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Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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Listen to my Quiet the Food Noise Podcast Series. 6 episodes | 6-8 min each | totally free

Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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  • 20 Healthy Freezer Meals to Save Time & Energy

    20 Healthy Freezer Meals to Save Time & Energy

    Healthy freezer meals are the essence of cook once, eat multiple times. Make ahead during a meal prep day or just double your batch and freeze half so that you have meals ready to eat when time is tight. Whether you’re cooking for your whole family or just for yourself, there’s a lot to love…

    Read More 20 Healthy Freezer Meals to Save Time & EnergyContinue

  • spoon over jar of sauce dropping with penaut butter

    The Only Ginger Peanut Sauce You Need Plus 5 Ways to Use It

    This is the best, easiest, and most versatile ginger peanut sauce. It’s perfect for anything from stir-fries to power bowls and noodle dishes. This is one of those sauces you are going to use over and over again. I promise. We’ve been making some version of this ginger peanut sauce for years. I mostly use…

    Read More The Only Ginger Peanut Sauce You Need Plus 5 Ways to Use ItContinue

  • overhead shot of meatball platter with dips and veggies on white background

    The Easiest Greek Turkey Meatballs Souvlaki Plate

    This Greek Turkey Meatballs Souvlaki (or Gyro) plate brings the flavors of Greece right to your kitchen. Serve the meatballs with some pita, a few dips, and a couple of cut veggies and you have a delicious, easy meal the whole family will love. Healthy Kitchen Hack: Repurposing Leftovers This recipe is for all of…

    Read More The Easiest Greek Turkey Meatballs Souvlaki PlateContinue

  • 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,…

    Read More Refreshing Strawberry Basil Lemonade SmoothieContinue

  • 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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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.

READ more about me ⟶
Explore more about ditching diets and becoming an intuitive eater
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The biggest risk I ran with this decision? Them as The biggest risk I ran with this decision? Them asking for different meals and it becoming a sibling rivalry over who wins tonight. 

Luckily someone was looking over me today and when my younger one asked for tacos, his brother said “yesssss tacos!”

Phew 😅

But really, I just want to remind you that it’s OK to be flexible when feeding kids. 

And while there are certain guidelines, tools, and strategies I recommend following, there’s so much nuance within each of them. 

And sometimes you just have to break the “rules” a bit for your sanity. 

When working with clients, we decide what works for you and your family….just like I decide what works for mine. 

And we leave what doesn’t fit. 

Want support with getting your picky eater to eat more variety so you feel confident they’re getting everything they need to thrive and you can stop being a short-order cook?

That’s what I help you do. DM me ‘KIDS’ to learn more. 

#feedingkids #raisinghealthykids #raisinghealthyeaters #raisingintuitiveeaters #pickyeating
You want better for her. You want her to have a b You want better for her.

You want her to have a better relationship with food, with her body and with her self-confidence that you wish you had growing up.

But you’re starting to see signs that feel a little too familiar.

Maybe it was something that she said about herself.

Or maybe it came from someone else.

Either way, there’s this tug in your gut telling you that you need to find a way to help her so she doesn’t end up where you did.

I can help.

Together we can create a plan to make sure she has what she needs to build a positive relationship with food that she can carry through the rest of her life.

It all starts with us jumping on a call.

DM me KIDS and let’s chat about how we can help her, together. 

#nutritionforteens #bodyimage #foodfreedom #dietitian
Be honest… Did you just roll your eyes a little? Be honest…

Did you just roll your eyes a little? 🙄

Or maybe you felt that "must be nice" twinge of resentment?

Because you know that there’s no world where you can go through the day without thinking about food.

You've just always been "the person who thinks about food too much”.

And no amount of coaching is going to change that.

I get why you'd feel that way. 

But I need you to know that the food noise you’ve been trying to push through for years, has nothing to do with willpower.

Willpower implies the problem is you. 

That you're weak or undisciplined.

But food noise doesn't come from inside you. 

It's built by everything around you: diet culture, the language we grow up hearing about "good" and "bad" foods, childhood experiences with scarcity or control around meals, years of points and calories turning eating into math instead of nourishment.

And no amount of willpower can quiet it.

"Through working with Sarah over the last year, I have come a long way in reducing my anxiety around food, learning to appreciate what my body is capable of, and reframing thoughts that trigger self-criticism... [Sarah's] teachings, coupled with her compassion and support, have allowed me to feel a sense of freedom from diet culture that I didn't think was possible."

Didn't think was possible. 

Sound familiar?

She didn’t think this was possible for her, but after working together, she told me she had found chocolate that had been in her pantry (for months) that she had completely forgotten about.

If 25+ years of food noise can quiet down for her, it can for you too. 

I’ll help you finally understand why the noise is there so you can turn it down for good.

DM me INFO and let's talk about what your after could look like.
 

#foodnoise #intuitiveeating #foodfreedom #dietitian
Curiosity > judgement. Every time. When our kid Curiosity > judgement. Every time. 

When our kid sneaks sweets, the instinct is to panic, control harder, or assume something’s “wrong” with them.

But the sneaking is almost never about the sugar. It’s about how sweets feel in your home (to your kid). Scarce? Shameful? Forbidden?

And if you have multiple kids, you know that every kid needs a little something different. 

When we swap judgement for curiosity, we stop reacting to the behavior and start understanding what’s underneath it. 

And that’s where the real change happens, like it did for my client A, whose daughter went from sneaking sweets to leaving ice cream in her bowl on vacation.

Your kid isn’t addicted to sugar. They’re not a bad kid. You didn’t mess them up. 

You likely just need to shift how you handle sweets, and I can help you do that in a way that feels comfortable to you while also supporting your kid. 

DM me “Nourished” to learn more.
Parents of picky eaters are exhausted. You’re ma Parents of picky eaters are exhausted. 

You’re making separate meals, negotiating for them to take just one little bite, and laying awake at night wondering if they’re getting enough nutrients.

But as a registered dietitian (and mom of two) I have helped dozens of picky eaters expand their ‘safe food’ list, and helped moms be able to just cook one meal for the whole family. 

All while making meal time less stressful for everyone sitting at the table.

The secret to how I help families do this?

It’s almost never about the food itself.

It's about what's happening around the food and the pressure parents are unintentionally putting on their kids to eat.

There are a bunch of small changes you can start making tonight that will make a bigger difference than anything you could swap, hide, or add to the plate.

Swipe through to find your kid's go-to meal and see what I mean.

And if you want more practical tips like this sent straight to your inbox, comment or DM me NOURISHED and I'll add you to my Nourished Kids, Confident Moms newsletter.

The next one is going out this week and includes more strategies that actually work for even the pickiest of eaters (even yours). 

#intuitiveeating #mealsforkids #pickyeaters #feedingtoddlers #nutritionforkids
Exhausted by making lunches? Me too. Here’s some o Exhausted by making lunches? Me too. Here’s some of the things that I’ve been making my (almost 5) 7 year old this summer. 

Easy, quick, balanced and kids happily eat.

I make lunch in 5-10 minutes the night before so mornings go more smoothly. And I do it while we clean up from dinner so once the kitchen is cleaned, I’m done. 

You’ll notice a lot of repeat items— that’s because I know my kids will eat these things I don’t have the mental energy to get overly creative with lunch.  We can still ensure variety and balance without making things complicated!

Also always packed in our fav @lunchbots containers. 

Chicken salad
Mango + plum 
Crackers for one kid, tortilla chips for the other. 
Dried mango or figs 
Peppers for my younger son (7 yo doesn’t like many raw veggies so we skipped that today)

*For my kids, sending new foods at lunch is no longer a good strategy. But when we were younger, it often helped them learn to like new foods because they were often more likely to try new things in that social situation. Now it’s a guarantee for food waste. So I don’t bother sending veggies I know he won’t eat.*

This must’ve been a Friday  when I’m scrounging for for what to send😂 

Kid 1: pepperoni, olives, strawberries @badabeansnacks @solelyfruit gummies

Kid 1 got lunch at camp

Kid 2: @good_culture cottage cheese, sourdough crackers for scooping, dried fig, carrots, and hummus, white nectarine

Kid 1: sliced turkey from @costco, Russian dressing (in the orange containe), @theskinnypop, olives, cherries

Kid 2: peanut butter and jelly on @onemightymill bread, blackberries, cherries, baby carrots, @bouldercanyon chips

Kid 1 got lunch at camp
Kid 2: leftover chicken, black, bean, cheese, quesadilla, guacamole to dip, pineapple & grapes, @annieshomegrown bunnies @jooliesdates

Kid 1: turkey and cheese on @onemightymill bread, black beans, dried mango, pretzels, strawberries & grapes

Kid 2: turkey, @bluediamond nut thins, black beans, strawberries & grapes, dried mango

Kid 1: lunch at camp 

Kid 2: chicken salad with sourdough crackers for scooping, peppersand hummus, pineapple

Must’ve been another Friday 🤪

Kid 1: @applegate turkey, pepperoni, @zesprikiwifru
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  • About
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    • 1:1 Nutrition Counseling for Women
    • The UNDIET Method Program
    • Parent Coaching for Kids 2-10
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