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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…

    Read More 15 Easy and Healthy Snack Plate IdeasContinue

  • soba noodle salad in a bowl on gray background with serving spoons in bowl

    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…

    Read More Salmon Soba Noodle Salad with Bok Choy & Shiitake MushroomsContinue

  • 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…

    Read More Weeknight Mediterranean Grain Bowl with ChickenContinue

  • 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….

    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

  • spoon over jar of sauce dropping with penaut butter

    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…

    Read More The Only Ginger Peanut Sauce You Need Plus 5 Ways to Use ItContinue

  • 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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Explore more about ditching diets and becoming an intuitive eater
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If you’ve ever thought, “I just need more self-con If you’ve ever thought, “I just need more self-control,” I’d ask yourself: are you doing these 4 things consistently?What do all of these things have in common?✅ Support balanced blood sugar ✅ Give your body the fuel it needsAnd those 2 things? That’s the absolute foundation for eliminating cravings and overeating.No amount of willpower will override these things long-term (even if you can white knuckle your way through cravings and hunger for a few days or weeks).You’re only trying to fight your biology and your biology will always win.
When you’ve spent years skipping breakfast or push When you’ve spent years skipping breakfast or pushing it off for later (to save up calories or delay eating with the idea that you’ll eat less if you do this), or just eating a banana and calling it a ‘meal,’ your body stops producing normal hunger cues.But that doesn’t mean it doesn’t need breakfast.You use most of your energy in the first 2/3 of your day. Your brain is thinking, working, parenting…and if you’re a morning exerciser, that’s even more energy you’ve used up.And when you don’t give it what it needs (aka a solid breakfast), it shows up later as cravings and that snack-ey feeling of I just need something else, I can’t seem to stop even though I ate what should have been enough for dinner.If you struggle with nighttime cravings, it often starts in the morning.And it’s SO common.Want to take a deeper dive on how to fix this?I recorded a short video on the 3 things most women do that accidentally cause afternoon and evening cravings and overeating….and what you need to do (it’s not just force feed yourself breakfast…).Comment or DM me ‘overeating’ and I’ll send it to you.
If 2026 is the year you say goodbye to dieting for If 2026 is the year you say goodbye to dieting for good and start actually taking care of yourself and eating to feel good in your body without restriction or obsession 👇I have 4 spots open to be personally coached by me to finally quiet the food noise, trust yourself, eat without guilt, stop when you’re full, and build healthy eating habits that actually work with your life.When you start this month, you’ll be eating confidently, without second guessing every bite, or swinging between good and bad before summer.Insurance may cover up your 50% of your investment and all coaching is hsa/fsa eligible.DM me ‘ready’ to learn more and see if it’s a good fit to work together.
I recently listened to a podcast where a doctor re I recently listened to a podcast where a doctor recommended doing all 3 of these things to control sugar cravings when a GLP-1 isn’t fixing them 🤦🏻‍♀️ (because no, meds don’t ‘fix’ your cravings either…sometimes they mask them, but eventually they come roaring back).This generic advice has been around for decades…and if it actually worked you wouldn’t be still be fighting cravings.That’s because none of these tips actually address the real reason you crave sugar. And often make them worse because they create more scarcity.If you’re done with temporary fixes that rely on willpower (which isn’t a long-term strategy), and you’re ready to address the real reasons you crave sugar or carbs and can’t control yourself around them, my 5-minute mini training is your next step.Comment ‘cravings’ and I’ll send it to you.
Hunger is a biological sign from your body that it Hunger is a biological sign from your body that it needs energy.That’s literally all.When you feel like you have to go to the bathroom do you ignore it? Tell yourself it’s not time? Question why you need to go again because you just went an hour ago?I didn’t think so.Hunger is the same. It’s communication from your body that it needs food.It’s not something to ignore, hack, or suppress.I know this is difficult to hear, but if you feel like the only way to reach your goal weight is to be hungry, then that’s not a healthy weight for you.And yes that means your body’s healthy weight may not be the same as your goal weight or what you wish you weighed (even harder to hear, I know).But ignoring hunger is not healthy.And the only healthy response to hunger is to eat.#healthynothungry #healthynotskinny #bodyrespect #respectyourbody
Something I wish every woman knew:Those obsessi Something I wish every woman knew:Those obsessive thoughts about the food in your pantryThe negotiation back and forth about what you should or shouldn’t eat…or when you’ll allow yourself the treatThe inability to focus on anything else but food, when your next meal is, how many cookies you’re allowing yourself tonight, or if you have to toss the ice cream in the freezer because you’re afraid you’ll eat it all…All that food noise.It’s not normal.You can quiet it.And the way you do that is by: 1️⃣ nourishing your body instead of fighting it 2️⃣ learning to trust your body instead of controlling it 3️⃣ trading judgement and shame for curiosityIf you’re ready to eat without guilt, quiet the food noise, stop when you’re full….all while taking care of yourself better than you ever have beforeDM me ‘2026’ and we’ll see if it’s a good fit to work together.When you commit by 12/23, you’ll lock in 2025 rates for as long as we work together.Insurance may also cover some of your investment (see below).——————If you live in any of these states and have BCBS, Harvard Pilgrim Healthcare, or MGB Partners Healthcare, insurance may cover up to 50% of your investment.AZ, CA, CT, CO, GA, PA, IN, MA, NY, OR, TX, UT, VA, or VTIf you have another plan and have out of network benefits, you may also be able to get partial coverage.1-1 coaching is also FSA/HSA eligible.
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