sad reality is that not everyone is going to be happy for you when you start accomplishing more and doing better. Keeping your future goals and current progress to yourself is important because you do not want to allow the energies of others to affect your motivation or ambition. For example, if you tell your friend that you are starting a new blog and they don’t act super happy for you, you may start to doubt yourself. Whether you realize it on a conscious level or not, this affects you and can easily de-motivate you.

Keep your progress to yourself and keep working hard. Like I said, you are your main supporter!

5. Network and make it happen!

Connect with like-minded individuals and make it happen! If you’re into health, start following health related accounts or local gyms on your social media. If you’re into music, start following local artists or musicians. You would be surprised by how many amazing people you can actually meet through Instagram. I personally reach out to a lot of accounts, and it’s so cool when you meet someone who shares similarities. If this intimidates you, ask yourself what do you have to lose versus what do you have to gain from reaching out to others online?

It’s a great way to connect, get inspired and push yourself even further. When you start surrounding yourself with better people, you too will be able to better yourself.

Healthy Living

Skincare 101

A lot of people ask me what my skin care routine is and to be honest, it’s pretty simple! When it comes to skincare, less is more. Our skin is so delicate and is the first to react to pollutants in the environment. So it’s so important that we’re not overwhelming our skin even more with harsh ingredients and chemicals that are commonly found in most skincare products.

It’s also important to take diet and nutrition in mind when discussing skincare. Not many people know that the appearance of our skin is actually highly influenced by the foods we eat.

Here are 5 tips to promote healthy looking skin:

1. Eliminate Oils, Sugars, Dairy Products & Processed foods from your diet

I know this sounds extreme, but honestly the pay off is huge. Foods that are high in oils, sugar and dairy are horrible for the appearance of your skin! Every now and then I’ll indulge and eat something sugary and the next day my skin looks red & rough.

This is because sugar contributes to inflammation as well as breaks down collagen and elastin (which are important components to youthful looking skin!) It’s fine to snack every so often, but having a constant intake of foods high in these ingredients will increase redness, the look of fine lines and decrease elasticity. Youthful looking skin starts on the inside!

2. Drink lots of lemon water and fresh fruit juices

I am a huge advocate for drinking lemon water and making fresh fruit juices in my blender throughout the day! Drinking lemon water is a great way to detox impurities from your skin and body. It’s also packed with antioxidants and vitamin C which stimulate collagen production and reduce signs of aging.

I also love making fruit juices because it’s an easy and quick way to add nutrients to your diet. Check out these soy milk smoothie recipes! They’re high in phytoestrogens, antioxidants, and minerals which are all great skin foods.

3. Start using a natural oil before bed like Rosehip

Using rosehip oil on your skin will honestly change your life! Not to be mistaken with rose oil made from rose petals, rosehip oil comes from the fruit & seeds of the rose plant which is commonly grown in Chile. I honestly love this oil because it makes my skin feel amazing and gives it a natural glow. Rosehip oil contains antioxidants like vitamins A, C and E, as well as essential fatty acids which all promote healthy skin. It also brightens the look of skin, boosts collagen formation, reduces inflammation and reduces hyperpigmentation.

The main thing when buying rosehip oil is to make sure that it comes in a tinted glass bottle and is certified organic. I typically buy this kind from Amazon and it works wonders!

4. Add facial rolling or Gua Sha to your skincare routine

For those of you who don’t know what Gua Sha is, it’s a technique used in Traditional Chinese Medicine to promote blood flow and circulation in the body. It’s done by gently scraping the affected area with a natural rock such as jade or rose quartz to promote healing. Doing Gua Sha on the face, commonly known as facial rolling is really beneficial because it moves impurities out of the skin by increasing blood flow to the area. It also naturally tones facial muscles, improves the skin’s elasticity and softens fine lines.

I typically do facial rolling 1-2 times a day just after applying rose hip oil.

5. Avoid wearing makeup

Have you ever really read the ingredients on your makeup? The amount of ingredients in one palette is literally insane! Just think of how many chemicals we put on our face for one night out. Our pores get clogged, our skin gets red and a breakout happens as a result- that’s why it’s so important to limit the amount of times you wear makeup. Don’t get me wrong, doing makeup and getting dolled up is fun but it’s so crucial to let your skin breathe.

If you do like wearing makeup, try to choose a cruelty free brand. Brands that are cruelty free typically contain better ingredients and don’t involve animal testing. I really love the brand Anastasia because it’s one of the only brands that doesn’t cause me to breakout the next day. Everyone’s skin is different, but I’m sure you’ll be doing your skin (and our animal friends) a favour by choosing a cruelty free brand instead.


Conclusion

Honestly the key to healthy skin is a healthy diet. Foods that are good for your skin include cashews, berries, fresh fruit juices and leafy greens. If you have an alkaline plant based diet, you will be getting tons of phytonutrients and minerals which the body can use to make collagen. Whereas if you have a diet high in processed foods, sugars, oils and dairy products, it will manifest on the skin as inflammation, redness and acne.

Always remember to let your skin breathe, eat foods that nourish it and use a natural oil such as rose hip that is high in antioxidants. 🙂

Stay beautiful and keep glowing!

Healthy Living

5 Healthy Ways to Lose Weight

Losing weight is one of those things that can be completely dreadful or a fun way to change your lifestyle habits depending on how you look at it. I cannot stress how important attitude is when it comes to learning anything new, or changing any aspect in your life. So the main tip that I want you to take away from this blog is to please have fun with your weight loss journey!

Here are 5 healthy weight loss tips that will help you look good, and feel even better:

1. Get more dietary fiber

Did you know that 95% of Americans do not get enough dietary fiber? Dietary fiber is a type of carbohydrate that is naturally found in plant based foods. Research suggests that foods high in fiber are good for your metabolism, regulate digestion and keeps you feeling full for longer. Because most vegetables are low in calories but high in volume or weight, they’ll keep you feeling full on less calories. The great thing about veggies is that the majority of their volume comes from water!

The four main symptoms associated with lack of fiber in ones diet include constipation, weight gain, blood sugar fluctuations & diet related nausea. This demonstrates just how important dietary fiber really is in aiding our metabolism and overall health. To get more fiber in your diet, try substituting meat in your pasta for sautéed vegetables. You can even make a veggie pizza, or roast vegetables with a bit of oil in the oven. Yum!

2. Cut out soft drinks

When I say soft drinks, I mean everything except for fresh fruit juice and water. It’s crazy how many new drinks, sodas and flavoured waters come out annually that literally serve no nutritional value! Take Vitamin Water for example, it’s advertised as a fast and healthy way to get a daily fix of vitamins and minerals. The truth is however, that these “healthy drinks” are loaded with an unhealthy amount of sugar, synthetic vitamins and a mix of colorants. It’s important to realize that fresh fruit/vegetable juice or water is so much healthier to drink than anything that comes from a plastic bottle!

One simple switch that will pay off huge is to start adding fresh lemon juice to your water instead of drinking store bought juice. By drinking lemon water instead, you will reduce your daily caloric intake. Research has shown that polyphenol antioxidants which are found in lemons significantly reduces weight gain and promotes healthy skin.

3. Read ingredients

Reading the ingredients of everything you consume is so important! You would be surprised by how many harmful chemicals and preservatives are added to every day foods. That’s why it’s extremely important to read the ingredients of anything processed that you buy. You will find that a good 75% of ingredients in most foods are random chemicals that you’ve never heard of and are hard to pronounce! These ingredients serve no nutritional value and are only added to extend shelf life. This is why snack foods are so cheap- the ingredients are simply not real and are lab-made. Make sure you’re consuming real foods that contain whole and quality ingredients. Ditch foods that come in plastic packaging and are high in sugars, oils and additives.

For more info on specific ingredients to avoid, check out my blog on the Top 5 Common Food Additives to Avoid.

4. Substitute your snacks

This one is huge. Whenever you get hungry or are craving something, don’t be afraid to snack! The key is to make sure you’re snacking on something healthy. If you want something sweet, don’t reach for Oreos right away- instead, have something that’s satisfying and good for you such as dates or even a tangerine. Eating store bought cookies only trains your body to crave unnaturally sweet foods and creates an endless cycle. If you train your body to eat foods that are fresh and not artificially sweetened, you will not only lose weight, but you will also break an unhealthy pattern. Your body cannot crave what you are no longer consuming!

5. Avoid eating at night

Eating food late at night is a simple way to put on weight without even knowing it. Many studies have demonstrated that the body is more likely to store calories as fat rather than burn it as energy because food is digested differently at varying times of the day. Throughout the day, our food is metabolized faster because we are up walking, running and burning off energy. But at night, our organ systems slow down in order to prepare for rest.

If you find yourself getting hungry at night, start having a bigger dinner. Most people who experience hunger at night didn’t eat enough throughout the day. My favourite thing to do is make plenty of sides when I cook! You can add sautéed vegetables, chickpeas, beans, or potatoes to virtually any meal. Plus they’re healthy, high in vitamins and will keep you feeling fuller for longer. Although, there is nothing wrong with having a small snack such as fresh fruit at night!

Healthy Living

Natural & Simple Ways to Get Better Sleep

We have all been there… tossing around for hours trying to sleep and not knowing what to do. You are not alone! An estimated one in four Americans suffer from insomnia, but luckily 75% of those cases aren’t considered chronic. This means that there are ways to get a good nights sleep without having to resort to pills or other drastic measures.

Here are 4 simple tips on how to improve your sleep:

1. Get more exercise:

One of the main reasons why people suffer from symptoms associated with insomnia is because they did not get enough exercise throughout the day. You may travel to and from work or school, but physical activity is different than exercise. If you have difficulty falling asleep at night, try going for a 30 minute jog around your neighbourhood or even do an at home workout. The main goal is to increase your heart rate through exercise so that you actually feel tired afterwards.

2. Take a hot bath before bed:

This may sound ridiculously simple, but a hot bath can be so relaxing if you think of it as something therapeutic, rather than just washing off before bed. A study found that taking a bath at just the right time and right temperature can improve ones quality of sleep. According to the study, bathing 90 minutes (1-2 hours) before bed in very warm/hot water can help you fall asleep 10 minutes faster than normal. Try adding it into your self-care routine and you will feel so fresh in the morning!

3. Avoid Electronics before bedtime:

Laying in bed while scrolling on social media can become a very unhealthy habit if you let it. It may be difficult to fall asleep some nights, but going on your phone and looking at stuff online will actually make you stay awake for longer. Not only does it increase your brain activity, but blue light affects melatonin levels. If you are someone who is guilty of this, try keeping your phone away from your bed at night. It will make it a lot easier to not just reach over and instinctually grab it!

4. Practice Meditation:

Meditation is great for so many reasons! It allows you to be in the moment, focus on your breathing and even promotes sleep. Having a busy schedule may not allow you to sit down for 30 or so minutes and focus on relaxing, but you certainly have the time right before bed! Try laying down in bed and breathe in through your nose and out through your mouth, while focusing on relaxation & peace. You may find that you still have a million thoughts racing through your mind, but with practice and patience, you will master the skill.

Other Helpful Tips:

  • Make sure your room is adjusted to your needs. If you get hot at night try buying a fan or sleeping with lighter blankets. It’s important to make sure that your environment is set just the way you like it.
  • Make sure your bed is clear of clothes and clutter. Always clear off your bed before you sleep, otherwise you will feel stressed throughout the night.
  • Invest in nice bedding. If you haven’t bought a new sheet set or comforter in a while- now is the time! You would be surprised by how much comfy bedding will change your sleeping experience.

Thank you for reading my blog on how to get better sleep! I hope that you can take something away from it and apply it to your lifestyle. If you enjoyed this blog, please check out my posts here.

Healthy Living

Tongue Diagnosis: The Basics

The tongue is a very interesting organ that is often overlooked in Western Medicine. But in TCM, the tongue plays an important role in assessment and diagnosis. The tongue is the only organ that can really give us an idea of our internal health and displays a lot more than just oral hygiene. Have you ever noticed that no matter how much you brush your tongue, there is still a coating? This coating can tell you so much about your lifestyle and can even be linked with certain symptoms!

The way this works is that in TCM, parts of the tongue are associated with different internal organs. The colour, coating and size of the tongue are all taken in mind when doing a tongue diagnosis.

This map of the tongue is generally used when doing an assessment. It’s important to notice if there’s a difference between each section or organ. In some patients, there are purple spots or cracks on certain areas. This is all normal, and can be changed with the proper lifestyle and diet.

Here are four key descriptors when looking at your tongue:

  • Body Colour: Pale, Red, Crimson, Purplish Blue.
  • Body Shape: Enlarged (Swollen), Thin, Deviated,
  • Coating: White, Yellow, Thick/Thin
  • Texture: Moist, Cracked, Rough, Peeling, Slimy/Greasy

In this blog, I will go into depth about what each tongue colour signifies, associated symptoms, and small lifestyle changes that you can make. A healthy tongue should be a fleshy pink with a bit of a coating. The sides should not have teeth marks, and it should not look swollen or thinned out.


A Pale tongue is associated with deficiency in TCM. It’s linked to fatigue, poor appetite, pale complexion, spontaneous sweating, feeling cold and tired. It’s generally seen on those who eat foods that are colder in nature such as raw foods, fruits, salads and vegetables. These foods are amazing for you, but in moderation! If your tongue is pale, it’s because you are eating too much cold foods. Try cooking a bit of apple with cinnamon or adding ginger to your diet. These foods will warm your interior and help ease some of the mentioned symptoms. Another useful tip is to soak your feet in a warm bath when you feel cold.

A Red tongue is linked to many heat symptoms such as constipation, skin irregularities, feeling hot/thirsty and having trouble sleeping. A red tongue is generally seen when someone indulges in spicy foods and is a result of too much heat in the body. To cool your interior, try eating more foods that are colder in nature such as fruits, salads, vegetables and fruit juices. You can also try meditating because heat is also linked to irritation and a bad temper. Mint is great for cooling the body!

A Purplish Blue tongue is linked to blood stasis. Blood stasis is when the blood circulation in the body is not optimal. This can manifest as headaches, pain, cold limbs, varicose veins and digestive issues. A purple/blue tongue is generally seen in older patients, smokers and those with less nutritionally rich diets. A purple tongue signifies that both diet and lifestyle need to be improved. The best thing to do if you notice your tongue is purple or has purple spots, is to start exercising daily and go for a massage. Also, incorporate nutrient rich foods into your diet such as black beans, lentils and avocados. This will improve your circulation and therefore ease pain and the above mentioned symptoms.


Aside from the appearance of your tongue, please make sure that you are properly nourishing your mind and body. This means doing what makes you happy, eating nutrient dense foods and practicing self-care. Never forget how important you really are!

If you want to learn more about how TCM theory works, click here.

Healthy Living

From Pre-Health Science to Traditional Chinese Medicine: A little bit about me

A lot of people ask me how I ended up studying Traditional Chinese Medicine of all things. Let me start off by saying that I had no idea that I even wanted to do TCM, but here I am and I couldn’t be happier!

It all started when I was 19 and decided to study Pre-Health Science at George Brown College in preparation for the Nursing program. The program was only a year and mainly consisted of advanced science courses and anatomy classes. I had a lot of fun, and was really invested in what I was studying, however, I realized that the healthcare system is focused on two things: money & prescribing medication. These two things will never fix anything. Not to mention, the current medical system fails to look at several factors that contribute to disease. Don’t get me wrong- our healthcare system is amazing in Canada. I really do appreciate it and it is 100% necessary in our population. However, with the current growing population and fast paced society, it’s easier for physicians to prescribe, rather than address the root issue which is commonly linked to diet and lifestyle.

I took all of these considerations in mind, and ventured out to see what programs suited my values most. The Naturopathic Doctor course appealed to me, but it was very expensive and I did not meet all of the requirements. I felt pretty defeated and didn’t know of any other natural health professions at the time.

Then, I found the Traditional Chinese Medicine Program at Humber College. I read the program description and was sold. I had no idea what Acupuncture, Cupping or Tai Chi even was but I went into it open minded. I took 4 courses each semester for 3 years, and travelled 2 hours daily by bus and subway just to get to class on time. It was hectic to say the least. The courses weren’t easy either- they were very heavy and I can honestly say that the TCM program was one of the hardest things I have ever studied. The courses ranged from herbal medicine, to clinical placements in all kinds of healthcare establishments. I learned such valuable lessons!

After successfully passing my final exam in April, I was supposed to do my clinical hours and graduate by Fall of 2020. But unfortunately due to the pandemic, clinics cannot operate, and therefore I cannot obtain my hours. It’s not how I planned things to go, but I am grateful regardless. I have had lots of time to study, grow as a person and even start this blog which took me months to get the courage to do.

I am really excited to start applying TCM theories to modern lifestyle and nutrition. It will be a while until I can physically do acupuncture treatments again but in the meantime I will be coming up with some health services so stay tuned! I am still learning the basics of blogging and making a seamless website but I am really excited to keep learning and advancing my skills.

Thank you so much for reading my first blog post. It truly means the world to me and I never thought I would actually be able to accomplish this.