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Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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    • 1:1 Nutrition Counseling
    • The UNDIET Method Program
    • 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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  • Work with Sarah

You’ve heard that giving yourself permission to You’ve heard that giving yourself permission to eat all foods can reduce cravings…
 But when you actually try it? 
You feel more out of control—not less.That’s not because food freedom or intuitive eating doesn’t work. 
It’s because permission isn’t just about eating the thing.
It’s about helping your brain believe that food isn’t off limits anymore.✨ Food can feel easy.
✨ Cravings can lose their power.
✨ And yes—you can keep ice cream in the house without fear.I’m going to show you how in my upcoming free workshop Food Freedom Formula: The proven method to feel in control around all foods without diets, willpower or giving up your favorite foods.Save the date for October 21st at 12p EDT. You don’t want to miss it.Registration opens soon. Be sure to follow me @busy.mom.nutrition so you don’t miss it.And DM me ‘waitlist’ if you want me to send you the link as soon as it opens!
You cleared the house of sweets so you wouldn’t You cleared the house of sweets so you wouldn’t eat them… 
But now it’s 9:17 PM, the kids are finally asleep, and you’re elbow-deep in the pantry eating brown sugar straight from the bag.If you’re thinking, “Wait. Were you in my kitchen last week?”
 It’s because I was you.
 And I’ve worked with hundreds of other women just like you.Whether it’s brown sugar, chocolate chips, or your kid’s fruit snacks—this late-night scavenging isn’t lack of willpower, or some character flaw. 
It’s actually about your relationship to sweets. 
And let’s be honest: getting the sweets out of the house doesn’t actually solve your cravings... 
Or your very real need to unwind and reward yourself after surviving bedtime like it was an Olympic event.What you actually need is to learn how to exist around sweets without feeling like you have to either eat all of them or none of them.🤐Something is coming soon to help you do exactly that. Be sure to follow @busy.mom.nutrition so you don’t miss it.Because the real flex?
Being able to keep the damn cookies in the house and forget they’re even there.
If you feel that inner panic, say yes while silent If you feel that inner panic, say yes while silently spiraling, or automatically say no every time your kid asks for more dessert, that’s a sign your own relationship with food might need some attention.Trusting your kid with food— especially sweets—doesn’t mean saying yes to dessert anytime they ask. 
It means not reacting from fear. 
Because when your brain goes straight to “this is too much,” “they’re gonna get addicted to sugar,” or (gasp) they’re going to gain weight—that’s probably your own food and body stuff talking.There is a balance here. Yes, kids still need boundaries and guidance. With all foods.But micromanaging sweets (while also pushing broccoli as much as you can), isn’t helpful. This teaches their little brains that sweets are really special…and that makes them want it even more than they already do.Basically the opposite of what you’re going for.But here’s the thing, if you don’t trust yourself around food, it makes sense that trusting your kid feels hard too. You worry that they’ll have no off button. 
But saying no to the second cookie isn’t what protects them. 
Your healing is. 💕
If you’re constantly feeling guilty for how much If you’re constantly feeling guilty for how much you eat, ask yourself why.Who taught you that wanting food — real, satisfying, nourishing food — makes you bad or out of control?Diet culture did.
The same one that profits every time you second-guess your hunger, shrink your portions, and feel like a failure when you eat like a living, breathing human.What you’ve been calling “overeating” might actually be:
➡️Your body recovering from under-eating all day.
➡️Finally eating in enough to feel satisfied, not just not hungry. ➡️Actually giving your body what it needsWomen have been taught that anything more than a dainty little salad is too much.But real nourishment isn’t a 200-calorie protein shake and a side of willpower.It’s eating enough for YOUR body (which is probably more than you think).Sometimes it looks like second helpings with zero apologies
Sometimes it’s eating more than your partner. Sometimes it’s ordering the sandwich because you know a salad isn’t enough today.📝Here’s your permission slip: You are allowed to eat. 
Not just enough to survive , but enough to feel fueled, satisfied, and free from thinking about food until your next meal.Maybe you’re not out of control.
Maybe you’re just finally honoring your body. ❤️
Everywhere you turn, you’re being told to eat mo Everywhere you turn, you’re being told to eat more protein and cut the carbs.So you do.And every day you tell yourself, “I got this.” And you’re so good…Until 4pm when you’re tired and hungry (and about to start the third shift — aka parenting at night…which we all know how exhausting that is) and can’t say no to the m&ms or the crackers or the brownies you made over the weekend.Even though you promised yourself you’d be better today.This is exactly what happened to my client — until I taught her how to eat for her unique body instead of following all the generic protein-obsessed advice online.Because protein is important…but not at the expense of carbs and fat.If you’ve been trying to do everything “right” and still feel out of control with food, it’s not your fault. You probably just need a plan that actually works for your body.That’s exactly what I help my clients do.If you’re tired of trying all the “right” things only to still feel out of control, DM ME “UNDIET” and I can share more about what this would look like for you.
If you think about food all the time, you may feel If you think about food all the time, you may feel like that’s just a normal way to live.It’s not.But you also don’t need a medication to quiet it.That constant mental chatter around food—thinking about what you should eat, shouldn’t eat, whether you’re really hungry, or why you can’t stop snacking—isn’t a character flaw.It’s a totally normal response to years of dieting, restricting, tracking, and trying to tightly control your body.If you battle food noise daily, I want you to know: there is a way to quiet it all.And while I’m not anti these GLP-1s (I work with clients who use them for a variety of reasons), I don’t believe they’re the solution to food noise.I get that an injection may feel easier.But the truth is—if you need an injection to quiet your food thoughts, then you’ll need to stay on it for the rest of your life to keep them quiet (and we don’t even know if it helps long-term). 
That’s a lifelong investment in something that doesn’t actually fix the root of the problem.Healing your relationship to food? 
That’s a whole lot less expensive—and a whole lot more sustainable.
 And yes, it actually works.For the long haul.Ready for life on the other side of food obsession? Let’s chat. DM me ‘food noise’ to learn more about how I can support you and if it’s a good fit to work together.
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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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