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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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Lemony Farro and Shaved Asparagus Salad with Feta

Lemony Farro and Shaved Asparagus Salad with Feta

Just a few ingredients pack a ton of flavor into this farro and shaved asparagus salad. Nutty farro paired with crunchy asparagus, and creamy feta tossed with a bright lemony dressing create a light, yet filling side ready complement all things grilled or summer barbecue. This was the first weekend that finally felt like spring…

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Crispy Truffle Parmesan Brussels Sprouts

Crispy Truffle Parmesan Brussels Sprouts

Inspired by truffle Parmesan fries, this is the dish for Brussels sprouts lovers and naysayers alike (I promise!).        I have to admit that for the longest time, I really disliked Brussels sprouts.  I remember when they became the “it” vegetable and started showing up on what seemed like every restaurant menu prepared…

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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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Wait… an intuitive eating dietitian who has her Wait… an intuitive eating dietitian who has her clients track their food?! 😱 Yup. And no—it’s not calorie counting, macros, or points. Or even perfectly balancing your plate. ⁣ Inside my signature program The UNDIET Method, food tracking is used as a tool for awareness, not a rule book. Because the real goal of intuitive eating isn’t just to “eat whatever you want”… it’s to learn how to eat in a way that feels good and you enjoy—mentally, emotionally, and physically.⁣Without guilt, rules, or second-guessing. ⁣ When done right, tracking can help you: ✔ Spot patterns driving your cravings and overeating ✔ Reconnect with hunger, fullness, and satisfaction cues ✔ Stop outsourcing your food choices to apps or rules ⁣ This is how you build trust with your body again. Not by guessing, not by restricting—but by gathering data and staying curious.⁣ ⁣ Curious what this actually looks like in action?I’ll be sharing details next week about a free live workshop where I’m diving deeper into this—keep your eyes peeled 👀 ⁣ ➡️ In the meantime, follow for more tips on how to feel in control around food—without counting a single calorie.
If you feel like one bite of ice cream will open t If you feel like one bite of ice cream will open the floodgates... 
You’re not broken. You’re not addicted to sugar. You’re not lacking willpower or self control.You’re likely deprived—either biologically (not eating enough) or psychologically (eating with guilt, rules, or restriction).And both of those things? They mess with your hunger and fullness cues and drive you to overeat.The solution isn’t more control—it’s more understanding and connection. 
It’s not about avoiding the ice cream. 
It’s about healing your relationship with the ice cream.🍦 You can eat it without spiraling.
🍦You can trust yourself around food again.If this is you, I’ve got something coming that’s going to change the game for you.Stay tuned. 👀In the meantime, drop a 🍦 if you feel this.
Let me tell you a little secret…That coffee an Let me tell you a little secret…That coffee and protein shake you call breakfast? That’s exactly why you crave sweets at 3pm and can’t stop snacking once the kids go to bed.My client didn’t believe me.She was skeptical to add more carbs, more fat, more FOOD to her morning.But she hired me for a reason and she said, Ok let’s give it a try.And then she followed my guidance and freaked out.But then I showed her how eating more and balancing her breakfast actually eliminated cravings and nighttime bingeing, she realized I was on to something.And she continued to repeat what I taught her. It took a BIG mindset shift and unlearning everything diet culture has taught her over the last 20 years.Add in a couple of minor tweaks to lunch and snacks, and she hasn’t experienced one of those “I have to have chocolate now” cravings in months.Even when she’s on her period (which always exacerbated cravings in the past).She hasn’t binged in months either.She’s learning to trust her hunger and fullness cues, no longer counts calories or tracks her meals (I never want my clients tracking forever…that’s not sustainable…it’s just to collect information), and she thinks about food a whole lot less than she did before we started working together.She didn’t magically find more willpower.She started working with her body instead of fighting against it.That’s the power of having the right strategies, tools, and, most importantly, mindset.
Food noise is mentally exhausting.
And it can ta Food noise is mentally exhausting.
And it can take over your life. You want to be present with your kids, focused at work, relaxed on a walk, or just watch a show without mentally calculating what you ate today and what you’re “allowed” to eat later. But instead, your brain won’t stop spinning: 😵‍💫 What should I eat next?
😵‍💫Was that too much?
😵‍💫Why am I still hungry?
😵‍💫I shouldn’t have eaten that.
😵‍💫Do I have enough calories left?If you feel like you’re constantly thinking about food—you’re not broken or addicted to food. You’re dealing with food noise.🎉And here’s the good news🎉
When you eat enough to fuel your body, let go of the food rules, and allow yourself satisfying foods, the noise starts to fade. And when that happens?You free up so much mental space that you can use for other things!✨ One of my clients told me that on her walks to work, she used to spend the whole time planning out what she was going to eat that day. Now she thinks about her garden—and it’s actually relaxing. ✨ Another finally started playing piano—something she dreamed about for years but never had the brain space for. ✨ A mom of 2 shared that she actually enjoyed a full day of solo parenting—fully present and silly with her kids—because the food chatter was gone.Quieting the food noise doesn’t just help you eat better.
It gives you your brain back.
Your energy.
Your life. You weren’t born thinking about food all day.
That’s diet culture’s voice.
 And it doesn’t have to be yours anymore. ❤️
She had tried everything. And she was exhausted by She had tried everything. And she was exhausted by it all.The cravings The feeling out of control The overeating The low energy The guilt The constant food thoughtsAnd the continued weight gain.She told me this was her last ditch effort until she tried GLP-1s.And she dove into The UNDIET Method.She started fueling her body with what it needed (instead of focusing on calories) We retrained her brain to stop fearing foods She learned how to listen to her body and realized that it didn’t want chocolate and pizza all day every day She realized what it learned to feel good.She stopped fighting her body and started partnering with itAnd now: The secret eating is a think of the past She can pass on cake sometimes, and when she does eat it, she actually stops when she’s full And for the first time in her life she doesn’t crave sweets (even on her period).And even better? She’s eating more vegetables (and enjoying them) than she ever did before — she even craves them She goes out to dinner and connects with her husband instead of tallying up the points she’s eating She doesn’t panic and turn down a girls night because she knows she can trust herself to eat something that helps her feel good.Because she finally had the right tools and strategies to help her brain and body chill out around food.If you feel like you’re trying everything, but you still crave sweets and carbs, can’t stop when you’re full, and constantly feel guilty or second guess what you’re eating….There’s noting wrong with you. You just need a new approach.Comment ‘training’ to join my free 60-minute workshop where I share the exact roadmap she used.
When you fuel your body consistently and heal your When you fuel your body consistently and heal your relationship to food, those foods that you gravitate toward after a bad day….you no longer need them.Because they don’t mean so much.They aren’t a reward for getting through a tough day.They aren’t something you have to earn.And your brain isn’t screaming for carbs or sweets, so when you’re emotionally spent, you don’t have to white knuckle your way through the craving (or just say f-it, I’ll be better tomorrow) because you feel no need to eat.Really.I know that might seem impossible to even fathom because you’ve always just reached for food when you’re sad, tired, stressed, lonely, etc.But one of the things I’ve learned while helping hundreds of women end emotional eating, it’s that emotional eating is just a symptom. It’s not the problem.And that’s why those coping tools and talking through your emotions do absolutely nothing if your body is underfed and your brain is stuck in restrictive mode.(That’s also why every diet you tried has been a temporary bandaid for your emotional eating).It’s like taking Advil for a headache that is caused by dehydration. As soon as the meds wear off, the headache will return until you drink enough water.————— PS: Therapy is invaluable for so many reasons. I refer to therapists regularly. I collaborate with them. Many of my clients work in the mental health field. My clients that go to therapy often have quicker progress because they are so self-aware. Don’t take this as a knock on therapy. It’s just not going to fix emotional eating when it’s not about the emotions.
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  • Quiz: Discover Your Eating Personality to Unlock Food Freedom
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  • Work with Sarah
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    • The UNDIET Method Program
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