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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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Cedar Plank Grilled Salmon with Yogurt Sauce

Cedar Plank Grilled Salmon with Yogurt Sauce

Grilling with cedar planks imparts a slightly smoky flavor on the salmon, which pairs perfectly with a cool, creamy cucumber and dill yogurt sauces. This grilled salmon with yogurt sauce is a simple way to elevate your dinner to restaurant quality!  This post contains affiliate links. Thanks for supporting Sarah Gold Nutrition. Grilling season is…

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Instant Pot Miso Ginger Udon Noodle Soup

Instant Pot Miso Ginger Udon Noodle Soup

This savory comforting broth paired with noodles, vegetables, and tofu makes a perfect one pot meal. Cook it up in the Instant Pot for dinner in 30 minutes or less!    The last thing I needed in my kitchen was another gadget. But, curiosity (and a little FOMO) got the best of me, and when…

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Slow Cooker Chicken and Vegetable Coconut Curry

Slow Cooker Chicken and Vegetable Coconut Curry

This bold, spicy, and creamy Thai-style curry gives take out a run for its money. This sauce is THE definition of umami. Packed with flavor from cooking for hours in the slow cooker and filled with nutrients, it’s a comforting and filling dish ready to satisfy your Thai food cravings.  When I go out for…

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Slow Cooker Smoky Chipotle Chili

Slow Cooker Smoky Chipotle Chili

This chili is comfort food at it’s best – warming and filling, yet it doesn’t weigh you down. Perfect after a long day on the slopes or while you’re watching the big game. Smokey and spicy with a hint of sweetness to balance it all out; it will soon be a regular in your winter dinner…

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Healthy Potato Leek Soup with Kale and Dill

Healthy Potato Leek Soup with Kale and Dill

This creamy potato leek soup is like a big hug in the dead of winter. It’s packed with nutrients to help you stay healthy and makes a perfect quick weeknight meal or a cozy lunch on a snowy day.  We are in full soup mode over here; we have been for a while. It’s the…

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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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With all the focus on Halloween candy, no one is t With all the focus on Halloween candy, no one is talking about the most important piece of the puzzle: how you handle sweets outside of major candy holidays.You can put in place all of the best strategies in the moment, but if your kid doesn’t already have a good foundational relationship to sweets, then candy and sweets are going to feel extra exciting at birthday parties, Halloween, the holidays, Valentines day, Easter, etc.And you might feel like there’s something wrong with your kid (or you).I know because that was me. And putting in place a few simple, yet incredibly effective strategies like:🧁shifting how often, where, and when we serve sweets. 🍫changing the language we use in our house around sweets. 🍪modeling a healthy relationship to sweetsAre the difference between kids who can only focus on the candy, or never forget about the candy to one who enjoys a little and moves on to other activities…and doesn’t ask for it at every meal.Inside my 60-minute workshop Dealing with Desserts. I walk you through the exact steps to take to normalize sweets in your home, end the power struggle or constant requests for sweets, AND help your kid grow up with a healthy relationship to sweets.And I’m bringing this workshop back in just a few weeks for a Black Friday Special.Keep your eyes peeled for more details coming soon 👀(And if you’re thinking…I cannot wait, I need this NOW, send me a DM and I’ll hook you up 😉).
So often body image work is misconstrued as giving So often body image work is misconstrued as giving up. As choosing to settle. And I hear things like “I could never love or even be ok with my body at this weight or size”But what if it wasn’t about that?The reality is, body image work is not about loving your body every day. Or for, some people ever loving your body at all.You don’t have to love your body, size, or weight to accept it.Working towards body acceptance doesn’t mean you are happy about the fact that you’re no longer a size X (or never will be a size X).It’s about choosing not to let your current body and thoughts get in the way of showing up in your life and actually enjoying it.It’s actually about looking in the mirror, not loving what you see, and having to tools to not let that ruin your day. Or send you into a shame spiral of eating your emotions.To be able to say, this is my body and move on with your day.It’s about showing up for yourself in the body you’re currently in (even if you wish you weren’t in that body).It’s about knowing that you’re doing everything you can to TAKE CARE OF your body in the current season of life (even if it doesn’t look like you want it to).And even if you want to change your body…actually ESPECIALLY if you want to change your body, you can benefit from working towards body acceptance.Changing your body doesn’t lead to acceptance. If you’ve ever looked back at a photo from a time you were smaller and thought, man I wish I appreciated my body then or knew how good I looked…that’s what I mean.Changing how you think about and talk to yourself about your body leads to acceptance.One way to work towards acceptance is to talk to yourself differently. Talk back to those negative (and powerful) thoughts telling you that your body is wrong or isn’t enough.Use a go-to phrase known as an affirmation to repeat to yourself when you look in the mirror or see a picture and those thoughts creep.If you don’t know where to start, grab my 40 body image affirmations (with printable cards) and choose a few that speak to you.Comment cards and I’ll send you the link to download them (for free).
Before you come at me, I’m not saying that kids Before you come at me, I’m not saying that kids should have unlimited access to candy anytime they want.It’s a parent’s job to set boundaries and help kids learn how to have a healthy relationship with all food. Including candy.Which does not mean eating candy all day.But if you feel like you have to control their intake by:🍭Giving away their candy 🧙‍♀️Calling on the switch witch 🗑️Making them pick a couple of favorites and tossing the restOr if you’re worried that something bad will happen if they have some candy every day for a couple of weeks…That’s actually not about them.I say this with so much compassion and empathy, but this is about you and your relationship to sweets (and probably food as a whole).Perhaps candy was limited for you as a kid.Or maybe you now feel out of control around sweets, so you don’t believe your kids could ever self-regulate.Or you think that sugar is going to cause weigh gain or some other health problem.The irony is, the more you restrict, the more they actually focus on the sweets and want it. We see this in kids and adults.As an intuitive eating dietitian, I now work with adults whose parents restricted their access to sweets as a kid, and let me just say…this totally backfired.With the right modeling and boundaries, kids actually self-regulate really well, and that gives them invaluable skills for later in life. And I’ve seen first hand how not special candy becomes when you don’t restrict.So instead of panicking, stressing, or trying to control, ask yourself: how can I improve my relationship to sweets, so I can help my kid do the same?Not sure where to start?That’s where I come in. Send me a DM and we’ll have a no-pressure chat about how I can support you.
Join me tomorrow for a free workshop where you’l Join me tomorrow for a free workshop where you’ll get your hands on the exact strategies and steps you need to take to enjoy holiday sweets and treats without guilt or overeating (and actually pass by those ‘temptations’ and not even want some of them!)Comment or DM me ‘holidays’ to join. Or head to the link in my bio. ✨
If you’re thinking, that’s impossible. There’s no way I could ever keep freshly baked cookies in my house without devouring them all…I get it. It makes sense because you’ve never been able to do this before so why would you believe you could?This is exactly what I hear over and over again from new clients. And within weeks of implementing 3 simple, yet powerful strategies, they find themselves with old ‘b1nge’ foods in their house like ice cream and chips with no desire to eat them.(Exact words from my client C just last week 👆)C (like most of my other clients) had tried everything from every diet under the sun to attempting intuitive eating and allowing herself to eat whatever she wanted.Both ends of the spectrum left her feeling out of control around most junk food.What makes my process different is you don’t just give up dieting. You have to literally unlearn dieting (aka UNDIET, my signature process), where you✅ rewire your thought patterns around food so ‘bad’ foods no longer hold any power over you ✅nourish your body so you eliminate cravings and overeating that was biologically bound to happen ✅ replace old habits with new ones that work in your life so you can actually stick to them (they’re customized to YOU!).It may seem like a lot, but when you follow my simple step-by-step process, change happens fast.AKA you’ll be enjoying the holiday season without guilt or overeating and waking up on January 1st without needing to buy new clothes or do damage control.If you want to be able to bake cookies with your kids and actually keep them in the house without fear of overeating them or having to exert every ounce of willpower to keep yourself away….Join me THIS Wednesday for a Live FREE Workshop where I’ll walk you through my proven 3-step method to enjoy sweets and treats without guilt or overeatingComment or DM me ‘holidays’ and I’ll send you a link to register!Link also in my bio 😊
Once you stop trying to hack your way to resist te Once you stop trying to hack your way to resist temptations and actually put in place 3 simple steps to shift your mindset and your approach to food, you’ll have no problem walking by the office candy bowl or the holiday cookies someone brought you without having to use all your willpower to either pass on it or eat just one.The holidays are just around the corner and if you truly want to be in control, you need change how you relate to food now. If you wait until November 23 and start following all of the last minute tips, you’ll be white knuckling your way through every party and most likely end up over eating and feeling like a failure. Like every other year.Let’s make this year different.Comment or DM me ‘holidays’ to join me for my free live training this Wednesday to get your hands on my proven method to enjoy sweets and treats this holiday season without guilt or overeating.
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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
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  • FAQs
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