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Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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  • 2 cherry vanilla smoothies on marble background

    High Protein Cherry Vanilla Smoothie

    Reminiscent of a cherry milkshake, this cherry vanilla smoothie will satisfy your afternoon sweet tooth but can double as a light and easy breakfast on busy mornings. This smoothie. It’s like a a cherry milkshake. Actually, I might even go as far as to say that the flavors resemble Ben & Jerrys cherry garcia ice…

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  • lemonade smoothie in a glass with strawberries, basil, and lemon on a marble slab

    Refreshing Strawberry Basil Lemonade Smoothie

    A refreshing drink for a summer afternoon, this strawberry basil lemonade smoothie can be enjoyed in so many ways — as a smoothie, a mocktail, a cocktail (just add the booze), or even as popsicles! We’re on a major smoothie kick this summer. As I mentioned in my post about the blueberry peach zucchini smoothie,…

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  • overhead shot of greek turkey meatballs with feta cheese in cast iron pan

    Meal Prep Greek Turkey Meatballs

    These Greek Turkey meatballs will quickly become a staple in your weekly meal rotation. They are perfect for a meal prep day or a Sunday afternoon when you have a little extra time to cook. Make a double batch and freeze the leftovers so you have an easy weeknight meal ready to go when time…

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  • 2 blueberry peach smoothies on round trivet with hemp seeds in spoon, and zuchhini and peach slices

    Wild Blueberry, Peach, and Zucchini Smoothie

    This blueberry, peach, and zucchini smoothie features some of the best of summer produce in a glass. Light, refreshing, and full of antioxidants and omega-3’s, it’s the perfect afternoon snack on a hot summer’s day or complement to your yogurt bowl or toast at breakfast. Smoothies have become a daily ritual in our house this…

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  • close up of gyro on a plate with another gyro in the background on a cutting board

    Greek Style Salmon Gyros with Tzatziki and Quick Pickled Onions

    These Greek-style salmon gyros are a quick, easy, and delicious lunch or dinner and perfect way to boost your seafood consumption in a sustainable way.

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  • overhead shot of mediterranean mezze platter on sheetpan

    Sheet pan Mediterranean Mezze Platter (Vegetarian)

    This Mediterranean mezze platter makes the perfect no-cook throw together easy dinner, afternoon snack plate, or picnic-in-your-backyard. Also knows as a nibbles platter, it’s super flexible and can include whatever you have in your fridge and pantry. Hands up for an easy no-cook dinner (or lunch or snack plate) that pleases the whole family! When…

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  • overhead shot of bean salad with lemons and juicer on white towel

    Easy Bean Salad with Castelvetrano Olives and Herbs

    This easy bean salad is one of those salads you can keep in the fridge for days and use it in multiple ways. Packed with flavor from the olives and and herbs, complemented by a bright lemony dressing, it will liven up any plate this summer.

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  • quinoa and mushroom blended burger on plate with pickle

    Quinoa Mushroom Blended Burgers

    This blended burger is a healthier, more earth-friendly way to enjoy your summer burger. It combines ground beef with quinoa and mushrooms to bring more plants to your plate without giving up the meat. Mushrooms bring that umami flavor that you crave while the quinoa gives a little extra protein and fiber. As we head…

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  • Strawberry Cheesecake Overnight Oats

    Strawberry Cheesecake Overnight Oats

    Strawberry cheesecake overnight oats are a quick and easy make ahead breakfast to celebrate strawberry season. Is there anything better than waking up excited for a breakfast already made? It’s strawberry season! It’s also officially spring here in the Boston area (yes, it’s almost Memorial day, but it takes until mid-May to actually feel like…

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hey, friend!

I'm so happy you're here.

I'm Sarah, registered dietitian nutritionist, certified intuitive eating counselor and mom of 2. I help busy moms ditch the diet rules and learn to eat to improve energy, reduce cravings, and support long-term health without counting or giving up their favorite foods.

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You cleared the house of sweets so you wouldn’t You cleared the house of sweets so you wouldn’t eat them…

But now it’s 9:17 PM, the kids are finally asleep, and you’re elbow-deep in the pantry eating brown sugar straight from the bag.If you’re thinking, “Wait. Were you in my kitchen last week?”

It’s because I was you.

And I’ve worked with hundreds of other women just like you.Whether it’s brown sugar, chocolate chips, or your kid’s fruit snacks—this late-night scavenging isn’t lack of willpower, or some character flaw.

It’s actually about your relationship to sweets.

And let’s be honest: getting the sweets out of the house doesn’t actually solve your cravings...

Or your very real need to unwind and reward yourself after surviving bedtime like it was an Olympic event.What you actually need is to learn how to exist around sweets without feeling like you have to either eat all of them or none of them.🤐Something is coming soon to help you do exactly that. Be sure to follow @busy.mom.nutrition so you don’t miss it.Because the real flex?
Being able to keep the damn cookies in the house and forget they’re even there.
If you feel that inner panic, say yes while silent If you feel that inner panic, say yes while silently spiraling, or automatically say no every time your kid asks for more dessert, that’s a sign your own relationship with food might need some attention.Trusting your kid with food— especially sweets—doesn’t mean saying yes to dessert anytime they ask.

It means not reacting from fear.

Because when your brain goes straight to “this is too much,” “they’re gonna get addicted to sugar,” or (gasp) they’re going to gain weight—that’s probably your own food and body stuff talking.There is a balance here. Yes, kids still need boundaries and guidance. With all foods.But micromanaging sweets (while also pushing broccoli as much as you can), isn’t helpful. This teaches their little brains that sweets are really special…and that makes them want it even more than they already do.Basically the opposite of what you’re going for.But here’s the thing, if you don’t trust yourself around food, it makes sense that trusting your kid feels hard too. You worry that they’ll have no off button.

But saying no to the second cookie isn’t what protects them.

Your healing is. 💕
If you’re constantly feeling guilty for how much If you’re constantly feeling guilty for how much you eat,  ask yourself why.Who taught you that wanting food — real, satisfying, nourishing food — makes you bad or out of control?Diet culture did.
The same one that profits every time you second-guess your hunger, shrink your portions, and feel like a failure when you eat like a living, breathing human.What you’ve been calling “overeating” might actually be:
➡️Your body recovering from under-eating all day.
➡️Finally eating in enough to feel satisfied, not just not hungry.
➡️Actually giving your body what it needsWomen have been taught that anything more than a dainty little salad is too much.But real nourishment isn’t a 200-calorie protein shake and a side of willpower.It’s eating enough for YOUR body (which is probably more than you think).Sometimes it looks like second helpings with zero apologies
Sometimes it’s eating more than your partner.
Sometimes it’s ordering the sandwich because you know a salad isn’t enough today.📝Here’s your permission slip: You are allowed to eat.

Not just enough to survive , but enough to feel fueled, satisfied, and free from thinking about food until your next meal.Maybe you’re not out of control.
Maybe you’re just finally honoring your body. ❤️
Everywhere you turn, you’re being told to eat mo Everywhere you turn, you’re being told to eat more protein and cut the carbs.So you do.And every day you tell yourself, “I got this.” And you’re so good…Until 4pm when you’re tired and hungry (and about to start the third shift — aka parenting at night…which we all know how exhausting that is) and can’t say no to the m&ms or the crackers or the brownies you made over the weekend.Even though you promised yourself you’d be better today.This is exactly what happened to my client — until I taught her how to eat for her unique body instead of following all the generic protein-obsessed advice online.Because protein is important…but not at the expense of carbs and fat.If you’ve been trying to do everything “right” and still feel out of control with food, it’s not your fault. You probably just need a plan that actually works for your body.That’s exactly what I help my clients do.If you’re tired of trying all the “right” things only to still feel out of control, DM ME “UNDIET” and I can share more about what this would look like for you.
If you think about food all the time, you may feel If you think about food all the time, you may feel like that’s just a normal way to live.It’s not.But you also don’t need a medication to quiet it.That constant mental chatter around food—thinking about what you should eat, shouldn’t eat, whether you’re really hungry, or why you can’t stop snacking—isn’t a character flaw.It’s a totally normal response to years of dieting, restricting, tracking, and trying to tightly control your body.If you battle food noise daily, I want you to know: there is a way to quiet it all.And while I’m not anti these GLP-1s (I work with clients who use them for a variety of reasons), I don’t believe they’re the solution to food noise.I get that an injection may feel easier.But the truth is—if you need an injection to quiet your food thoughts, then you’ll need to stay on it for the rest of your life to keep them quiet (and we don’t even know if it helps long-term).

That’s a lifelong investment in something that doesn’t actually fix the root of the problem.Healing your relationship to food?

That’s a whole lot less expensive—and a whole lot more sustainable.

And yes, it actually works.For the long haul.Ready for life on the other side of food obsession? Let’s chat. DM me ‘food noise’ to learn more about how I can support you and if it’s a good fit to work together.
Everyone talks about the freedom of eating the don Everyone talks about the freedom of eating the donuts and fries…but you know what no one talks about enough?The freedom you feel when you forget about the ice cream in the freezer or the Cheez-its in the pantry.✨This happened to my client recently. Comment or DM me ‘show me’ to watch a 5-mintue video where I share how she got there.✨If you’ve never forgotten about junk food in your house, I know that you’re probably thinking…that could NEVER be me.You marvel at those people who can keep the bowl of m&ms on the counter without eating it all immediately. It’s so foreign.That’s exactly how it was for my client, S.Every time she bought a box of Cheez-its, she’d promise herself she’d just eat a few. But inevitably she’d get halfway through the box.And she’d either finish it (even though she was full and felt sick) because she had to get it out of the house.Or she’d throw the box away (in the garage) because she couldn’t trust herself to not go back and eat the rest.A few weeks ago she told me she found an open box in her pantry that was still 1/4 full and she hadn’t eaten them in 2 weeks.She didn’t hide them. She just didn’t want them. And then forgot about them.This wasn’t a fluke. It’s the norm for her now.Want to learn more about how she got there? I recorded a 5-minute video spilling all the deets on what we did to help her achieve the kind of food freedom.Comment or DM ‘show me’ and I’ll send it right over (it’s free and you don’t have to enter your email or anything to watch it).
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