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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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    • 1:1 Nutrition Counseling
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    • How to Raise Kids with a Healthy Relationship to Sweets
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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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  • snack plate with veggies, olives, hummus, chickpeas, with overlay of title

    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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The problem with cutting out the foods that you fe The problem with cutting out the foods that you feel out of control around is that it’s not a real-life approach.It works until…You have a stressful day and you end up in the candy aisle on the way home from work.(Or eat your kids fruit snacks b/c that’s all you have in the house)You go to the birthday party and just can’t tear yourself away from the dessert table.You go on vacation and everyone else is easting dessert every night — so you do too.Instead you need to learn how to exist around these foods without them holding so much power.And the way you do that is by
✅Eating enough and the right combo of nutrients for YOUR body so your brain and body aren’t screaming for sugar.✅get out of the good/bad, all-or-nothing mentality with these foods.✅normalize these foods so they’re not so specialI know that is easier said than done, but with a few simple, strategic shifts, you’ll be passing by the Halloween candy bowl this fall without a thought.And that’s exactly what I help my clients do. If you’re ready to quit the dieting roller coaster and stop letting food control you, let’s chat.DM me ‘UNDIET’ to learn more and see if working together is a mutually good fit.
You’re craving chocolate… but you’re trying You’re craving chocolate… but you’re trying to be good.

So you eat fruit and a bunch of other things that diet culture tells you are as satisfying as chocolate.Blueberries are great and all, but I don’t think they’ve ever cured a chocolate craving in the history of all of the chocolate cravings.

You know what actually cures a chocolate craving? Chocolate.🍫And when you try to ‘cure it’ with other foods, you not only end up eating way more food than you would have if you just allowed yourself the chocolate.You also end up eating way more of the chocolate than you would if you actually gave yourself permission to eat and fully enjoy the chocolate.I know it sounds backwards, but research actually shows that just the anticipation of restricting chocolate (and other ‘bad’) foods leads you to eat MORE of the chocolate.And those who try to “be good” actually eat more “bad” foods than those who don’t think about food as good or bad.Just telling yourself “I’ll only have one,” is a ticket to eating 10 (or more).Because this isn’t a willpower problem—it’s a mindset problem.But what’s a girl to do who craves chocolate all the time?I got you.

Inside my Crush Your Cravings Guide, I break down why you crave chocolate so much (spoiler: no, you’re not addicted) and the super effective (but simple!) mindset shift you need to make so you can eat a small piece of chocolate and move on—without the constant mental tug-of-war.Comment or DM me CRAVINGS and I’ll send it to you.
Feel like you’re doing all the right things but Feel like you’re doing all the right things but you still can’t stop eating at night….even when you’re no longer hungry?That’s exactly how Laura felt (and so many other women I work with).She thought she had a willpower and emotional eating problem.Turns out the real problem is she wasn’t eating enough for her body during the day.She didn’t need a new diet, more protein, more willpower, or stress eating techniques like deep breathing (what busy mom has time for this anyway?)She needed a strategy that helped her work with her body instead of constant trying to fight and control it.And that’s exactly what I taught her to do.And within just 4 weeks she sent me a message that she hadn’t eaten after dinner in over a week. And she went out to pizza with her family and actually stopped when she was full even though there were still plenty of slices to grab.6 months later, she’s hasn’t raided the candy jar once after dinner like she did beforeStress eating is gone
Cravings are a thing of the pastAnd she’s consistently eating when she’s hungry and stopping when she’s full. Yes, even when she enjoys the occasional piece of cake or m&ms.No tracking. No food rules. No restriction.If you’re tired of being good all day only to ruin it with the peanut m&ms every night, I got you.DM me ‘UNDIET’ to learn more about working together.
I know it feels like getting the sweets and snacks I know it feels like getting the sweets and snacks out of the house (or cutting them out of your diet) is the ticket to being in control.Because that’s what we’re told.And when they’re around, you eat them all.It makes sense on the surface.The problem is you don’t live in a world where these foods don’t exist. And cutting them out or not buying them doesn’t teach you how to be in control when they do show up.Which is exactly why anytime you break down and buy the Oreos you eat an entire sleeve (or more).Or when you go to the cookout, you can’t pull yourself away from the chip bowl, even though you promised yourself you’d stand on the other side of the room and you wouldn’t eat them (or you’d just have a few).And, truly, do you want to live a life where you never eat cookies (or other trigger foods) again?If you want to be able to eat a cookie and move on, you have to learn how to exist around them without eating them all (or hoping you’ll have enough willpower to pass).You know the person that can pass on dessert because they’re full or the friend who can eat a piece of chocolate and be satisfied?That can be you, too.And it’s exactly what I teach my clients to do inside The UNDIET Method.DM me ‘UNDIET’ and we’ll have a no pressure chat to see if it’s a good fit for you.
Intuitive eating not feeling very intuitive?You’re not alone.Most women miss key parts of the process, which results in just feeling more out of control around food and still drowning in guilt and food obsession.Intuitive eating on is own may also not be enough to build the healthy habits you want.That’s why I created The UNDIET Method, where we combine the principles of intuitive eating with:✅ learning how to support your body so you can eliminate cravings and stop eating when you’re full and actually move on with your day without willpower.✅Mindset work so you stop thinking about foods as good/bad, which drives you to crave bad foods more.✅ Habit science to actually build healthy habits that work for YOUR life.✅ Body image work so that you can actually trust your body and feel confident in itJoin by Friday to save $200 and get 3 months of coaching in my UNDIET Life Community (for free!) so you can keep chips, ice cream, crackers, and any other food in your house without stressing or overeating it.DM me “UNDIET” to chat more to see if it’s a good fit for you.
Victoria had tried to eat intuitively on her own f Victoria had tried to eat intuitively on her own for over 4 years.She thought she was the problem. That it worked for other people but not her.Turns out she just didn’t have the right tools (and trying to DIY it doesn’t work).Once she got inside The UNDIET Method things changed very quickly for her.She went from mindlessly eating Oreo’s while making herself a meal and never being able to stop eating ice cream until every last lick was gone.(And getting annoyed when her husband brought it home because she knew she couldn’t control herself)To being able to eat a small scoop, feel satisfied and move on.To being able to exist around sweets without fear of overeating.To saying no to cupcakes when she wasn’t hungry.But for Victoria it wasn’t even just about the food. It was how she showed up for her family.She’s in a better mood, more connected, and more grounded.Victoria honestly thought she was destined to emotionally eat sweets forever.That’s not her story anymore and it doesn’t have to be yours.DM me ‘UNDIET’ to get started with The UNDIET Method today. We’ll chat your goals and see if it’s a good fit for you.
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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
  • Recipes
  • FAQs
  • In the Media
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