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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
  • snack plate with veggies, olives, hummus, chickpeas, with overlay of title

    15 Easy and Healthy Snack Plate Ideas

    As a mom, dietitian, and business owner, I know the importance of finding fast, easy, and healthy snacks and meals that are filling and satisfying. One of my favorite solutions—especially when I’m low on energy, time, and ideas (or didn’t have a chance to meal plan)—is the humble snack plate.  Snack plates are not just…

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    Salmon Soba Noodle Salad with Bok Choy & Shiitake Mushrooms

    This Salmon Soba Noodle Salad with Bok Choy & Shiitake Mushrooms is a simple, yet flavorful one bowl meal perfect for a busy weeknight. It can be served warm, room temperature, or cold, making it perfect for meal prep and leftovers make a delicious lunch. If you’re a fan of a one bowl meal (who…

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  • vertical shot of buffalo turkey meatballs in bowl with small yogurt sauce bowl

    Slow Cooker Buffalo Turkey Meatballs with Yogurt Blue Cheese Dip

    These buffalo turkey (or chicken) meatballs bring all of your favorite flavors of wings with a healthier twist. Serve as an appetizer with the yogurt blue cheese dip or put them on top of a bowl or salad for an easy, satisfying lunch or dinner! Buffalo Turkey Meatballs: AKA Healthy Wings We love buffalo wing…

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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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    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….

    Read More Veggie Loaded Breakfast Taco CasseroleContinue

  • 20 Healthy Freezer Meals to Save Time & Energy

    20 Healthy Freezer Meals to Save Time & Energy

    Healthy freezer meals are the essence of cook once, eat multiple times. Make ahead during a meal prep day or just double your batch and freeze half so that you have meals ready to eat when time is tight. Whether you’re cooking for your whole family or just for yourself, there’s a lot to love…

    Read More 20 Healthy Freezer Meals to Save Time & EnergyContinue

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    The Only Ginger Peanut Sauce You Need Plus 5 Ways to Use It

    This is the best, easiest, and most versatile ginger peanut sauce. It’s perfect for anything from stir-fries to power bowls and noodle dishes. This is one of those sauces you are going to use over and over again. I promise. We’ve been making some version of this ginger peanut sauce for years. I mostly use…

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  • overhead shot of meatball platter with dips and veggies on white background

    The Easiest Greek Turkey Meatballs Souvlaki Plate

    This Greek Turkey Meatballs Souvlaki (or Gyro) plate brings the flavors of Greece right to your kitchen. Serve the meatballs with some pita, a few dips, and a couple of cut veggies and you have a delicious, easy meal the whole family will love. Healthy Kitchen Hack: Repurposing Leftovers This recipe is for all of…

    Read More The Easiest Greek Turkey Meatballs Souvlaki PlateContinue

  • overhead shot of greek turkey meatballs with feta cheese in cast iron pan

    Meal Prep Greek Turkey Meatballs

    These Greek Turkey meatballs will quickly become a staple in your weekly meal rotation. They are perfect for a meal prep day or a Sunday afternoon when you have a little extra time to cook. Make a double batch and freeze the leftovers so you have an easy weeknight meal ready to go when time…

    Read More Meal Prep Greek Turkey MeatballsContinue

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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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