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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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What a week ⛰️chasing my kids up mountains 🌻wande

What a week

⛰️chasing my kids up mountains
🌻wandering through gardens and mountainside wildflowers
🚤 swimming and boating in the gorges and lakes
🧑‍🍳 cooking with my fav little sous chef learned to make a mean appetizer plate
🫖 learning to make pottery (it’s so hard!)
🍫 ice cream and s’mores by the campfire
🥪picnics any chance we got
🍷 celebrating 10 years of marriage with a gift we’ve been “aging” since our wedding ❤️
🍅 so many delicious meals shared with family

Just to name a few of my fav moments.

Holding on to summer for as long as possible.

Picture this... Dinner's on the table. You got

Picture this...

Dinner's on the table.

You got home from work and prepared just one meal.

Everyone sits down to eat and there is no "well what if I made you a quesadilla instead," or bargaining over three more bites of chicken.

Your kid looks at their plate, eats what they want, and that's it.

That's what Division of Responsibility actually looks like in practice.

You decide what's served and they decide how much of it they eat.

Now I can't take credit for this strategy.

This is an evidence-based approach that's been around for decades.

And while it sounds almost too simple, it's the piece most of us skip when we're exhausted and just want someone to eat something.

The catch is, every time we cave and make Option C, we're actually making the next meal harder.

So hold your role.

Because that's what leads to everyone eating the same meal, you and your partner are actually sitting down with them, and eventually you get to enjoy your meals as a family.

Maybe for the first time ever.

Is this what you want dinner time to look like for your family?

Comment NOURISHED and I'll send tips and strategies to help your picky eater eat more (without a battle).

#mealsforkids #raisinghealthykids #pickyeaters

Quick, go make this for lunch while the tomatoes a

Quick, go make this for lunch while the tomatoes and cukes are at their peak!

This is delicious as a meal prep lunch if you work in an office since there’s no lettuce….it holds up with dressing overnight! The cucumbers and onion even get a little pickled which is 👌 IMO.

Tips:

🥗Use any protein you have — here I used @fishwife smoked trout in red chimichurri and chickpeas but anything you have works— chicken, turkey, canned tuna, canned salmon, chicken salad, steak, any beans, hard boiled eggs, even cottage cheese.

🌿 for herbs use basil, dill, and/or chives.

🧂 flaky sea salt or @maldonsalt is ideal here

🥑 you can swap avocado for the cheese

🥒 sometimes I also add leftover grilled veggies, like eggplant or zucchini, or corn shaved off the cob

🫙 use flavorful olive oil like @californiaoliveranch and I love rose wine vinegar from @denigris1889usa.

Drop a 🍅 if you’re going to make this!

#lunchinspo #summerrecipes #healthylunchideas

If you've tried intuitive eating before and it did

If you've tried intuitive eating before and it didn't work, it's not because it can't work for you.

It's because most of us were never taught the most important step that comes before "eat what you want."

What I've found with people who try to DYI intuitive eating is that they missed the important steps of the process.

Like figuring out what actually keeps you satisfied, building systems that make feeding yourself easy on your busiest days, and then working your way back to the foods that used to feel like triggers.

Once your body actually trusts that it's going to be fed, it stops shouting at you throughout the day and taking up way too much brain space.

I walk you through exactly how we build that foundation in my free mini podcast series 'Quiet the Food Noise'.

Comment FOOD NOISE for your link to listen and learn how to make intuitive eating work for you.

#intuitiveeating #foodfreedom #foodnoise

Did any of these surprise you? Most of the food

Did any of these surprise you?

Most of the food rules we default to as parents aren't ones we necessarily chose, as much as they're the ones we were given growing up.

But if you want your kids to have a different relationship with food than a lot of us grew up with, the way there is breaking some of those inherited rules and replacing them with ones that build trust instead of control.

To be clear: it isn't a free-for-all at our house.

There's still structure and our kids aren't eating cupcakes for breakfast.

But we're modeling a healthy relationship with food ourselves, instead of enforcing rules around it.

Want to help your kids build healthy relationships with food, too?

Subscribe to my Nourished Kids newsletter for more ideas and guidance.

Comment NOURISHED for the link.

#pickyeaters #feedingkids #mealsforkids #foodrules

My non-negotiables when it comes to taking care of

My non-negotiables when it comes to taking care of my body as a dietitian and busy working mom of 2 active boys ↓ #AD

1. Start my day with a balanced breakfast of protein, fiber- rich carbs, healthy fat, and produce within 60-90 minutes of waking up.

This gives me consistent energy for my morning, eliminates afternoon cravings, and keeps the nighttime pantry raids at bay.

2. Daily movement, which includes strength training 2-3x/week.

Movement has always been important for my mental health, feeling good in my body, and for energy. But now that I’m solidly in my 40’s, I’m thinking a lot about maintaining (and even increasing) muscle mass to protect my bones and to be able to stay active for decades.

3. Daily @nowfoodsofficial creatine to support workout performance and recovery as well as to maintain muscle mass*

I love to add it to a mid-morning smoothie along with frozen fruit, Greek yogurt, spinach, and @nowfoodsofficial chia seeds (for a fiber and omega-3 boost). If I’m not having a smoothie, I’ll mix it in another drink, oatmeal, overnight oats, or yogurt.

4. Daily @nowfoodsofficial vitamin D for bone health*.

Before starting to supplement, my vitamin D labs were consistently low because it’s hard to get enough year-round from the sun when you live in the Boston area.

5. In the evening, @nowfoodsofficial magnesium glycinate since it’s also a nutrient that can be hard to get enough of through food.

These are things that really move the needle in my health and how I feel, and can easily fit into my day.

What are your health and wellness non-negotiables?

Get 20% off your order at nowfoods.com with my code SARAH20, good through 11/30/26.

#NOWPartner #NOWWellness

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