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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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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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grilled shishito peppers on white serving tray with bowl of sea salt and grey napkin

Easy Restaurant-Style Grilled Shishito Peppers

Make this trendy and oh-so-easy restaurant appetizer at home. Eating grilled shishito peppers is a bit like playing Russian roulette; they are mostly mild and slightly sweet, but every once in a while you bite into a fiery hot one! If you haven’t had shishito peppers before, they are a small, wrinkly bright green Japanese…

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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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Shaved Kale and Brussels Sprout Salad with Lemon-Tahini Dressing

Shaved Kale and Brussels Sprout Salad with Lemon-Tahini Dressing

In need of some greens for your holiday table? This is your answer. It’s simple, fresh, and can be made a day or two ahead of time, making it the perfect complement to an indulgent, celebratory meal. Yum In planning our Thanksgiving menu, there was some talk about Brussels sprouts. It started with a fruitless…

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Fall Herb Roasted Delicata Squash

Fall Herb Roasted Delicata Squash

A quick and easy side dish that fills your house with the aromas of fall. The array of herbs bring a savory and rustic flavor to an otherwise sweet vegetable. Serve with roast chicken or baked salmon for a satisfying fall meal. Yum Delicata squash has become my favorite winter squash for a few reasons….

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Roasted Chioggia Beet and Gorgonzola Salad

Roasted Chioggia Beet and Gorgonzola Salad

This simple fall salad features chioggia beets, a beautiful candy stripe beet, that is both sweet and earthy. The beets are paired with spicy arugula and creamy goronzola for a well balanced salad that is anything but ordinary. As the weather cools and the colors outside shift from bright green to beautiful oranges and reds,…

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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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You tell yourself you just love food too much. 
 You tell yourself you just love food too much.

That you have no willpower.

That you’re an emotional eater who will never be able to stop.But what if none of that is actually true?What if the real reason you feel out of control around food is because you’re stuck in a system that teaches you to fear it?

To label it as good or bad.

To ignore your body and let points, calories, or rules decide how much you’re “allowed” to eat.

To be “on” or “off” a plan—never in between.No wonder you feel like you can’t stop.

You’ve never learned how to listen to your body—only how to fight it.But there’s another way.

One that doesn’t involve restriction, willpower, or guilt.

One where you support your body and mind and stop fighting it.I’ll show you how inside my free workshop on July 22nd.

Comment or DM me ‘workshop’ and I’ll send you the link.Can’t make it live? Sign up so you can get the replay.
If you want to trust your body…but the idea of n If you want to trust your body…but the idea of not thinking about calories, points, or macros feels terrifying, I get it.Because the only way you’ve ever felt in control is by micromanaging your intake— saving up for weekends, eating as little as possible, cutting out ‘bad’ foods…

Yet, you still end up overeating eventually .So you tell yourself the answer is more discipline.

More rules. Less food.But here’s the truth:
The more you try to control food, the more out of control you feel.What actually works?
👉 Learning to partner with your body
👉 Giving it what it needs before the cravings take over
👉 Learning to let food be just food—not good or bad.When you can master this, food loses all its power and you CAN stop when you’re full, enjoy pasta without guilt, and even be able to pass the candy bowl without a mental tug-of-war…because you actually just don’t even want it.

In my free live workshop on July 22nd, I’m going to walk you through the exact steps to take to do this.Comment or DM me “workshop” and I’ll send you the link to register.And if you can’t make it live, there will be a replay so sign up so you can watch it.
Tired of feeling like you’re either ‘good’ o Tired of feeling like you’re either ‘good’ or ‘bad’….and constantly needing to get back on track?👉Comment ‘workshop’ to save your seat for my upcoming FREE Live workshop to end the constant food battle (and guilt that follows)👈It’s time to stop relying on diets and willpower…or needing to track every bite of food in order to be in control.Because all of those things that give you a temporary sense of control? They actually fuel cravings and overeating (there’s nothing wrong with you, promise😘).Instead, you need to learn to work WITH your body (be it’s partner — fuel it, listen to it and eventually trust it) so you can stop second guessing every bite of food and start feeling good about what you eat.So you can take back your brain space, and ultimately live your life.And on July 22nd, I’m going to show you exactly how to do this.To know what, when, and how much to eat without tracking, dieting, or relying on self-control.If you’re tired of the constant battle with food, want to be able to eat when you’re hungry and stop when you’re full, and be able to enjoy your favorite treats without guilt or overeating…then you need to join this workshop.The best part? It’s totally free.And don’t worry, if you can’t make it live, there will be a replay (so be sure to sign up).Comment or DM me the word ‘workshop’ and I’ll send you the link.It will be the best 60 minutes you spend all month on yourself. I can guarantee that.
Wait… an intuitive eating dietitian who has her Wait… an intuitive eating dietitian who has her clients track their food?! 😱
Yup. And no—it’s not calorie counting, macros, or points. Or even perfectly balancing your plate.
⁣
Inside my signature program The UNDIET Method, food tracking is used as a tool for awareness, not a rule book.
Because the real goal of intuitive eating isn’t just to “eat whatever you want”… it’s to learn how to eat in a way that feels good and you enjoy—mentally, emotionally, and physically.⁣Without guilt, rules, or second-guessing.
⁣
When done right, tracking can help you:
✔ Spot patterns driving your cravings and overeating
✔ Reconnect with hunger, fullness, and satisfaction cues
✔ Stop outsourcing your food choices to apps or rules
⁣
This is how you build trust with your body again. Not by guessing, not by restricting—but by gathering data and staying curious.⁣
⁣
Curious what this actually looks like in action?I’ll be sharing details next week about a free live workshop where I’m diving deeper into this—keep your eyes peeled 👀
⁣
➡️ In the meantime, follow for more tips on how to feel in control around food—without counting a single calorie.
If you feel like one bite of ice cream will open t If you feel like one bite of ice cream will open the floodgates...

You’re not broken. You’re not addicted to sugar. You’re not lacking willpower or self control.You’re likely deprived—either biologically (not eating enough) or psychologically (eating with guilt, rules, or restriction).And both of those things? They mess with your hunger and fullness cues and drive you to overeat.The solution isn’t more control—it’s more understanding and connection.

It’s not about avoiding the ice cream.

It’s about healing your relationship with the ice cream.🍦 You can eat it without spiraling.
🍦You can trust yourself around food again.If this is you, I’ve got something coming that’s going to change the game for you.Stay tuned. 👀In the meantime, drop a 🍦 if you feel this.
Let me tell you a little secret…That coffee an Let me tell you a little secret…That coffee and protein shake you call breakfast? That’s exactly why you crave sweets at 3pm and can’t stop snacking once the kids go to bed.My client didn’t believe me.She was skeptical to add more carbs, more fat, more FOOD to her morning.But she hired me for a reason and she said, Ok let’s give it a try.And then she followed my guidance and freaked out.But then I showed her how eating more and balancing her breakfast actually eliminated cravings and nighttime bingeing, she realized I was on to something.And she continued to repeat what I taught her.
It took a BIG mindset shift and unlearning everything diet culture has taught her over the last 20 years.Add in a couple of minor tweaks to lunch and snacks, and she hasn’t experienced one of those “I have to have chocolate now” cravings in months.Even when she’s on her period (which always exacerbated cravings in the past).She hasn’t binged in months either.She’s learning to trust her hunger and fullness cues, no longer counts calories or tracks her meals (I never want my clients tracking forever…that’s not sustainable…it’s just to collect information), and she thinks about food a whole lot less than she did before we started working together.She didn’t magically find more willpower.She started working with her body instead of fighting against it.That’s the power of having the right strategies, tools, and, most importantly, mindset.
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  • Quiz: Discover Your Eating Personality to Unlock Food Freedom
  • About
  • Work with Sarah
    • 1:1 Coaching
    • The UNDIET Method Program
    • Kids Desserts Workshop
  • Blog
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