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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
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  • stack of pancakes on gray plate with blueberries, strawberries in background

    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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  • maple pecan granola in glass jars, one tipped over with granola spilling out

    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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  • slice of casserole topped with avocado slices and dish in background

    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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  • 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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  • 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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  • blueberry high protein baked oatmeal in white dish with tan background and small slice cut out on white plate.

    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…

    Read More Easy Make-Ahead High Protein Baked OatmealContinue

  • 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.

READ more about me ⟶
Explore more about ditching diets and becoming an intuitive eater
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If you’re ready for this summer to be the one wher If you’re ready for this summer to be the one where you eat the ice cream without guilt or saving up calories all week for it follow @busy.mom.nutritionI help moms end cravings and overeating without giving up their favorite foods or spending all their mental energy trying to control what they eat.If you’re ready to stop dieting and start living your life without food obsession, follow @busy.mom.nutrition.
Laura didn’t need a new diet, more protein, more w Laura didn’t need a new diet, more protein, more willpower, or stress eating techniques like deep breathing.And neither do you.She needed a strategy that helped her work with her body instead of constant trying to fight and control it.And that’s exactly what I taught her to do.And within just 4 weeks, she was no longer in the pantry after dinner.She went out to pizza with her family and actually stopped when she was full even though there were still plenty of slices to grab.6 months later, she’s hasn’t raided the candy jar once after dinner like she did beforeStress eating is gone
Cravings are a thing of the pastAnd she’s consistently eating when she’s hungry and stopping when she’s full. Yes, even when she enjoys the occasional piece of cake or m&ms.No tracking. No food rules. No restriction.If you’re tired of being good all day only to ruin it with the peanut m&ms every night, I got you.My Quiet the Food Noise Podcast series is the perfect place to start. Comment or DM me ‘food noise’ and I’ll send you the link to listen.
The 3pm snack I keep coming back to when I want so The 3pm snack I keep coming back to when I want something sweet or am craving chocolate.It’s fast, satisfying, and actually keeps me full, without leaving me craving something more in 20 minutes.Peanut butter stuffed dates topped with a few chocolate chips (optional).hungry + craving something sweet? This is your answer.I always use @jooliesdates and @teddiepeanutbutter (my two favs, and only brands I buy for this) + whatever chocolate chips I have on hand. (Not sponsored, just love these brands!).
Sending the chips down to the other end of the tab Sending the chips down to the other end of the table may create a barrier for you to eat them.But it doesn’t quiet all of the back and fort you’ve got going on in your head.You’re probably still thinking about them.Wanting them.Wishing you could just be like your husband and eat a few and move on.Mentally calculating how many calories the chips you ate had…and what you should order to ‘be good.’ (But that’s not what you want).There is another option. You can learn to live with chips in your presence. Not have to send them to the other end of the table.And not overeat them….or feel guilty for the ones you do eat.I’ll show you exactly how in my podcast series Quiet the Food Noise.If you can go another meal feeling like a prisoner to the chips or bread basket, comment or DM me ‘Food Noise’ to start listening today.
If you’re not sure what to say in these moments wh If you’re not sure what to say in these moments when your tweens are speaking negatively about their body, focus on two things: connection and helping them feel seen.It’s not the time to convince them that their body is perfect just the way it is (yes, of course it is, but they don’t believe that). They need to feel seen. To not feel alone.And you know why this came so easily to this mom? Because she’s healed her own relationship with her body (with the help of an expert).It starts with you, mama.What would it have been like to have a mom who wasn’t spending all her energy trying to change her body?And imagine what that could do for your child (yes, boys too).
I don’t know about you, but when I go out to eat I I don’t know about you, but when I go out to eat I want to be hungry so I can enjoy the food.It is possible to go out to eat, order what sounds good AND will feel good in your body, stop when you’re full (yes….even leave food on your plate), and leave feeling great about yourself.Comment or DM me ‘FOOD NOISE’ and I’ll send you my 6-part private podcast that will show you exactly what you need to do to be in control  and quite all that mental negotiation you do every time you look at a restaurant menu.No protein shakes, cottage cheese bowls, or chicken breasts before you go.Promise.6 episodes. 6-8 minutes each. Totally free.Comment or DM me ‘FOOD NOISE’ to start listening.
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