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Sarah Gold Nutrition

Nourishing your body and mind one bite at a time.

About
Work with Sarah
Blog
Recipes
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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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10 weeks postpartum wins + reality check:Wins:
🙌🏼Today I finished my first 30 minute @onepeloton ride.
🙌🏼 I was able to keep up with the pace and resistance recs for the whole ride!Reality:
➡️ I was 95 points short of my 30 minute PR and 15 points short of my 20 min PR in a 30 min class.
➡️ I was not able to stay out of the saddle for the whole time @tune2tunde said to.
➡️ I am still having lots of hip and back pain during many activities.
➡️ I am nowhere near being able to run again.
➡️ I am not even close to fitting in even the biggest pair of non-maternity jeans I own.At 10 weeks pp with my first baby I was back to teaching 45 min spin classes and pretty close to fitting in my pre-pregnancy clothes.Does that wear on me sometimes? Yes. Do I let it take over my brain space? No. I could focus on the fact that I’m not where I’d like to be and spend my energy being frustrated but I choose instead to focus on what I can control like going to pelvic floor PT (hey @momlifehealth!), listening to my body, and celebrating small daily wins, which is exactly what I tell my clients to do. Every pregnancy, baby, and postpartum journey is different.There’s no such thing as bouncing back. Only moving forward to new goals.——————
PS things have been quieter over here the last few months (if you’re new here, hi👋). I will slowly be getting back to work next month and will pop in here as time allows. But right now I’m focusing on taking care of two littles. Thanks for sticking around while I take time for my family and postpartum recovery so that when I do return to work I’m as refreshed as one can possibly be with a baby and a toddler 😴💙

How much time do you spend every day thinking abou

How much time do you spend every day thinking about your body or what you should/shouldn't eat? How is that affecting your ability to be present with your kids?

One of the many reasons diets don't work is becaus

One of the many reasons diets don't work is because they have you change too much at once.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Changing or creating a habit is hard and takes time, energy, focus, and practice.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you want to make sustainable change, you have to start with one behavior and make it a habit. Instead of changing everything about the way you eat and exercise, focus on one small change at a time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This looks like:⠀⠀⠀⠀⠀⠀⠀⠀⠀
ᐧ Going to bed 15 minutes earlier every night⠀⠀⠀⠀⠀⠀⠀⠀⠀
ᐧ Adding a vegetable to your plate at dinner⠀⠀⠀⠀⠀⠀⠀⠀⠀
ᐧ Going for a 15 minute walk every day at lunch⠀⠀⠀⠀⠀⠀⠀⠀⠀
ᐧ Meditating or doing deep breathing exercises for 5 minutes before bed⠀⠀⠀⠀⠀⠀⠀⠀⠀
ᐧ Making breakfast the night before so you don't skip it when mornings get hectic⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The possibilities are endless and healthy habits build on healthy habits. You just have to start with one.

Depending on the study, it's upwards of 95% of peo

Depending on the study, it's upwards of 95% of people who: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
ᐧ count calories⠀⠀⠀⠀⠀⠀⠀⠀⠀
ᐧ follow a formal diet like Noom, WW, Keto, IF, low fat, low carb, and more to lose weight⠀⠀⠀⠀⠀⠀⠀⠀⠀
ᐧ eliminate foods or food groups⠀⠀⠀⠀⠀⠀⠀⠀⠀
ᐧ focus solely on making changes to their diet in the name of changing the size of their body⠀⠀⠀⠀⠀⠀⠀⠀⠀
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will regain what they lost within 1-5 years. A review of 31 long-term studies showed that up to 2/3 of people will gain more than they lost (ending up at a higher weight than they were before they dieted).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Dieting, independent of genetics, is associated with weight gain and weight cycling (the lose, gain cycle). Yet we continue to think that dieting is the answer.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's not.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you're tired of the dieting cycle and losing and regaining the same 10, 20, or 50 pounds, get on my waitlist for non-diet nutrition coaching this fall where you'll learn to eat to feel great, trust your body (instead of an app) to tell you what to eat, and build a healthy relationship with food and your body. Link in my bio.

Hard truth: you have a lot less control over your

Hard truth: you have a lot less control over your weight than the diet industry wants you to believe. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Yes, what and how much you eat and how you exercise plays a role, but only within your body's natural genetic blue print. And stress, sleep, hormonal health, and dieting history, among other things play a larger role than you think.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What stands out to you the most about this chart?

✨Cheers to 5 years ✨📸 @alexandraroberts

✨Cheers to 5 years ✨📸 @alexandraroberts

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