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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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Take the Quiz: Discover Your Eating Personality to Unlock Food Freedom

Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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vertical shot of buffalo turkey meatballs in bowl with small yogurt sauce bowl

Slow Cooker Buffalo Turkey Meatballs with Yogurt Blue Cheese Dip

These buffalo turkey (or chicken) meatballs bring all of your favorite flavors of wings with a healthier twist. Serve as an appetizer with the yogurt blue cheese dip or put them on top of a bowl or salad for an easy, satisfying lunch or dinner! Buffalo Turkey Meatballs: AKA Healthy Wings We love buffalo wing…

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overhead shot of mediterranean mezze platter on sheetpan

Sheet pan Mediterranean Mezze Platter (Vegetarian)

This Mediterranean mezze platter makes the perfect no-cook throw together easy dinner, afternoon snack plate, or picnic-in-your-backyard. Also knows as a nibbles platter, it’s super flexible and can include whatever you have in your fridge and pantry. Hands up for an easy no-cook dinner (or lunch or snack plate) that pleases the whole family! When…

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Creamy White Bean Hummus with Toasted Walnuts (Vegan)

Creamy White Bean Hummus with Toasted Walnuts (Vegan)

This white bean hummus pairs creamy cannellini beans with toasted California walnuts and thyme for a twist on the traditional. Serve with crudités, pita, or crusty bread for an easy and satisfying snack or appetizer. Disclosure: This recipe is in partnership with California Walnuts. All thoughts and opinions are my own. Are you more of…

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grilled shishito peppers on white serving tray with bowl of sea salt and grey napkin

Easy Restaurant-Style Grilled Shishito Peppers

Make this trendy and oh-so-easy restaurant appetizer at home. Eating grilled shishito peppers is a bit like playing Russian roulette; they are mostly mild and slightly sweet, but every once in a while you bite into a fiery hot one! If you haven’t had shishito peppers before, they are a small, wrinkly bright green Japanese…

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hey, friend!

I'm so happy you're here.

I'm Sarah, registered dietitian nutritionist, certified intuitive eating counselor and mom of 2. I help busy moms ditch the diet rules and learn to eat to improve energy, reduce cravings, and support long-term health without counting or giving up their favorite foods.

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While saying yes to 🍕 or 🍫 off limits is par While saying yes to 🍕 or 🍫 off limits is part of the process of normalizing your relationship with these foods, intuitive eating is not eating whatever youʼre craving the moment a craving hits.Or eating donuts because theyʼre in the office and youʼre supposed to be allowing yourself to eat them.This often gets overlooked when youʼre giving up dieting.Just today I had this conversation with 2 clients who are in this process and find themselves thinking ʼIʼm supposed to allow myself this food, so I should eat it.ʼBut then they found themselves eating when not hungry, eating things that didnʼt salsify them or fill them up, or eating foods they didnʼt even truly want just because they felt they should.And hereʼs what I reminded them:Giving yourself full permission to eat all foods also comes along with the permission to say no.Yes, even if a food sounds good.Intuitive eating also involves knowing what will fill you up, satisfy you, AND leave you feeling how youʼd like to physically (aka, not overfull and sluggish most of the time).Sometimes that means saying yes to a 🍪.Sometimes it means saying no because youʼre full. Or because you know that you feel tired after eating 🍔🍟 and you need energy for an afternoon meeting. Or that something else will better serve you in the moment.Learning this nuance takes time, practice, and getting to know your body.It also requires an understanding of how to choose foods that help you feel your best without creating rules.And without the right roadmap to do this, you may feel lost and like youʼre going the wrong way.And saying yes 🥯🥐🍫🍪🍕just because you think that’s going to eventually normalize them for you and stop feeling powerless to these foods (it won’t)If you want to be able to eat a cookie without guilt or it turning into 10…and be able to give yourself permission to eat the foods you love without overeating, join my free training where I share the exact step-by-step process that has helped hundreds of women do just that.Comment ʼtrainingʼ and Iʼll send you the link to join (or head to the link in my bio).
The reason you feel like you’re bad at intuitive The reason you feel like you’re bad at intuitive eating isn’t because it won’t work for you.It’s more likely because you’ve skipped important steps in the process.I get it. You just want to feel normal around food.You just want to be able to eat a cookie without guilt or it leading to 5.You wish you didn’t crave sweets and it feels like the only way to control those cravings is to get sweets out of your life.You wish you could stop turning to food when you’re bored, stressed, sad, lonely, or frustrated.I’ve been there.And I’ve worked with hundreds of women who have been there (are there) too.It feels like there’s something wrong with you.The problem isn’t you, it’s the approach.If you want to eliminate cravings, stop eating when you’re full, be in control around all foods, and end all of the unwanted food noise, join my free training where I walk you through the exact process you need to take to achieve this.When you’re done, you’ll understand exactly what you need to do to finally be able to go out to eat, order what you want and know will satisfy and leave you feeling your best you without guilt or overeating…or fear that it will cause weight gain.And end the battle with food and your body. For good.Comment ‘training’ to start for free
November Highlights 🫶🏃‍♀️ Ran my fir November Highlights 🫶🏃‍♀️ Ran my first race in 5 years!A pandemic, 2nd pregnancy, postpartum, a nagging hip injury, surgery, a 10-month recovery…and it felt SO good to be back. Made my return to road races at a small hometown Thanksgiving day 5k that I’ve run at least 10x over the years, which just felt perfect. Even in the snow ❄️🌲Spent lots of time in nature with my kids (where they thrive) and our 🐶🧑‍🍳My kids love to help in the kitchen. Yes, that means it’s messier and it takes longer, but they’re learning valuable skills AND it often leads to them trying something different or being more excited to eat. Sometimes the only job I give them is cutting a vegetable they will be eating (like cucumbers or peppers) just to keep them busy.🎄First gingerbread house of the season post Thanksgiving dinner thanks to my aunt☃️Snowmen the day after Thanksgiving🐕❄️ Tucker in his fav season🎂 Wrapped up the month celebrating my oldest turning 6 (!!!)Not shown: plenty of challenges personally and professionally, too. Remember that these are just a few moments in time 💕What were some of your favorite moments last month? Tell me below👇
C had tried EVERYTHING. So many things that when s C had tried EVERYTHING. So many things that when she joined the UNDIET Method, she told me she was scared that this would be yet another failed attempt at getting her eating under control.She was afraid that giving up rules would leave her more out of control and at a higher weight than when she started.2 months later she sent me a message telling me that she brought a bunch of her old binge foods into the house and had no desire to eat them.She sent me this message because she was struggling with an exercise inside the program where I help you introduce these foods in a safe and strategic way to be able to eat them without overeating or feeling guilty.This is something we call food habituation. Basically taking the power away from foods.Do I eat them anyway, she asked?I immediately responded and told her no!She had taken the power away without even needing to go through the full process.This is because she had completely rewired her brain to no longer think about these foods as bad or something she isn’t allowed to eat.She shifted her meal patterns so she didn’t experience cravings.She reconnected with what felt good in her body, what tasted good, and what actually filled her up.Food no longer controls her.She’s leaving food on her plate.And all of the obsessive food thoughts are gone.She did this by following my step-by-step process inside The UNDIET Method.Over the course of 8 weeks.The only difference between C and you is that she took a chance on herself.If you’ve been thinking about joining the UNDIET Method self-paced program, today is THE day to do it because for the next 24 hours, it’s 50% off for our Black Friday Deals Week.The best deal you will ever see on this program AND the last discount for the foreseeable future.Comment BF2024 to grab the link (or head to the link on my bio)
Want to stop fighting with your body? Stop losing Want to stop fighting with your body? Stop losing and regaining the same X pounds? Stop feeling like you just look at cake and gain weight??Your mindset is EVERYTHING.And if you don’t start with getting your head in the right place…(cough cough, out of the perfectionist, ‘I have to be good’ mindset, cough cough)Then you’ll forever be stuck in a cycle of losing and regaining and always feeling like you struggle with your weight.Once you’re in the right mindset, then (and only then) will you be able to build the habits that will help you fine YOUR healthiest weight….and actually maintain it with ease.And that’s exactly what you’ll learn inside Your Healthiest Weight Workshop.‼️AND TODAY IS OUR KICKOFF TO BLACK FRIDAY DEALS WEEK, AND THIS WORKSHOP IS ON SALE FOR ONLY $47 (24 HOURS ONLY). ‼️This workshop is for you if you: ✅ Are intuitive eating curious and you want to understand how your weight loss goals fit into the picture ✅Want to understand what a healthy weight is for you and what you need to focus on to get there (aka, you’re not trying to just be ‘skinny,’ but you want to take care of your body) ✅ You’re tired of letting the scale determine your mood for the day or how you feel about your weight.If you’re ready to head into 2025 with the mindset you need to easily maintain a healthy weight for you, this is where you need to start.Comment or DM me BF2024 for the link to today’s deal. (Or just head to the link in my profile 😉)
Just this week I had 3 more clients tell me that t Just this week I had 3 more clients tell me that they💫 passed on a food they once could never say no to (because they just didn’t want it) 💫 ate 2 pieces of cheese from a party platter and stopped 💫haven’t craved sweets or snacks in weeks 💫went out for ice cream with friends, ate half, and saved the rest for another day because they just didn’t want anymore.If these moments sound completely foreign to you, here’s what you need to know:These women felt the exact same way. Until just recently.I asked them what changed, and every single one said:I had no idea I was so disconnected from my body in so many ways.Most missed out on lesser known hunger cuesThey only knew what it felt like to not be hungry or be overfull…but didn’ know comfortable fullness that helps end overeating and cravingsAnd, possibly most importantly, they had no idea how to eat to feel satisfied (or how to recognize satisfaction).Every single one of these women thought their problem was something else:❌emotional eating ❌need for more portion control ❌lack of self-control ❌a need to plan and prep more mealsBut once I dug deeper into what they were experiencing, I knew it wasn’t that.And I taught them how to reconnect with their bodies, paired it with some simple strategies for creating meals that support their body’s needs, and they no longer have to work so hard to stop eating (that never worked anyway).With strategies that take less than 10 minutes per day (cumulative, not all at once), and the right tools, this could be you in a matter of weeks.Nutrition strategy sessions are opening up next Tuesday 11/19 for 1 day only and they’ll be $150 off.Comment or DM me ‘BF2024’ to get all the details and set your alarms because this deal is only good for 24 hours. ⏰
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  • Quiz: Discover Your Eating Personality to Unlock Food Freedom
  • About
  • Work with Sarah
    • 1:1 Coaching
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