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Free Live Workshop: The Food Freedom Formula.

Ready to finally feel in control around food—even with Oreos, Cheez-its, and Ben & Jerry’s in the house? Click to watch.

Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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Free Live Workshop: The Food Freedom Formula.

Ready to finally feel in control around food—even with Oreos, Cheez-its, and Ben & Jerry’s in the house? Click to register.

Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
Book a free call
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    Fluffy High Protein Pancakes without Protein Powder

    These high protein, high fiber pancakes are for pancakes lovers who don’t love that mid-morning sugar-crash. Filled with whole foods and very little sugar, they’ll satisfy your pancake craving while keeping you full and energized all morning. If you’re a sweet breakfast lover, these are going to be your new go-to pancake. While most high…

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    The Best Maple Pecan Granola (low sugar recipe)

    Move over store-bought granola. This low sugar maple pecan granola recipe is filled with super-foods and is equal parts healthy and satisfying and taste so good it will quickly become your go-to yogurt topper.  Granola is one of those foods that make me cringe a little when I put in my grocery cart because any…

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    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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    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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  • 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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  • chickpea smoothie on white marble background with oats and dates scattered. image at 45 degree angle

    Vegan Banana Bread and Chickpea Smoothie

    This banana bread and chickpea smoothie tastes just like the bread that inspires it, but is filled with protein, fiber, and healthy fats to keep you energized all morning long. If you’re thinking, “chickpeas in a smoothie?” hear me out. As the weather gets warmer, I begin to crave all the cold things — salads…

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    Easy Make-Ahead High Protein Baked Oatmeal

    This baked oatmeal packs in protein from real food sources like Greek yogurt, chia seeds, and eggs to keep you satisfied all morning long. Make a big batch for an easy ready-to-eat breakfast all week long. Where are my oatmeal lovers? (Arms waiving over here.) I love oats in all forms — a big warm…

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  • dark chocolate chia pudding with raspberries and cream in stemless wine glasses on gray background

    Healthy Dark Chocolate Chia Pudding with Meyer Lemon Yogurt

    This dark chocolate chia pudding healthy enough for breakfast, yet so indulgent it passes as dessert. Naturally gluten-free and easily made vegan.

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  • Pumpkin Pie Baked Oatmeal

    Pumpkin Pie Baked Oatmeal

    Cozy up with a big chunky sweater, a pair of fuzzy slippers, a steaming hot cup of coffee, and this baked oatmeal for breakfast. Warm flavors of pumpkin pie spice and hearty pumpkin puree make this breakfast pumpkin pie feel like an indulgence; you won’t even realize you’re eating vegetables for breakfast! It’s full of…

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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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Explore more about ditching diets and becoming an intuitive eater
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If you’ve ever thought, “I just need more self-con If you’ve ever thought, “I just need more self-control,” I’d ask yourself: are you doing these 4 things consistently?What do all of these things have in common?✅ Support balanced blood sugar ✅ Give your body the fuel it needsAnd those 2 things? That’s the absolute foundation for eliminating cravings and overeating.No amount of willpower will override these things long-term (even if you can white knuckle your way through cravings and hunger for a few days or weeks).You’re only trying to fight your biology and your biology will always win.
When you’ve spent years skipping breakfast or push When you’ve spent years skipping breakfast or pushing it off for later (to save up calories or delay eating with the idea that you’ll eat less if you do this), or just eating a banana and calling it a ‘meal,’ your body stops producing normal hunger cues.But that doesn’t mean it doesn’t need breakfast.You use most of your energy in the first 2/3 of your day. Your brain is thinking, working, parenting…and if you’re a morning exerciser, that’s even more energy you’ve used up.And when you don’t give it what it needs (aka a solid breakfast), it shows up later as cravings and that snack-ey feeling of I just need something else, I can’t seem to stop even though I ate what should have been enough for dinner.If you struggle with nighttime cravings, it often starts in the morning.And it’s SO common.Want to take a deeper dive on how to fix this?I recorded a short video on the 3 things most women do that accidentally cause afternoon and evening cravings and overeating….and what you need to do (it’s not just force feed yourself breakfast…).Comment or DM me ‘overeating’ and I’ll send it to you.
If 2026 is the year you say goodbye to dieting for If 2026 is the year you say goodbye to dieting for good and start actually taking care of yourself and eating to feel good in your body without restriction or obsession 👇I have 4 spots open to be personally coached by me to finally quiet the food noise, trust yourself, eat without guilt, stop when you’re full, and build healthy eating habits that actually work with your life.When you start this month, you’ll be eating confidently, without second guessing every bite, or swinging between good and bad before summer.Insurance may cover up your 50% of your investment and all coaching is hsa/fsa eligible.DM me ‘ready’ to learn more and see if it’s a good fit to work together.
I recently listened to a podcast where a doctor re I recently listened to a podcast where a doctor recommended doing all 3 of these things to control sugar cravings when a GLP-1 isn’t fixing them 🤦🏻‍♀️ (because no, meds don’t ‘fix’ your cravings either…sometimes they mask them, but eventually they come roaring back).This generic advice has been around for decades…and if it actually worked you wouldn’t be still be fighting cravings.That’s because none of these tips actually address the real reason you crave sugar. And often make them worse because they create more scarcity.If you’re done with temporary fixes that rely on willpower (which isn’t a long-term strategy), and you’re ready to address the real reasons you crave sugar or carbs and can’t control yourself around them, my 5-minute mini training is your next step.Comment ‘cravings’ and I’ll send it to you.
Hunger is a biological sign from your body that it Hunger is a biological sign from your body that it needs energy.That’s literally all.When you feel like you have to go to the bathroom do you ignore it? Tell yourself it’s not time? Question why you need to go again because you just went an hour ago?I didn’t think so.Hunger is the same. It’s communication from your body that it needs food.It’s not something to ignore, hack, or suppress.I know this is difficult to hear, but if you feel like the only way to reach your goal weight is to be hungry, then that’s not a healthy weight for you.And yes that means your body’s healthy weight may not be the same as your goal weight or what you wish you weighed (even harder to hear, I know).But ignoring hunger is not healthy.And the only healthy response to hunger is to eat.#healthynothungry #healthynotskinny #bodyrespect #respectyourbody
Something I wish every woman knew:Those obsessi Something I wish every woman knew:Those obsessive thoughts about the food in your pantryThe negotiation back and forth about what you should or shouldn’t eat…or when you’ll allow yourself the treatThe inability to focus on anything else but food, when your next meal is, how many cookies you’re allowing yourself tonight, or if you have to toss the ice cream in the freezer because you’re afraid you’ll eat it all…All that food noise.It’s not normal.You can quiet it.And the way you do that is by: 1️⃣ nourishing your body instead of fighting it 2️⃣ learning to trust your body instead of controlling it 3️⃣ trading judgement and shame for curiosityIf you’re ready to eat without guilt, quiet the food noise, stop when you’re full….all while taking care of yourself better than you ever have beforeDM me ‘2026’ and we’ll see if it’s a good fit to work together.When you commit by 12/23, you’ll lock in 2025 rates for as long as we work together.Insurance may also cover some of your investment (see below).——————If you live in any of these states and have BCBS, Harvard Pilgrim Healthcare, or MGB Partners Healthcare, insurance may cover up to 50% of your investment.AZ, CA, CT, CO, GA, PA, IN, MA, NY, OR, TX, UT, VA, or VTIf you have another plan and have out of network benefits, you may also be able to get partial coverage.1-1 coaching is also FSA/HSA eligible.
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