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Sarah Gold Nutrition

Nourishing your body and mind one bite at a time.

About
Work with Sarah
Blog
Recipes
Shop
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Mains

Salmon Soba Noodle Salad with Bok Choy & Shiitake Mushrooms

Salmon Soba Noodle Salad with Bok Choy & Shiitake Mushrooms

Slow Cooker Buffalo Turkey Meatballs with Yogurt Blue Cheese Dip

Slow Cooker Buffalo Turkey Meatballs with Yogurt Blue Cheese Dip

Weeknight Mediterranean Grain Bowl with Chicken

Weeknight Mediterranean Grain Bowl with Chicken

Veggie Loaded Breakfast Taco Casserole

Veggie Loaded Breakfast Taco Casserole

20 Healthy Freezer Meals to Save Time & Energy

20 Healthy Freezer Meals to Save Time & Energy

The Only Ginger Peanut Sauce You Need Plus 5 Ways to Use It

The Only Ginger Peanut Sauce You Need Plus 5 Ways to Use It

Breakfast

Veggie Loaded Breakfast Taco Casserole

Veggie Loaded Breakfast Taco Casserole

Wild Blueberry, Peach, and Zucchini Smoothie

Wild Blueberry, Peach, and Zucchini Smoothie

Strawberry Cheesecake Overnight Oats

Strawberry Cheesecake Overnight Oats

20 Healthy Brunch Recipes for Mother’s Day

20 Healthy Brunch Recipes for Mother’s Day

Vegan Banana Bread and Chickpea Smoothie

Vegan Banana Bread and Chickpea Smoothie

Easy Make-Ahead High Protein Baked Oatmeal

Easy Make-Ahead High Protein Baked Oatmeal

More breakfasts

Sides

Heirloom Tomato, Corn, and Grilled Peach Salad

Heirloom Tomato, Corn, and Grilled Peach Salad

Easy Bean Salad with Castelvetrano Olives and Herbs

Easy Bean Salad with Castelvetrano Olives and Herbs

Easy Restaurant-Style Grilled Shishito Peppers

Easy Restaurant-Style Grilled Shishito Peppers

Roasted Cauliflower Steaks with Citrus-Herb Dressing

Roasted Cauliflower Steaks with Citrus-Herb Dressing

Easy 5-ingredient Cranberry Applesauce

Easy 5-ingredient Cranberry Applesauce

Shaved Kale and Brussels Sprout Salad with Lemon-Tahini Dressing

Shaved Kale and Brussels Sprout Salad with Lemon-Tahini Dressing

Snacks

High Protein Cherry Vanilla Smoothie

High Protein Cherry Vanilla Smoothie

Refreshing Strawberry Basil Lemonade Smoothie

Refreshing Strawberry Basil Lemonade Smoothie

Wild Blueberry, Peach, and Zucchini Smoothie

Wild Blueberry, Peach, and Zucchini Smoothie

Creamy White Bean Hummus with Toasted Walnuts (Vegan)

Creamy White Bean Hummus with Toasted Walnuts (Vegan)

Chocolate Peanut Butter Cup Energy Balls

Chocolate Peanut Butter Cup Energy Balls

Addicting (Healthy) Maple Pecan Granola

Addicting (Healthy) Maple Pecan Granola

Dessert

Healthy Dark Chocolate Chia Pudding with Meyer Lemon Yogurt

Healthy Dark Chocolate Chia Pudding with Meyer Lemon Yogurt

Accidental Double Chocolate Chip Cookies

Accidental Double Chocolate Chip Cookies

Giant Oatmeal, Banana, Peanut Butter Breakfast Cookies

Giant Oatmeal, Banana, Peanut Butter Breakfast Cookies

Blueberry Peach Crumble Bars

Blueberry Peach Crumble Bars

The Easiest Grilled Peaches with Honey Ricotta

The Easiest Grilled Peaches with Honey Ricotta

Vegan Dark Chocolate Mint Mousse

Vegan Dark Chocolate Mint Mousse

Soup

Carrot-Ginger Immune-Boosting Soup (Instant Pot)

Carrot-Ginger Immune-Boosting Soup (Instant Pot)

Ginger, Bourbon Honeynut Squash Soup (Vegan, Gluten-Free)

Ginger, Bourbon Honeynut Squash Soup (Vegan, Gluten-Free)

Instant Pot Miso Ginger Udon Noodle Soup

Instant Pot Miso Ginger Udon Noodle Soup

Drinks

High Protein Cherry Vanilla Smoothie

High Protein Cherry Vanilla Smoothie

Refreshing Strawberry Basil Lemonade Smoothie

Refreshing Strawberry Basil Lemonade Smoothie

Wild Blueberry, Peach, and Zucchini Smoothie

Wild Blueberry, Peach, and Zucchini Smoothie

Hi! I'm Sarah, a Boston-based Registered Dietitian Nutritionist (RDN) and real food enthusiast. I believe a good run can solve most problems, at least temporarily, and a glass of red wine while cooking is the recipe for a great night. Follow along for simple, seasonal, plant-forward recipes, tips on how to eat more intuitively and develop a positive relationship with food, and commentary on what's actually nutrition science and what's just noise in the media.

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35 week pregnant (with number 2) is…Feeling li

35 week pregnant (with number 2) is…Feeling like time can’t go fast enough while also feeling like I need more time to prepareLots of being kicked in the bladder, hips, ribs, & every inch of my belly (which is oddly comforting albeit uncomfortable)Going to the bathroom “just one more time” (5x) before leaving the house & always thinking about where the closest bathroom will be.Dropping things and actually considering whether it’s worth picking them up.Feeling frustrated with how slow & awkward every movement is & that I can’t do what I could physically last pregnancy yet still feeling grateful for everything my body has done to grow this baby.Filled with lots of wonder of things like will he look like his brother? What will his personality be? How will our toddler react?And worry — will this baby be healthy? Have we done enough/the right things to prepare the toddler for this massive change? How will I manage a toddler who is attached to my hip and a newborn who will (hopefully) rely on me for nourishment?Feeling a new ache or pain every single day and wondering how it’s possible to make it through 5 more weeks of this.Constantly feeling guilty that I can’t physically do all the things I used to with my toddler (who doesn’t understand) & anxious to be able to get back to being the active mom I once wasFeeling excited to “get my body back” not to a specific size, but to feel strong and to stop having to ask for help for simple daily tasks like carrying boxes up the stairs.Filled with less anxiety than the first time because “I know” since I’ve done this before but then also feeling a little more anxious because I’ve done this before (IYKYK).But overall just excitement to meet this new member of our family.…and for 🍷, as much ☕️as I want, 🍣, a bagel with lox, and (in time) some high intensity exercise because I love a good sweat and endorphin rush.What do you remember about the final weeks of being pregnant?

Swap the guilt for curiosity. A simple mindset shi

Swap the guilt for curiosity. A simple mindset shift that can help you get out of that black and white thinking and learn to enjoy your favorite foods while also learning what foods make you feel great and which ones make you feel like crap.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Because I don't know about you, but I generally don't want to feel like crap.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Save this post for when you need the reminder!

If you've gained weight in the last year, welcome

If you've gained weight in the last year, welcome to the club. It's a popular one 🤗.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But in all seriousness, if you're feeling stressed about changes in your body, you're not alone. I'd encourage you to remind yourself that you've survived a global pandemic and possibly one of the hardest and most isolating years of your life.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Now go buy yourself a few cute outfits that fit you right now and you feel great in so you have something to wear other than leggings when you do finally go out to see friends and family. I know this might seem wasteful or like you're giving up on your goals, but it's actually you honoring and respecting your body AND your mental health. What good is it doing you to feel bad about yourself every time you get dressed to go somewhere that requires something other than pants with a stretchy waistband?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You're still the same amazing person you were a year ago regardless of how your body looks today. Your friends and family don't care if you're in a bigger body than the last time they saw you (and if they do, that's a reflection of their own bias). They want to hug you and spend time with you as a person, not your body.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You can still work on improving yourself and your health while also respecting the body you have right now.

Strawberry Basil Lemonade Smoothie: the most refre

You can track and count your calories, but what ha

You can track and count your calories, but what happens when you run out of calories before dinner? Or when stress strikes and you eat a whole box of cookies? Or when you go out to eat and have no idea how many calories are in a meal? Or when you eat more than a serving of chips because you sat down with the bag in front of the TV?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Calorie counting not only leads to an unhealthy obsession or preoccupation with food, it doesn't address all the other behaviors that are leading you to over eat. Not to mention the fact that your target number could be totally off what you actually need.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's like a bandaid for the ultimate problem: a dysfunctional relationship with food.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You were actually born with the best calorie counter inside of you -- you just have to learn how to use it again.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Give me a 💕if you're tired of counting calories and want another way.

Raise your hand if you're over cooking what feels

Raise your hand if you're over cooking what feels like 1320948 meals per day, every day 🙋‍♀️.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'm right there with you, mama. And so are basically all of my clients.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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While I can't magically make meals appear on your table (can someone please invent a mealtime fairy? thanks), I can help you simplify it so that mealtime doesn't weigh on you so heavily.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Stop setting unrealistic expectations for yourself. I like to cook. I enjoy trying new things. I develop recipes as part of my job. But you know what I don't enjoy and really stresses me out? Trying to come up with new meal ideas every single night and attempting new recipes at 7pm after a long day of work and momming. So I lowered my expectations for our weekday (and sometimes weekend) meals. We still eat healthy (see next 2 tips for how) but we eat a lot of the same things, and that is OK.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Use a plug-and-play template for meal planning. Stop starting from scratch every week. Use themes/favorite ingredients as the foundation (soup sunday, meal-in-a-bowl monday, pasta night, grill night, etc.). You can switch up the ingredients/recipes you use to keep it fresh if you want, but this streamlines the process significantly.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Use the basic formula of balancing your meals: produce (fruits + veggies), protein (fish, beans, meat, poultry, soy products), starch (potatoes, whole grains, rice, pasta, etc) to come up with your meals. Don't complicate it -- just keep it fresh by mixing and matching or using different spices/sauces to flavor.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What do you do you do to keep meals easy, healthy, and still enjoyable? Share your best tip in the comments!

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