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Sarah Gold Nutrition

Nourishing your body and mind one bite at a time.

About
Work with Sarah
Blog
Recipes
Shop
Contact

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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Unless of course you're only looking for short-ter

Unless of course you're only looking for short-term results 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I don't know about you, but I prefer habits and systems that work for more than a few weeks or months because I don't want to have to think about a new way of eating/exercising/living every season.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If the diet you had so much success with in your 20's actually worked, would you still be searching for the answer in your 30's, 40's or beyond? Probably not.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When working with clients, we consider what is going to actually stick for them for the longterm. What can they truly commit to given work, family life, social life, hobbies, etc. Your habits can morph as you go through different seasons of life (my clients with babies and toddlers have a different capacity than my clients with teenagers) but it's gotta work for the foreseeable future.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you're looking for a magic bullet, I'm sorry to say it doesn't exist. But if you're ready to build habits that last (and ditch habits that aren't serving you), that's where I come in. I'll help you figure out what's actually going to work for you (not what worked for your neighbor, sister, friend, or boss).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Ready to make changes that last? Schedule your free introductory call at the link in my bio to learn more about my 1:1 coaching program and see if it's the right fit for you!

Want your kids to grow up with a healthy relations

Want your kids to grow up with a healthy relationship with food?
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It starts with you, mama. We may not be able to control what they hear at school, at a friend's house, or (as they get older) on the internet, but raising confident eaters starts at home.
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Every single one of my clients has a story about something a parent said or how a parent behaved around food and how it's shaped their beliefs about food and their body. Even if none of the comments were directed at them.
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Those little eyes and ears take in EVERYTHING (and younger than you think!). They hear every comment about food or how good or bad you were today. They see you tracking your calories or points. They see those body checks in the mirror where you touch your fat and look upset or disgusted.
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But here's the positive: when kids grow up with parents who model positive behaviors around food and their body, they become more confident, intuitive eaters! They are better able to stand up to diet culture when it shows up in their life at school or at a friend's house (because it will).
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Remember, your kids idolize you (no matter your size!) when they are young, and as they get older, they value your opinion and do care what mom thinks (even if those teenagers may not act like it).
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If you're struggling with your own relationship with food and body, there is zero shame in getting support.
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And until then, fake it til you make it with the phrases I share on slide two (swipe to see them).
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Save this post for when you're having a bad body day and need the reminder, and if it resonates with you, please share! 💕

Why I don't like "What I Ate Wednesday" posts (and

Why I don't like "What I Ate Wednesday" posts (and why I don't do them)↓⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Have you ever looked at those posts where someone shares what they ate in a day and thought, "oh man I eat a lot more than her" or "I should be eating more like her" or, "she eats so perfectly?"⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The comparison game is dangerous.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here's the thing:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Some days I eat two (full) breakfasts. Other days I might not even need a morning snack.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Some days I eat a salad for lunch. Other days it's mac n' cheese.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Some weeks we eat mostly vegetarian. Others we have meat, chicken, or fish most days.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Some days I have some sort of dessert, others I don't, and some I even eat dessert after both lunch and dinner.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Some weekends we have a cheese plate as an appetizer and others it's veggies and hummus.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Some days I eat vegetables at all meals. Others are sorely lacking veggies.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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ALL of this is NORMAL eating. But a snapshot of one day will never tell you the full story or anything about my needs.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Some of you might look at what I eat in a day and think it's a lot of food and others might think it's not enough.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Although you might be curious what a dietitian eats in a day, it really doesn't matter. Because what and how much I eat has no bearing on what you need to eat and comparing your diet to mine (or some random person on the internet's snapshot of one day) is a dangerous and slippery slope.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I do think that sharing meals can be helpful to inspire you and give you new ideas, which is why you'll see me share meals I make (when I remember to snap a pic) on stories or recipes here on the feed.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But a full day of everything I put in my mouth? These kind of posts do more harm than good IMHO. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Agree? Drop a 🙌

How many times have you tried to curb a chocolate

How many times have you...⠀⠀⠀⠀⠀⠀⠀⠀

How many times have you...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Muttered the words "diet starts on Monday" or "I'll be better tomorrow?"⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Started a new diet hoping for different results?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Counted calories, points, or macros only to eventually tire of having to track every single morsel of food you eat and ultimately throw in the towel?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tried a 30-day program that promises instant results?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Did any lead to lasting results? Or are you still searching for an answer?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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On our 6-month anniversary of working together, my client LJ said something that really sums up why I do what I do:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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"There's a learning curve to this work, but the benefits will last forever. I've never stuck with anything for 6 months. Even the⠀⠀⠀⠀⠀⠀⠀⠀⠀
fact that I've stuck with this for 6 months feels really good."⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You want to know why she's stuck with my approach for 6 months and counting? Because it's designed in a way to work for all the life brings you -- from going on vacation to navigating an entire year of staying at home. From eating out and family holidays to stressful work days and business trips. From life with babies or toddlers to life driving your older kids to all their activities.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's about creating healthy habits that are flexible. Learning how to trust your body (not an app) to tell you what it needs and losing the stress around food.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's hard work.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's not a fast fix.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's uncomfortable.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's not linear.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But it works forever.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you're tired of constantly searching for the next fix and want to build a healthy relationship with food and your body so you can live your life and stop stressing or thinking about food ALL.THE.TIME, schedule your free introductory call at the link in my bio to learn more about my coaching program.

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