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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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Recipes to Make Healthy Eating Easy

Browse our favorite feel-good recipes that are packed with nutrition and super satisfying flavors

Main Dishes

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15 Easy and Healthy Snack Plate Ideas

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

Salmon Soba Noodle Salad with Bok Choy & Shiitake Mushrooms

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

Slow Cooker Buffalo Turkey Meatballs with Yogurt Blue Cheese Dip

Breakfast

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stack of pancakes on gray plate with blueberries, strawberries in background

Fluffy High Protein Pancakes without Protein Powder

maple pecan granola in glass jars, one tipped over with granola spilling out

The Best Maple Pecan Granola (low sugar recipe)

slice of casserole topped with avocado slices and dish in background

Veggie Loaded Breakfast Taco Casserole

Desserts

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dark chocolate chia pudding with raspberries and cream in stemless wine glasses on gray background

Healthy Dark Chocolate Chia Pudding with Meyer Lemon Yogurt

stack of breakfast cookies

Giant Oatmeal, Banana, Peanut Butter Breakfast Cookies

Blueberry Peach Crumble Bars

Blueberry Peach Crumble Bars

Drinks

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2 cherry vanilla smoothies on marble background

High Protein Cherry Vanilla Smoothie

lemonade smoothie in a glass with strawberries, basil, and lemon on a marble slab

Refreshing Strawberry Basil Lemonade Smoothie

2 blueberry peach smoothies on round trivet with hemp seeds in spoon, and zuchhini and peach slices

Wild Blueberry, Peach, and Zucchini Smoothie

Sides

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

Easy Bean Salad with Castelvetrano Olives and Herbs

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

Easy Restaurant-Style Grilled Shishito Peppers

Roasted Cauliflower Steaks with Citrus-Herb Dressing

Roasted Cauliflower Steaks with Citrus-Herb Dressing

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Food noise is mentally exhausting.
And it can ta Food noise is mentally exhausting.
And it can take over your life.
You want to be present with your kids, focused at work, relaxed on a walk, or just watch a show without mentally calculating what you ate today and what you’re “allowed” to eat later.
But instead, your brain won’t stop spinning:
😵‍💫 What should I eat next?
😵‍💫Was that too much?
😵‍💫Why am I still hungry?
😵‍💫I shouldn’t have eaten that.
😵‍💫Do I have enough calories left?If you feel like you’re constantly thinking about food—you’re not broken or addicted to food. You’re dealing with food noise.🎉And here’s the good news🎉
When you eat enough to fuel your body, let go of the food rules, and allow yourself satisfying foods, the noise starts to fade.
And when that happens?You free up so much mental space that you can use for other things!✨ One of my clients told me that on her walks to work, she used to spend the whole time planning out what she was going to eat that day. Now she thinks about her garden—and it’s actually relaxing.
✨ Another finally started playing piano—something she dreamed about for years but never had the brain space for.
✨ A mom of 2 shared that she actually enjoyed a full day of solo parenting—fully present and silly with her kids—because the food chatter was gone.Quieting the food noise doesn’t just help you eat better.
It gives you your brain back.
Your energy.
Your life.
You weren’t born thinking about food all day.
That’s diet culture’s voice.

And it doesn’t have to be yours anymore. ❤️
She had tried everything. And she was exhausted by She had tried everything. And she was exhausted by it all.The cravings
The feeling out of control
The overeating
The low energy
The guilt
The constant food thoughtsAnd the continued weight gain.She told me this was her last ditch effort until she tried GLP-1s.And she dove into The UNDIET Method.She started fueling her body with what it needed (instead of focusing on calories)
We retrained her brain to stop fearing foods
She learned how to listen to her body and realized that it didn’t want chocolate and pizza all day every day
She realized what it learned to feel good.She stopped fighting her body and started partnering with itAnd now:
The secret eating is a think of the past
She can pass on cake sometimes, and when she does eat it, she actually stops when she’s full
And for the first time in her life she doesn’t crave sweets (even on her period).And even better?
She’s eating more vegetables (and enjoying them) than she ever did before — she even craves them
She goes out to dinner and connects with her husband instead of tallying up the points she’s eating
She doesn’t panic and turn down a girls night because she knows she can trust herself to eat something that helps her feel good.Because she finally had the right tools and strategies to help her brain and body chill out around food.If you feel like you’re trying everything, but you still crave sweets and carbs, can’t stop when you’re full, and constantly feel guilty or second guess what you’re eating….There’s noting wrong with you. You just need a new approach.Comment ‘training’ to join my free 60-minute workshop where I share the exact roadmap she used.
When you fuel your body consistently and heal your When you fuel your body consistently and heal your relationship to food, those foods that you gravitate toward after a bad day….you no longer need them.Because they don’t mean so much.They aren’t a reward for getting through a tough day.They aren’t something you have to earn.And your brain isn’t screaming for carbs or sweets, so when you’re emotionally spent, you don’t have to white knuckle your way through the craving (or just say f-it, I’ll be better tomorrow) because you feel no need to eat.Really.I know that might seem impossible to even fathom because you’ve always just reached for food when you’re sad, tired, stressed, lonely, etc.But one of the things I’ve learned while helping hundreds of women end emotional eating, it’s that emotional eating is just a symptom. It’s not the problem.And that’s why those coping tools and talking through your emotions do absolutely nothing if your body is underfed and your brain is stuck in restrictive mode.(That’s also why every diet you tried has been a temporary bandaid for your emotional eating).It’s like taking Advil for a headache that is caused by dehydration. As soon as the meds wear off, the headache will return until you drink enough water.—————
PS: Therapy is invaluable for so many reasons. I refer to therapists regularly. I collaborate with them. Many of my clients work in the mental health field. My clients that go to therapy often have quicker progress because they are so self-aware. Don’t take this as a knock on therapy. It’s just not going to fix emotional eating when it’s not about the emotions.
Yes, protein is important. I always add protein to Yes, protein is important. I always add protein too, but I’m going to guess you knew that.I also add a serving of carbs and fat😱. And nope, I’m not just referring to dressing.For today’s salad, it was leftover (white) sweet potato and avocado.Because both of these things increase satisfaction and fullness…2 key factors in eliminating cravings.Plus they add some calories (yes, that’s a good thing because no that 300 calorie salad is not enough for a grown woman at lunch.)And they tell my brain that I’ve had enough to eat while balancing my blood sugar so I have constant energy all afternoon and don’t find myself rummaging for snacks in an hour or two.While obsessively trying to fight off that craving and wondering what’s wrong with me.That sad salad of lettuce with grilled chicken and the dressing on the side….The fear of carbs, fat, and calories…These things are driving your afternoon and evening cravings and making you feel like you have zero willpower at night.They contribute to your emotional eating.And leave you standing in the pantry with a spoon in the jar of Nutella.If you’re skipping carbs and fat at lunch only and find yourself fighting off cravings and eventually raiding the pantry at 8pm…You don’t need more discipline. You need more fuel.(Said with so much love and compassion because I know that goes against everything you’ve ever been told about how to be in control 😘)
If you could never eat just one cookie, feel satis If you could never eat just one cookie, feel satisfied and move on, keep reading 👀She couldn’t either. Just a few months ago, one Oreo would turn into an entire sleeve.A post kid-bedtime bowl of cereal turned into 3.It was never just one scoop of ice cream.Until we got to the root of her eating challenges.She thought she was an emotional eater, but it turns out emotional eating was just a symptom of:- Waiting too long to eat breakfast
- Being disconnected from her hunger, fullness, and satisfaction cues
- Being disconnected from how food feels in her body and how decisions throughout the day compound on each other
- Moving quickly through life (as a working mom of 2 young kids) and not consistently fuel herselfAnd in just a few short months, that sleeve of Oreos is now one or two. 3 bowls of cereal is now rarely even 1.She has far fewer cravings, and when they do pop up, she knows exactly why (because she understands her body) and can move through them more easily without it turning into multiple bowls of ice cream.That’s the power of shifting your mindset from constantly fighting with your body and fighting against every craving to partnering with your body and giving it what it needs without restriction (because restriction gives all the power to the food).
This actually isn’t an ‘imagine this.’ It’ This actually isn’t an ‘imagine this.’ It’s a true story.The story of a client who never thought she’d be the person to say no to chocolate unless she was was on a diet.Of a client who really thought she was unchangeable and challenged most recommendations I made because she really didn’t think it would work (because it’s so different from anything she’d ever done).Of a client sho realized enough is enough and she doesn’t want to be controlled by diet culture anymore, but couldn’t figure out how to let go of it.So she got help.Of a client who doesn’t want to pass on these behaviors and beliefs to her children like her mom did to her.She’s traded a life of self-control for self-care.And has decided to fully live her life, not waste it trying to make herself smaller, because that only made her life small.It’s never too late.
You’re not too far gone.
You don’t have to be the ‘one with the sweet tooth’ and food doesn’t need to control you (in fact, it shouldn’t).You just need a radically different approach and the right kind of support.If you’re ready for that, DM me to get started.
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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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  • FAQs
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