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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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  • white bowls filled with farro, chicken, veggies, dips, greens, on white background

    Weeknight Mediterranean Grain Bowl with Chicken

    This Mediterranean grain bowl is a fast, easy, super satisfying meal that can double as lunch or dinner on a busy week. It’s packed with good-for-you ingredients and is so flexible, it will keep the whole family happy. These bowls were inspired by my love for CAVA. Have you ever been to a CAVA? It’s…

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  • quinoa power bowl with shrim, edamame, cucumber, and red pepper on grey background with blue linen

    Shrimp and quinoa power bowl with miso-ginger dressing

    An easy lunch or dinner, this quinoa power bowl is packed with protein and fiber to keep you energized for hours. It’s simple to make, delicious to eat, and makes great leftovers, so you can cook once and eat all week long. We’ve been on a major grain bowl kick over here. I love any…

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  • Wheat Berry Caprese Grain Bowl

    Wheat Berry Caprese Grain Bowl

    This wheat berry caprese grain bowl pairs some of your favorite flavors from the traditional Italian caprese salad with grains, beans, and arugula, creating a satisfying lunch or dinner all in one bowl. The ingredients are super flexible, so you can customize to your preferences. Are you living the grain bowl life? If you haven’t…

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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 your kid pushes their plate away and says “I’ When your kid pushes their plate away and says “I’m not eating that,” the instinct is usually to say things like:“Just try two bites.” “You liked this yesterday.” “If you’re hungry for this, you must not be hungry for dessert.”I get it. I’ve said those things before too.But those responses usually lead to more resistance and bigger power struggles.Not to mention kids who don’t trust their own instincts around food — which can impact their ability to self-regulate down the road.Instead, we want to set up our kids for success, respond without reacting, and remember that sometimes it has nothing to do with the food itself.I recorded a short mini training showing you exactly what to do in that moment instead of using pressure.Comment or DM me ‘cucumbers’ and I’ll send it over.
If your kid is obsessed with sweets and snacks, th If your kid is obsessed with sweets and snacks, there are a few things I always recommend checking in on:1️⃣ How do you talk about those foods?�Are you using neutral language? Or are they “treats,” “special,” “something we need to limit”?2️⃣How do you talk about other foods?�This matters just as much. “Growing food.” “Healthy food.” “You need to eat this first.” �Even well-intentioned language can accidentally make the snacks more exciting.3️⃣Do you react — positively or negatively — when they eat certain foods? �Staying neutral can be hard as a parent. But our reactions drive their behavior (and sometimes not how we want!)With my clients, we also look at how foods are served, when they’re served, and how to move away from bribery or negotiating bites to get them to eat the foods you wish they’d eat more of (aka not the packaged snacks).Most of the time, we don’t need a total overhaul. We just need to adjust a few things so all foods feel normalized — and your kid gets the space to learn to eat a variety of foods without you having to micromanage every bite.If sweets and snacks are a struggle in your home, I can help.I just opened 3 family strategy sessions for March. We’ll look at what’s happening in your house and create a personalized plan so your kids can feel calm — not obsessed — around food.DM me ‘KIDS’ to learn more and see if it’s a good fit to work together.
Intuitive eating isn’t intuitive for most people. Intuitive eating isn’t intuitive for most people.And if you’re expecting it to be — after decades of dieting or even just living in diet culture and collecting rules that live rent free in your head and drive so many of your food decisions without even realizing it — then you’re probably going to feel like intuitive eating can’t work for you or that you’ve failed at it.This is why I wish more women knew these 7 things before trying it on their own.It’s also why I’ve developed a step-by-step proven process called The UNDIET Method to you eat in a way that helps you feel good in your body and mind.This includes:U: Uncovering and unlearning food rules and beliefs that are causing you to overeating, feel guilty, and struggle to trust yourself around food.N: Nurture a connection with your body’s hunger and fullness cues, and learn to enjoy your favorite foods without overdoing it.D: Discover eating patterns that help you feel your best, eliminate cravings, increase energy, and support longterm health.I: Implement systems and habits to help you actually stick to the eating patterns that support your bodyE: Enhance your emotional coping skills to end emotionally eatingT: Transform your body image so you can find peace with your body and build true body confidenceIn my 1-1 VIP coaching program, we’ll walk through these steps together, holding your hand every step of the way so you never feel like you’re failing, and you know exactly what to do when things don’t go as planned.If you’re ready to quiet the food noise, trust yourself to stop when you’re full, and nourish your body to support your health — DM me ‘Ready’ to learn more and see if it’s a good fit for you.2 spots available for March!
What I would have said to the man in the pasta ais What I would have said to the man in the pasta aisle (who was definitely looking for me to validate his fear of carbs and I definitely was not going to):Carbs are energy. Pasta isn’t a reward. Exercise isn’t a punishment for something you ate.And the more you tell yourself you have to earn it? The more power it holds over you.You don’t need to deserve your dinner. You’re allowed to eat pasta — and actually enjoy it. 🍝(Also would have loved to tell him to keep his diet culture thoughts to himself and not say that BS in front of my kid 🙄)
Kids are always paying attention. Not just to what Kids are always paying attention. Not just to what we say about the food, but how we act around it. What we eat, what we don’t eat.The pause to check in with ourselves before taking seconds.The comment about being too full for dessert or the comment about wishing we could have some.How we build our plate.The way we prioritize nourishment (or not).Always skipping dessert or bread…or going crazy for it when it’s available.Our kids questions and behaviors are often just little mirrors, gently showing us how far we’ve come…and maybe where we still have the opportunity to work on our own relationship to food.When parents ask me how to raise kids who eat healthy, don’t obsess over sweets, and trust their bodies, I always explore the parents’ relationship to food, too.You don’t have to get every moment perfectly right (I can promise, you won’t).And it’s never too late to shift the tone in your home no matter how young or old your kids are.Small changes in how we eat and talk about food can help our kids grow up with the things those of us who grew up in the 80’s and 90’s never had: neutrality and self-trust with food.And if you notice there’s still work to do for you, that’s ok!Becoming more aware is the first step. 🤍
The freedom to eat pasta on a random Tuesday witho The freedom to eat pasta on a random Tuesday without guilt isn’t just about the pasta.⏰It’s the time and energy saved because you can heat up leftovers instead of making something you don’t even want from scratch.🧠It’s the mental energy saved from calculating how you’ll “fit it in” later or make up for it at dinner.😋It’s the deep satisfaction of eating something filling and comforting… which, ironically, is what actually helps you stop picking at snacks all afternoon.Because when you’re connected to what your body and mind need, you feel more satisfied.
And when you feel satisfied, you feel more in control around food.
And that’s how body trust starts.But let’s be clear: eating pasta without guilt is NOT the same as “F-it, I don’t care about nutrition.”I know pasta alone won’t keep me full, and I’ll experience that energy high and crash.So I balance it in a way that actually feels good in my body:
🍝 Pasta
🫘 Protein (meatballs, beans, chicken sausage, shrimp, etc.)
🥦 Some veggies (usually mixed right into the sauce).This combo was: pasta, tomato sauce, chicken sausage, chickpeas, sautéed mushrooms, and spinachNow it’s satisfying and balanced. Comforting and nourishing.This is what food freedom really looks like — not just absence of rules, but actually knowing your body well enough to give it what it needs and enjoying your pasta while you’re at it 💁‍♀️✨
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