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Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
Intuitive Eating Before and After: What Success Looks Like

Intuitive Eating Before and After: What Success Looks Like

Learn what you can expect from an intuitive eating journey, what the “after” might look like, and how to know if intuitive eating is for you. If you’re curious about intuitive eating, you probably want to know what it looks like when achieve success. Maybe you know you can’t do another diet, but you’re not…

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Salmon Soba Noodle Salad with Bok Choy & Shiitake Mushrooms

Salmon Soba Noodle Salad with Bok Choy & Shiitake Mushrooms

This Salmon Soba Noodle Salad with Bok Choy & Shiitake Mushrooms is a simple, yet flavorful one bowl meal perfect for a busy weeknight. It can be served warm, room temperature, or cold, making it perfect for meal prep and leftovers make a delicious lunch. If you’re a fan of a one bowl meal (who…

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Slow Cooker Buffalo Turkey Meatballs with Yogurt Blue Cheese Dip

Slow Cooker Buffalo Turkey Meatballs with Yogurt Blue Cheese Dip

These buffalo turkey (or chicken) meatballs bring all of your favorite flavors of wings with a healthier twist. Serve as an appetizer with the yogurt blue cheese dip or put them on top of a bowl or salad for an easy, satisfying lunch or dinner! Buffalo Turkey Meatballs: AKA Healthy Wings We love buffalo wing…

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Weeknight Mediterranean Grain Bowl with Chicken

Weeknight Mediterranean Grain Bowl with Chicken

This Mediterranean grain bowl is a fast, easy, super satisfying meal that can double as lunch or dinner on a busy week. It’s packed with good-for-you ingredients and is so flexible, it will keep the whole family happy. These bowls were inspired by my love for CAVA. Have you ever been to a CAVA? It’s…

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Veggie Loaded Breakfast Taco Casserole

Veggie Loaded Breakfast Taco Casserole

Calling all breakfast taco fans! This breakfast taco casserole is your answer to an easy make ahead breakfast or weeknight dinner that the whole family will love. Plus it’s packed with veggies, so you can feel great about serving it and eating it! Disclosure: I received free samples of Cabot Cheese mentioned in this post….

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I'm Sarah, registered dietitian nutritionist, certified intuitive eating counselor and mom of 2 on a mission to help other women feel confident in their food choices and body.

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You go on a diet, count the calories, restrict the You go on a diet, count the calories, restrict the sugar, cut the carbs…and maybe it works for a few days, weeks, or if you’re really determined, months. But eventually it trickles out (or you come to a full stop).And then you go back to all your old habits and feel out of control.So you vow to be good again. To start over Monday.You say to yourself: this will be the time that I actually get my sh*t together.Rinse and repeat.You know it’s not working.You know you don’t want to do another diet or count another calorie.You’re tired of it.You want to eat healthy and take care of yourself, but you can’t seem to make it happen.So you’re stuck see-sawing between being on a diet (or “being good”) and eating all the things that you can’t eat next time you diet.There’s nothing wrong with you. You’re just taking the wrong approach.You’re focused on the wrong things like: ❌cutting out all the bad foods ❌trying to eat as clean as possible ❌using the scale as your measure of success ❌trying to change every thing about the way you eat at once ❌believing that low-calorie=healthyInstead, you need change how you think about healthy eating and take the life-long approach, not the fix something for a few weeks approach.The lifelong approach helps you ✅ Eat in a way that works with YOUR lifestyle ✅ Choose foods that feel good in your body AND you enjoy ✅ Incorporate all foods you love into your diet without bingeing ✅ Live a life full of eating out, vacations, birthday parties, and even stressful AF weeks without feeling like you either need to make up for it OR saying F-it I’ll start over next week. ✅ Stop emotional eating ✅ Feel confident about eating wherever you areTo start, you not only have to say goodbye to diets, you have to give up all the diet rules and the diet mentality that you’ve been living by even when you’re not on a diet (i.e. “I’m so bad for eating this…I’ll do better tomorrow.”)If you’re ready to do the work to build the lifelong approach, I’d love to help you. DM me, “I’m ready” and we’ll chat about what that looks like and how I can help you achieve your specific goals.
You’re good all day and then 4pm hits and you fe You’re good all day and then 4pm hits and you feel this uncontrollable urge to reach for the snacks or sweets.Maybe you fight through it until dinner (carrot sticks, anyone)? And then after the kids are in bed, you find yourself arm deep in a tub of ice cream (or box of cookies or goldfish or whatever you can get your hands on).And you think: 😫what is wrong with me? 😫why don’t I have more self-control? 😫I shouldn’t be eating these things.And you vow to be better tomorrow (which might even lead you to say F-it, I’ll eat all this now to get it out of the house so I can actually do better tomorrow).You’ve probably tried everything like: 🍩Getting the junk out of the house 🍩 Tracking your food 🍩 Rewarding yourself for a good day with something non-food 🍩Brushing your teeth, chewing gum, drinking water/tea/seltzer 🍩Distracting yourself with another activity 🍩Stocking up on all the healthy snacksAnd yet you still can’t stop.Take a deep breath and repeat after me: There is nothing wrong with me. The diet rules are the problem.The problem with the things that you’re trying is that they’re like putting a bandaid on a wound that needs stitches (or surgery).You need to address the real reason that you’re out of control at night.Here’s what I’d do instead: ✅Ensure you’re eating enough calories, protein, and carbs at breakfast and lunch (there’s a very good chance you’re not, most women aren’t). ✅Add in balanced snacks where you have long gaps between meals ✅Incorporate foods that satisfy you throughout the day to cut cravings and the need for sweets ✅Check your food rules. Even if you’re not physically restricting, mental restriction (I shouldn’t eat X, I am so bad for eating X, etc) can make you over eat just as much.Let’s make 2024 the year you finally feel in control around all foods and can cut the nighttime snacking, cravings, and bingeing.DM me “I’m ready” to learn how to get started.
The last one says it all, honestly (I don’t know The last one says it all, honestly (I don’t know whether to 😂 or 😢 or 😩)Diet culture is about to get loud AF in the coming weeks.You’re going to be bombarded with messages telling you that your body is wrong and undesirable and they will be filled with empty promises of weight loss, telling you exactly what you want to hear.Many of them have even started to co-opt, intuitive, eating language, telling you that you’ll learn food freedom with their program because they know people don’t want to diet (and they’re really good at telling you what you want to hear).Real talk: if any of these things actually worked, you wouldn’t need to start over every New Year 😉If you’re ready to give up dieting for good and learn how to eat normally, stop thinking about food all the time, and stop the endless food and body obsession, DM me I’m ready and we’ll talk about how I can help.
Here’s how my client went from:- eating an ent Here’s how my client went from:- eating an entire sleeve (or more) of Oreos every time she had them in the house - stress eating after every hard meeting at work - feeling guilt and shame every time she ate something “unhealthy” - hating her body and worrying about how it would affect her career - Starting a new diet ever New Yearto being able to 🙌 keep all foods in the house with no evening binges or stress eating attacks 🙌 eating health supporting foods while also enjoying foods she loved that are less nutritious with ZERO GUILT 🙌 feeling good in her body and having true body confidenceBefore we started working together she had done every single diet in the book. You name it, she’d tried it. And it left her at a higher weight than when she started dieting AND feeling more out of control than ever. She just wanted a normal and healthy relationship to food.With the UNDIET Method she: ✅ eats more food, more often, AND more balanced, which helped her cut cravings and stop night time binges ✅is now aware of her hunger, fullness, and satisfaction so she knew how much and when to eat ✅is aware of her emotions and triggers and has other coping tools beyond food ✅has a whole new mindset about her body and knows how to feel good IN it and ABOUT it ✅has a completely new and joyful relationship to foodAnd her weight finally stabilized. She’s no longer losing, gaining, and gaining more.She even told me that food feels boring…in a good way. She said “I’m no longer on that roller coast of highs and lows with food and I don’t think about it all the time. It feels so easy.”If you’re ready for food to feel easy and normal, comment BlackFriday to start your journey to feeling great at 55% off with the UNDIET Method Black Friday Bundle.Inside you’ll get: - $100 OFF the January UNDIET Method Group Program - To Join My LIVE Body Confidence Workshop on December 1st (or watch the replay) - First 3 people to join get a bonus 1:1 coaching session with meComment BLACKFRIDAY to get the link to learn more and reserve your spot
Comment BF2023 to make 2024 the year you:🙌 dr Comment BF2023 to make 2024 the year you:🙌 drop the guilt around food 🙌 stop the cycle of restricting and bingeing 🙌 feel in control around all foods 🙌 learn how to take care of your body in a way that works for YOUR life 🙌 finally stop losing and gaining the same weight and 🙌 stop thinking about food and your body all the timeAnd get your life back.Doors are open until Wednesday 11/22.What are you waiting for?
Food freedom does not include:❌ weighing, meas Food freedom does not include:❌ weighing, measuring and tracking food ❌deciding what to eat based on meeting specific macro goals ❌ having to think about how you will fit certain foods into your diet and what you have to give up to make it work ❌ getting to dinner and realizing you don’t have any carbs left for your day so you skip the vegetables ❌ feeling like you had a good day only to find out it wasn’t good enough for your macro coach…I could go on.Macro counting is a diet. But coaches know you don’t want to diet, so they sell it as food freedom.True food freedom is🙌 trusting yourself to make food decisions that work for your body without counting anything 🙌 going out to dinner not worrying about how you’ll track your meal 🙌 enjoying food without thinking about how many grams of carbs, protein, or fat is in it. 🙌 learning to eat all foods without worrying about over eating or how it fits in 🙌 enjoying celebratory meals without guilt or shame 🙌the ability to have some days where you eat more carbs because that’s life 🙌 not spending hours calculating what and when and how much you can eat 🙌 the freedom to live your life without worrying about what you can and can’t eat.If you want true food freedom, counting macros will not get you that. It will get you a disordered relationship to food, an increased risk of bingeing down the road, and short term weight loss that you will most likely gain back when you can’t keep up with the tedious approach to food.If you’re ready for true food freedom in 2024, mark your calendar for Monday 11/20 when our January UNDIET method group program opens up inside our epic Black Friday bundle.1st 3 people to register get a bonus 1:1 coaching session with me. 🎁Everyone gets $100 off and access to the December 1st body image workshop I’m hosting for our current group.👯‍♀️Doors open tomorrow at 7am. 🎉
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