Sarah Money, RD

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Sarah Money, RD

Registered Dietitian | ACE Health Coach | Wellness | Recipes

02/23/2024

When I was in high school one of my friends moms introduced me to cucumber salad. She made it a lot during the summer and showed me how to make this simple dish. It is still a staple in my kitchen to this day (over 20 years later!).
It is light & refreshing. Annndd I modify it a touch by swapping sour cream for Greek yogurt but it tastes the same. I modify so it’s higher protein & less fat, since I eat it pretty regularly).
So I thought I’d share it with you too! Side note: the amounts I’m sharing in the recipe are guesstimates of what I use.

• 1 English cucumber, sliced thin
• 1/2 yellow onion, diced
• about 1 cup plain Greek yogurt (or sour cream)
• 1/2 cup white vinegar
• dash of sugar
• salt & pepper to your taste
• about 1 tbsp chopped dill

1. Chop cukes & dice onion, add to a bowl.
2. In a separate bowl, add yogurt (or sour cream), vinegar, sugar, S & P, dill and mix. Then pour over cucumber and onions.
3. Stir and refrigerate for a couple hours before enjoying!

09/28/2023

I am in one of the busiest seasons of my life, which is why I very rarely show up on here lately.

So even though life is one big wild ride right now and since I’m not the only one in a busy season as we all go through them at one time or another, I wanted to share a few things that we can do to keep ourselves healthy and sane in the midst of it.

KEEP THINGS SIMPLE AND DON’T OVERCOMPLICATE IT.

🍋 stay hydrated
🍋 prioritize protein and veggies with meals
🍋 move my body in a way that doesn’t feel like punishment

I’m not meal prepping like I used to but I’m still keeping foods on hand that are quick, nutritious and easy to throw on a plate or in a bowl for a balanced meal. I’m happy to share more on this, if you’re interested.

07/26/2023

Show up for yourself! Even when you don’t want to.
Nobody else can do the work for you and you can’t expect results while only putting in a half effort (ask me how I know).

If you want to make lifestyle changes, feel better, have better energy, whatever your goals are… go after them. It won’t always be easy and you won’t have motivation everyday. THAT’S OKAY! Just strive to do a little better everyday. You don’t have to or need to change completely overnight. But you won’t get there if you don’t start and the time is going to pass anyway. The difference in health happens when you make an active choice to show up for yourself.

PS… accountability helps so find a friend to do it with. Or hire a *qualified* dietitian or health coach.
You are worth the effort ✌🏻

07/12/2023

I am giving you permission to stop making things more complicated than it needs to be!
Look at fruits and veggies as fiber, vitamins and minerals … aka nutrients that your body needs!

06/29/2023

My current favorite lunch! This quinoa salad is my own take on the tik tok Jennifer Aniston salad.

This salad has quinoa cooked in bone broth, chickpeas, feta, cucumbers, red onion and a lemon vinaigrette dressing. I like to put it on top of a bed of greens (spinach or arugula are my go-to choices).

It doesn’t have as much protein as I like for lunch so I generally end up eating a Greek yogurt on the side but you could easily add chicken, tofu, shrimp or any other protein that you prefer 😉

It’s cold, light and refreshing for these insanely hot days.

06/13/2023

The secret to fat loss…

P.S. it’s probably not what you’d expect.

04/23/2023

Sandwiches don’t have to be boring… it’s softball 🥎 season so we’re doing a LOT of sandwiches lately.
This is 1/2 brioche baguette, deli maple Turkey, 1/2 slice Sargento smokehouse cheddar, lettuce, thick sliced pickles and spicy brown mustard. Paired with strawberries for fiber & color and white cheddar popcorn bc it’s my fav!

Turkey sandwiches are such a macro friendly meal - bread = carbs, deli meat = protein and cheese = fat!

04/20/2023

I’m terrible at consistently posting on Instagram. I honestly struggle with wanting to post more, engage more, create more content and wanting to be off social media altogether 🥴
Anyone feel me on this???

I’ll create new content eventually but until then, I’ll reintroduce myself bc it’s been an even longer time since I’ve done that.

I’m Sarah Money. Registered Dietitian for the last 11 years! I run a virtual private practice. I focus on lifestyle nutrition and macros, helping my clients ensure they are eating enough and fueling appropriately for their goals. I have packages for 1:1 coaching, group coaching and menu/meal planning.

I am wife to a fantastic husband of almost 13 years. Together we have two girls that are 8 and 5. I also homeschool them. They are 2 of the coolest kids I’ve ever known.

I love to hang with friends and family, travel, workout and also do nothing 😆 I’m not sure I can pick a fav food bc I love so many things but if I HAD to pick, I’d say pulled pork nachos! Spring & Summer are my favorite seasons but I do appreciate living in a state with all 4 seasons!

I think that’s it! Any questions?? Drop them in the comments! I’m happy to answer.

03/24/2023

I don’t know about you but sometimes I overthink things and often make them more difficult than they should be.
This can be true when I’m trying to figure out what I’m going to make for my weekly lunches. I want to make something new, something exciting but I also want it to fit within my macros for each day. Anyone else feel this way ooorrrr just me?? 🤷‍♀️

Either way, I was reminded this week that it’s okay and oftentimes needed to get back to basics bc that’s what my bandwidth could handle this week. When you find yourself in the same spot, it’s okay to keep things simple.

For meals you simply want to check the boxes of macros - protein, carb, healthy fat, fiber (aka color).
If you choose and have the bandwidth to meal prep more elaborate meals that also check those boxes, that’s great! Do it! But when you don’t, it’s okay to keep it simple.

Snack plates are my personal fav for simple meals that also meet my macros.

What’s your go-to lunch?

03/21/2023

Progress is not linear. This is such a common misconception when people start making nutrition changes.
And it never fails that after only a couple weeks of consistency and one small scale increase, they want to up their cardio and slash their calories further.
But let me just say, NOPE! Don’t do that. Not yet anyway. Here’s why…

First of all, the scale is only ONE tool we use to track progress and it is sooo fluid. Weight can fluctuate for so many reasons.

Second of all, let’s zoom out and look at the entire picture. If we only look at one scale increase (slide 2) we might think our current plan isn’t working and we need to change it.
BUT if we zoom out and look at the whole picture (slide 3), we see overall progress.

So the moral of the story is… trust the process and expect that progress is not linear at all! Just keep going.

03/18/2023

Focused Fueling is a 4 week group coaching program that teaches women how to eat in a way that properly fuels their body, reach their health goals and build confidence in their food choices.

Included in these 4 weeks:
• weekly check-ins
• group discussion
• group accountability
• weekly mini challenges & prizes
• new recipes and meal ideas

We will discuss:
• creating SMART goals
• a full breakdown of macros and how they work
• creating a balanced plate
• glucose balance and how to achieve it
• etc

Will you join us and start or refresh your health journey? I’d love to help you reach your goals!

03/16/2023

Spicy tuna sushi bowls were a good move for my meal prepped lunches this week!

How I made it:
• 1 bag plain cauliflower rice
• 1 pouch 90 second jasmine rice
• 1-2 TBSP Seasoned rice vinegar
• 3 cans albacore tuna
• 1 cup plain Greek yogurt
• 1.5 TBSP Siracha sauce
• Drizzle seasame oil
• Carrots & cucumber
• Chopped green onion
• Toasted sesame & black sesame

1. Heat cauliflower rice & jasmine rice per package directions, combine in bowl and season with seasoned rice vinegar.

2. Mix Greek yogurt, siracha, sesame oil and tuna in bowl.

3. Portion rice into bowls and top with tuna mixture.
When ready to eat, add chopped cukes, carrots, green onion and sesame seeds. Can add soy sauce if desired.
Makes 3 servings.

412 cals | 40g pro | 44g carbs | 8.5g fat

Address

Conway, AR

Website

http://Www.sarahmoneyrd.com/

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