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Sarah Gold Nutrition

Nourishing your body and mind one bite at a time.

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If you've gained weight in the last year, welcome

If you've gained weight in the last year, welcome to the club. It's a popular one 🤗.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But in all seriousness, if you're feeling stressed about changes in your body, you're not alone. I'd encourage you to remind yourself that you've survived a global pandemic and possibly one of the hardest and most isolating years of your life.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Now go buy yourself a few cute outfits that fit you right now and you feel great in so you have something to wear other than leggings when you do finally go out to see friends and family. I know this might seem wasteful or like you're giving up on your goals, but it's actually you honoring and respecting your body AND your mental health. What good is it doing you to feel bad about yourself every time you get dressed to go somewhere that requires something other than pants with a stretchy waistband?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You're still the same amazing person you were a year ago regardless of how your body looks today. Your friends and family don't care if you're in a bigger body than the last time they saw you (and if they do, that's a reflection of their own bias). They want to hug you and spend time with you as a person, not your body.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You can still work on improving yourself and your health while also respecting the body you have right now.

Strawberry Basil Lemonade Smoothie: the most refre

You can track and count your calories, but what ha

You can track and count your calories, but what happens when you run out of calories before dinner? Or when stress strikes and you eat a whole box of cookies? Or when you go out to eat and have no idea how many calories are in a meal? Or when you eat more than a serving of chips because you sat down with the bag in front of the TV?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Calorie counting not only leads to an unhealthy obsession or preoccupation with food, it doesn't address all the other behaviors that are leading you to over eat. Not to mention the fact that your target number could be totally off what you actually need.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's like a bandaid for the ultimate problem: a dysfunctional relationship with food.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You were actually born with the best calorie counter inside of you -- you just have to learn how to use it again.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Give me a 💕if you're tired of counting calories and want another way.

Raise your hand if you're over cooking what feels

Raise your hand if you're over cooking what feels like 1320948 meals per day, every day 🙋‍♀️.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'm right there with you, mama. And so are basically all of my clients.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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While I can't magically make meals appear on your table (can someone please invent a mealtime fairy? thanks), I can help you simplify it so that mealtime doesn't weigh on you so heavily.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Stop setting unrealistic expectations for yourself. I like to cook. I enjoy trying new things. I develop recipes as part of my job. But you know what I don't enjoy and really stresses me out? Trying to come up with new meal ideas every single night and attempting new recipes at 7pm after a long day of work and momming. So I lowered my expectations for our weekday (and sometimes weekend) meals. We still eat healthy (see next 2 tips for how) but we eat a lot of the same things, and that is OK.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Use a plug-and-play template for meal planning. Stop starting from scratch every week. Use themes/favorite ingredients as the foundation (soup sunday, meal-in-a-bowl monday, pasta night, grill night, etc.). You can switch up the ingredients/recipes you use to keep it fresh if you want, but this streamlines the process significantly.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Use the basic formula of balancing your meals: produce (fruits + veggies), protein (fish, beans, meat, poultry, soy products), starch (potatoes, whole grains, rice, pasta, etc) to come up with your meals. Don't complicate it -- just keep it fresh by mixing and matching or using different spices/sauces to flavor.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What do you do you do to keep meals easy, healthy, and still enjoyable? Share your best tip in the comments!

GG crackers, rice cakes, carrots dipped in mustard

GG crackers, rice cakes, carrots dipped in mustard, celery juice, cauliflower pizza crust...lookin' at you 👀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But also kale and quinoa. And any other superfood. No food is magic.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What food have you tried to make yourself eat or tried to trick yourself into liking because some influencer said it was healthy or good for weight loss? Share in the comments 👇⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'll go first: Brussels sprouts. In the words of my husband "what dietitian doesn't like Brussels sprouts?" (🙋‍♀️). I cook them occasionally because he and my son love them and I've learned I like them basically burnt to a crisp in chip form, but they definitely aren't my favorite and not in regular rotation on our menu. Brussels sprouts offer a lot of health benefits, but I can still be healthy without them.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Also went through a rice cake phase in my early 20's (which I ironically thought were going to help me cut back on calories while I also regularly stopped for late night pizza post a night at the bar). Oh #dietculture.

You planned your meals. You shopped for the food.

You planned your meals. You shopped for the food. You meant to cook at home.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And then you got stuck at work and your husband was running late and your kid(s) had 6 meltdowns in 20 minutes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And you're tired. And cranky.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So you called for pizza.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Did you fail, mama?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Of course not. That's life.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tomorrow is another day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And if takeout happens again tomorrow, you're still not a failure. You're just a human who needs a little extra help this week.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'm not suggesting that you give up and get takeout every night you just don't really feel like cooking. But when life gets crazy, roll with the punches and don't beat yourself up over it. Instead, learn from it. Maybe there's something you can do differently next time to make a home cooked meal (or whatever you didn't do) more possible.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When you stop looking at these instances as failures and instead as learning opportunities, you actually have the chance of making a change for the better.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tag another mama in the comments who needs to hear this! 💕

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