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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
  • 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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    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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  • 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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    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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  • 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…

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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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  • Roasted Cauliflower Steaks with Citrus-Herb Dressing

    Roasted Cauliflower Steaks with Citrus-Herb Dressing

    A nod to the merging of winter and spring, this roasted cauliflower is a hearty yet bright side dish that pairs perfectly with a piece of grilled fish or roasted chicken.       I’m not much of a meal planner. On my best weeks, I pick out a recipe or two over the weekend…

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  • Easy 5-ingredient Cranberry Applesauce

    Easy 5-ingredient Cranberry Applesauce

    This cranberry applesauce is a great addition to any holiday table. It’s delicious on latkes and a great side for other holiday celebrations. It’s low in sugar and full of antioxidants and vitamin C, making any leftovers a great addition to your yogurt or oatmeal as well. Yum I know we’re well past apple picking…

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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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