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Take the Quiz: Discover Your Eating Personality to Unlock Food Freedom
Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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Take the Quiz: Discover Your Eating Personality to Unlock Food Freedom

Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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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…

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overhead shot of bean salad with lemons and juicer on white towel

Easy Bean Salad with Castelvetrano Olives and Herbs

This easy bean salad is one of those salads you can keep in the fridge for days and use it in multiple ways. Packed with flavor from the olives and and herbs, complemented by a bright lemony dressing, it will liven up any plate this summer.

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wood bowl filled with the noodle salad and dressing being poured from white jar into salad

Summer Kelp Noodle Salad with Ginger Peanut Dressing

This kelp noodle salad with ginger peanut dressing is the perfect cold noodle dish for a hot summer night. Enjoy as a side or top with grilled salmon or tofu for a one bowl meal. Today I bring to you a special post from my fabulous summer intern Sophia. Sophia is a future dietitian with…

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cucumber and heirloom tomato salad in brown ceramic bowl on white background

Summer Cucumber and Heirloom Tomato Salad

This cucumber and heirloom tomato salad represents the best of late summer. It’s simple. It’s delicious. And it’s incredibly fresh. What more could you ask for on a hot summer’s day? Ever since my first garden tomato turned red a few weeks ago, we’ve been eating this salad on repeat. And by that I mean…

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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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I know you feel like you have to save up calories I know you feel like you have to save up calories for the treats you want to be able to eat. Because counting points, calories, & macros has taught you that’s what you have to do to fit in pizza, ice cream, or candy. It makes sense from a math equation (calories in vs. calories out, right?)But….reality check!! The math isn’t mathing if you’re eating twice as much as you saved up for because you can’t stop when you’re full 😬Your brain and your body don’t care that you want to save up for later.They want to be fed. So, they pump out hormones that drive you to eat. And when you show up to the event, eating feels urgent.You have no ability to make rational choices about what or how much you’ll eat. You eat quickly. And inevitably overcompensate for what you didn’t eat earlier. It’s not lack of willpower.It’s your body doing exactly what it’s designed to you: get the energy it needs to function. Then there’s what’s going on in your mind. The minute you decided to save up calories, you told yourself you can’t be trusted around these foods. You’ve subconsciously decided you will overeat. Your thoughts determine your actions. Between the physiology (brain & body) and psychology (mind) saving up calories creates a perfect storm for overeating. But... this is an easy fix with the right tools + strategies!!My clients are breaking free from a cycle of saving up calories only to overeat later on, and are FINALLY feeling at peace (and dare I say excited!) when they get invited to last minute dinner plans. They’re eating way less at those special meals (while enjoying them) than they ever did before.As we head into the holiday season, feeling out of control around food may feel heightened…but you’re in luck. Next week I have a LIVE workshop that is going to be a complete game-changer this holiday season.  Let’s just say you will finally get my proven 3-step framework to enjoy sweets & treats and leave guilt, shame, and overeating behind!!Oh and did I mention it’s FREE?!You won’t want to miss this.Registration opens TOMORROW 10/16!Comment or DM me “🎃” if you want me to send you the link to register when doors open!
Imaging you’re at a pool and having a contest of Imaging you’re at a pool and having a contest of who can stay under the water longest (this is relevant, I promise).You take a deep breath, dip underwater and hold your breath as long as you possibly can.The first few seconds feel easy.Then it starts to feel a little harder, but you fight through.A minute passes and you’re really struggling.You finally pop your head up and take a HUGE gasp of air, and you’re breathing heavily and quickly.This is an automatic response. Your body is protecting you.That’s exactly what’s happening when you starve yourself all day and then get around highly palatable food.You eat whatever is in sight, and quickly.Saving calories for the pizza, cookies, cake, or halloween candy, or holiday feast is a fast lane ticket to overeating because you’ve entered a state of primal hunger.And your body doesn’t like that.And it’s the worst thing you can do if you want to actually be in control of how much you eat.I know you think that you have to save the calories or points to be able to earn the pizza.That’s exactly what WW, calorie counting, macro counting and every other diet program teaches you.But it’s why you’re still stuck feeling out of control around all ‘tempting’ foods.If you starve yourself all day in order to earn a slice or two of pizza but end up eating 4 slices of pizza, a block of cheese with crackers, half a bag of chips, AND a slice of cake…is “saving up” really working???If you want to be one of those people who shows up to the party, enjoys a slice or two or pizza, and leaves without feeling stuffed, guilty, or like you have to make up for it, you have to stop focusing on calories or points and instead do 3 key things1. Fuel your body to avoid primal hunger 2. Take the power away from these foods with key mindset shifts 3 Learn how to be around these foods without strict rules.That’s exactly what I’m going to teach you in my upcoming free workshop.Just in time for holiday parties so you can enjoy sweets and treats without guilt or overeating this year (and beyond).Registration opens next week 🎉
I know it sounds counter-intuitive. But that mi I know it sounds counter-intuitive. But that mindset of “I can only have one” is a restrictive mindset. And what do we know about the restrictive mindset?It always backfires.Maybe your body needed 2 cookies to feel totally satisfied, but instead you ate 10 because you told yourself you could only have 1. Here’s why 👇 you’ve put all of your focus and energy on only trying to eat one, so you  1. don’t even enjoy the cookie! And enjoyment and satisfaction is a key factor in helping you stop eating. 2. Then you miss out on fullness cues because you’re so focused on how bad you’re being for not being able to stop And you give those cookies all the power. By telling yourself you can only have one you have told yourself you cannot be trusted around these foods and you’re living out a self-fulfilling prophecy. Think about someone in your life who can keep sweets in the house without even eating them. Who can grab one or two cookies and move on. Who can eat cake and leave the last few bites. Those people don’t have more willpower than you. They’ve learned how to trust themselves around these foods (or maybe they got lucky and never lost that trust) by giving themselves permission to eat foods they enjoy. I know that if you’ve always overeaten sweets, this sounds completely impossible for you. And yet I also know that telling yourself you can only have one isn’t working either. I have a brand new workshop coming very soon where I’m going to show you how to regain that trust with yourself so you can enjoy sweets and treats this holiday season without guilt or overeating. Pssst it’s going to be free to join 🎉Get ready! Deets dropping very soon.
Here’s why 👇When you ignore hunger, your bo Here’s why 👇When you ignore hunger, your body starts to go into panic mode. 🚨And it tries to play catch up all day.So it increases your sugar cravings. Pumps out even more hunger hormones.And you never really feel satisfied.So at the end of the day when you can finally relax (and you’ve used up all your willpower), you reach for the ice cream. Or cookies. Or candy. Or popcorn (if sweets aren’t your thing).And let’s be honest - those nighttime sweets probably have way more calories than you would have eaten if you just ate more at lunch.  😉Who says your lunch had enough calories? Your calorie tracking app? Your macros coach? A generic meal plan you bought?They don’t know anything about your unique body.Or is it just an arbitrary number you’ve decided in your head?Even if that lunch (or same number of calories) filled you up yesterday, the fact that it didn’t fill you up today means that it was not enough. Period.Maybe you needed more calories overall. Or maybe today you needed more protein or carbs (both of which will add more calories).You’re human, not a robot and you don’t need the same number of calories every single day (reason number 86501 I don’t recommend counting calories).Your calorie needs at any given meal can vary based on: ✅what you ate yesterday or at your last meal ✅how long it’s been since you last ate ✅last night’s sleep ✅exercise today, yesterday, and even up to 48 hours ago ✅where you are in your menstrual cycle ✅stress levelsAnd when you don’t give your body what it needs, it will fight back by increasing your drive to eat sweets and carbs.When you let go of arbitrary calorie goals and shift your focus to fueling your body, you easily cut cravings and eliminate that night time snacking.✨If you want to end the battle with sweets and treats before the upcoming holidays, stay ready.I have a brand new workshop coming soon where you’ll learn exactly how to let go of those unhelpful calorie worries and set yourself up to be in complete control around all holiday foods when they hit your table. ✨
I see you trying so hard to eat better because you I see you trying so hard to eat better because you desperately want to feel in control so you can finally lose the weight and keep it off.So you vow to yourself that you won’t eat the chips and cookies, you’ll cut out the processed foods, stop eating the bread.And you are able to avoid those foods while you’re busy with your kids or at work.But then the kids finally go to bed and before you know it you’re in the pantry eating all the things you promised yourself you wouldn’t.You’ve failed again.So you try to fix it with another diet (or just another empty promise to yourself that you’ll finally get your act together tomorrow…next week…next month).Rinse and repeat.This isn’t working, and you know it. (I say that with so much love and compassion 💕)But I’m going to guess you’re terrified to stop doing these things out of fear that you’ll end up even more out of control and gaining more weight.Maybe you have even tried to allow yourself to eat the cake and cookies because you heard that will make you stop craving them.❌That doesn’t work ether. ❌Because nothing has changed with how you think about those foods or how you’re eating the rest of the day.So that’s a guaranteed ticket to overeating them and feeling even worse.Instead, you need to shift how you think about food AND how you fuel your body throughout the whole day.When you do these two things together, you get back in the drivers seat of your food decisions.You have to be willing to do things totally differently though.If you’re ready for a radically different approach that will eliminate sugar and carb cravings and give you complete control over all of your food choices without diets, relying on willpower or giving up your favorite foods, my birthday bundle is for you!When you start today, you’ll be passing on Halloween candy by the time it hits your home or office and enjoying a holiday cookie or two with your kids without it leading to a month long b1nge.Bundles are limited and the first 3 people to join get a bonus 30-minute coaching call with me.Comment or DM me ‘birthday’ to join today.
Kids learn from a very young that thin=good and fa Kids learn from a very young that thin=good and fat = bad. You, as their parent, have the power to change this for them and for all the kids they interact with.For them to grow up knowing that their body or other people’s bodies do not define their value or worth in this world.That the size of someone’s body is not a reflection of how hard they work or even how they eat or exercise.That body diversity is normal and something we should accept as status quo, not fear or need to change. And remember, mama, if your inner child needs to hear this message too, it’s for you as well. 💕
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  • Quiz: Discover Your Eating Personality to Unlock Food Freedom
  • About
  • Work with Sarah
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    • The UNDIET Method Program
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  • Blog
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