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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

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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

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    Vegan Banana Bread and Chickpea Smoothie

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    Easy Make-Ahead High Protein Baked Oatmeal

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    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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When I think about how I want my kids to feel abou When I think about how I want my kids to feel about exercise/movement/sports, these words come to mind:Joy Confidence Determination Accomplishment Strength ConnectionAnd I can confidently say that both kids (including the one who refused a picture 🤪) felt all these things after finishing their first 1 mile race on Thanksgiving morning.I truly hope (even if this is a bit delusional in the world we live in) that for them it’s never about shrinking their bodies but instead of becoming bigger in so many ways.That’s why they will never hear me talk about exercising to earn (or work off) my food or because I need to change my body. In fact, it’s the exact opposite—it’s because I respect and care about my body. And because I love the way I feel when I move, challenge myself, and accomplish goals.Because that’s what keeps me consistent with exercise and I know that’s what will keep them coming back to movement for the rest of their lives.💙 also, there’s nothing better than passing along something that brings me joy and confidence, brings out my competitive side, and gives me a sense of accomplishment to my boys 💙
Let’s make cravings and emotional eating a thing o Let’s make cravings and emotional eating a thing of the past.I’ve taken the exact steps that helped this client and hundreds of other women to put an end to decades long battle with sugar and carb cravings, mindless eating, emotional eating, and nighttime snacking…And put the most effective strategies into a 30-day program with me, kicking off this January.💵 When you join during our Black Friday sale this week (through Friday 11/21), save 50%, PLUS:⭐️Get support through the entire month of December — so you can actually feel good this holiday season instead of waking up in January needing a reset. ⭐️DM me ‘Control’ for details and to see if it’s a good fit.
One of the easiest fixes to cravings?Eating enou One of the easiest fixes to cravings?Eating enough and eating enough carbs.Carbs are energy. Your brain runs on carbs.And when it doesn’t get enough, it fights back….with cravings.That’s why when you’re running on protein shakes, egg whites, and salads with chicken all day…you end up arm deep in the bag of pretzels…or M&Ms…or jar of Nutella at 3pm (or after the kids are in bed).It’s also why distraction techniques like painting your nails, going for a walk, or getting foods out of the house never work long-term.It’s time to stop fighting your cravings and start eliminating them by fueling your body and learning how to honor hunger and fullness.Carbs aren’t the enemy. They are part of the answer to feeling in control.Want to learn how much carbs you need to eat to eliminate cravings? That’s one of the many things you’ll learn in my brand new program:From Cravings to Control in 30.In 30 days you’re going to learn to eat to honor hunger and fullness….and ELIMINATE your cravings and emotional eating.Join this week and save 50% for my Black Friday sale.DM me Black Friday for details and to see if it’s a good fit for you.
My client B loved to bake but only allowed herself My client B loved to bake but only allowed herself to if it was a special occasion or she was stressed.The problem was…anytime the baked half the cookie dough would be gone before it even made it into the oven.One cookie turned into 6.She’d go to bed feeling awful — physically and emotionally.And then spend the next 4 days making up for it (after trashing the cookies or giving them away because she wouldn’t trust herself to keep them in the house).Just 3 weeks after we started working together, she shared with me that she baked cookies with her daughter — just because.She didn’t stuff her face with the dough. She didn’t stress eat 6 of them.She had 1 and then stopped. And then they sat on the counter. She ate another one 2 days later.That’s it.She didn’t suddenly develop more willpower or self-control.She learned how to work with her body instead of constantly fight it by: ✅ eating enough instead of cutting and counting calories ✅ learning her hunger and fullness cues ✅ incorporating satisfaction (instead of restriction) into her mealsThese are the same exact steps that I’ve used to help hundreds of women around the world eliminate cravings, emotional eating, and overeating.Lauren who drove 3 hours with a plate full of freshly baked cookies in the passenger seat — and she only ate one.Kelly who couldn’t ever pass the m&m bowl in her office without grabbing some— and now she rarely does.And Christine who found stale gummies in her pantry because she literally forgot about them.And I’m bringing this no-fail formula to a 30-day program this January: From Cravings to Control in 30.Pre-sale opens next week during our Black Friday Sale with an insane discount (50% off…bringing it to under $100 🤯) and incredible bonus support with me that starts in December.Spots are limited.Want first access? DM me Black Friday.
You want to count macros? You do you. But let’s no You want to count macros? You do you. But let’s not pretend that macro counting gets you food freedom.It increases food noise and obsession.It’s rules disguised as flexibility.If you’re still thinking about grams, carb allowances, and what fits in— that’s not freedom, that’s mental gymnastics.Honestly, sounds like food prison to me.So let’s call a spade a spade.Macro counting is a diet.Food freedom is anti-diet. It’s the freedom you experience when you let go of dieting and find peace with food.All foods. Not just those that fit your macros.💙
The most important pillar of nutrition is eating e The most important pillar of nutrition is eating enough.It doesn’t matter what you’re eating if you’re not able to give your body the energy it needs to survive. Forget thriving.The fact that people are celebrating food dyes and seed oils being removed from food (none of which moves the needle on health one bit), while 20 million kids (and more adults) won’t be able to meet the most basic nutritional need in just two days just has me 😡🤔🤯Make it make sense.If you’re looking for ways to support those in need, consider donating to @nokidhungry (and local chapters) or @feedingamerica. That’s where I’m channeling my anger and hopeless feelings.
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