Take a seat with Sanam (Sam) Tahan — an integrative registered dietitian and nutritionist with a master’s in nutrition, committed to a whole-body approach that nourishes both the mind and body for lasting well-being. With a deep passion for holistic health, Sam empowers individuals to cultivate balanced nutrition and sustainable lifestyle habits. In her compassionate and supportive practice, she helps clients thrive, fostering wellness that goes beyond the plate.
Keep reading as we dive into the intricate connectivities between nutrition and the body and mind. In our conversation, Sam shares insights from her career journey, along with expert tips and practical habits to help you take your first steps toward a more balanced lifestyle. So without further ado….
a conversation with Sam…
1
Let’s start from the beginning! Tell us a little about the journey that led you to where you are now.
My journey to becoming a nutritionist actually started with baking! At a young age, I started to bake for my family and just kind of fell in love with food — Food is what brings everyone together. I also loved science, so when I was thinking about what I wanted to do I thought, “Why not combine the two and study nutrition?” After I chose that path, it was almost like I was forced to face my own health challenges that would equip me for my future job. I had to learn how to manage PCOS, IBS, and then thyroid cancer. Fortunately, I was able to experience these things myself and get through them because helping others and understanding what they are going through took on a whole new meaning for me. I dealt with all of that while getting my Masters in Nutrition and becoming a dietitian. It all made me even more passionate because I saw first-hand that nutrition and an integrative approach to health is really the foundation of everything.
2
What can you share about the relationship between food and mental health?
It is an extremely crucial relationship! The food we eat, aka the nutrients we consume, directly affect our brain chemistry, mood stability, and cognition. In addition to that, the gut microbiome responds to the food we eat and communicates with the brain. This cycle can influence neurotransmitter production, like serotonin and dopamine, which impact our mood and well-being. We also know now that specific bacteria in the gut actually help regulate neurotransmitters and that directly impacts how we handle stress.
3
What are some ways we can utilize nutrition to lower our stress levels?
What are some ways we can utilize nutrition to lower our stress levels?
I am going to give the answer most people would expect me to give, but it’s true! The more whole foods we eat, the better. I am a big fan of balance because cookies bring us joy too, but for the most part we should be eating real, whole food. Minimize things that come out of a box or a bag. Some important foods to focus on to maintain the bacteria that helps us regulate stress are fermented foods like kimchi, sauerkraut, and yogurt; prebiotic foods like asparagus, leeks, and green bananas; and foods rich in magnesium or omega-3 like walnuts, pumpkin seeds, salmon, and leafy greens.
4
Tell us what a typical day-in-the-life looks like for you.
Most of my days are very centered on routine! I look forward to my morning routine everyday. I wake up and do skincare, ice roll and take supplements right away. Then on to breakfast and coffee — I love my espresso machine and making my morning coffee brings me so much joy! The rest of the day is usually full of meetings with clients and a protein rich lunch for energy. My night time routine is a workout, a very early dinner, and always a little sweet treat. Lately, I have been into red light so I do that before bed and get some reading in before my very early bed time (which I love!) Sleep is one of the most important parts of our health and the earlier we can get to sleep, the better. I read somewhere once that nothing productive happens after 9pm and it always stuck with me.
5
How do you seek to incorporate balance in your life?
How do you seek to incorporate balance in your life?
Balance is a big part of my approach. When we think of wellness, we often think of someone with very strict diet rules and an intense workout routine, but that’s not my approach. 80/20 is the goal — 80% of the time I do things that might be harder for me to want to do but they ultimately make me feel my best so that 20% of the time I can do things a little easier (like have cookies or stray from my routine.) I enjoy the 20% just as much as the 80% because I know it’s good for me. I have set myself up for success with that 80%!
6
What are your favorite rituals around food and eating with others?
What are your favorite rituals around food and eating with others?
Sounds so cheesy, but I am obsessed with romanticizing my meals. Choosing what we eat and making a nice meal is a privilege, even more so when you enjoy it with people you love. Use your nice plates, set the table, light a candle, and turn on music always. Every meal deserves a little celebration, even if it’s something small.
7
Do you have any cooking tips or grocery hacks you could share with us?
The best grocery hack there is — make a list before you go! Sometimes I wander the aisles aimlessly and have no idea what I want to make. Decide which meals you want to make beforehand and go in with purpose. This also helps prevent food waste :)
8
What’s next for you? How do you hope to see the impact of your work take form?
I am really looking forward to expanding the scope of The Well Society this year. Alongside seeing clients, I want it to be a place people go to for wellness advice, the latest research, mindful living tips, and much more. Wellness encompasses everything we do that leads us to our optimal health and I want to continue to help people find meaningful ways to get there.
rapid fire with Sam…
1
Current beauty product go-to?
2
Your coffee or tea order?
Cappuccino with whole milk and cinnamon.
3
One product that’s always in your bag?
The Restoration Balm by Rhemede, I never go anywhere without it!
4
Do you have a quote or mantra that you live by?
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle
