Kitchen Coach by Sarah Mirkin, RD, CPT

09/15/2025

08/19/2025

Many of my clients that struggle with weight loss have several of the unhealthy habit listed above.

Sleep is much more important than you might think. Without enough quality sleep you'll not only feel more hungry and be more likely to make poor choices, but this also will SLOW your metabolism down. If you're wondering why you're not seeing results from those workouts, not enough quality sleep could be part of the problem.

You think you're not eating very much at restaurants because you’re careful to order healthfully, however restaurants tend to serve large portions and make the food more delicious by adding a lot of fat! This makes it easy to overeat without being aware of it.

You believe that you're active because you go to the gym for 30 to 60 minutes, 3 to 5 days a week. If you're sitting the rest of the time you're not moving enough.

You love going on a “relaxing” vacation because to you this is an excuse to overindulge on food and not move your body. Why not go on an active vacation?
You have too many excuses for not to going to the gym or making poor food choices.

You're a member of the "clean plate club". You're not paying attention to your hunger and society signals. This causes you to eat past the point of being satisfied.

Your mid afternoon snack is full of carbs. This causes you to be overly hungry an hour or two later.

More than an hour of TV is highly correlated with obesity. It's the most sedentary activity there is. Not to mention most people like to eat in front of the TV.

When you skimp on food during the day this usually leads to excessive hunger, and overeating on less healthy foods, at night.

The list goes on and on, but I thought I would name a few habits that you may not realize are causing you to hold onto extra pounds.

Habits are tough to change. My job is to help you make permanent healthy habit changes to establish a healthy weight long-term!

08/14/2025

Enjoy PACHA's 2-ingredients organic, gluten-free sourdough buckwheat breads and tortillas. Allergen-free and celiac safe. Packaged in home-compostable materials and verified regenerative for a healthier planet.

08/01/2025

3 things you may be overlooking when you're trying to lose weight or fix your gut. It's not only about what you eat ...

1. When you eat, are you paying attention to the food and eating slowly? Are you practicing mindful eating?

2. Sleep is so important! If you're not sleeping enough and not getting into deep sleep it will be easy to pack on the pounds!

3. Choose organic. Believe it or not it plays a huge role in your gut microbiome, inflammation, and your weight. Make sure to buy organic pasture raised meat, dairy and eggs. Choose organic produce most of the time, especially if there isn't a thick skin to peel off.

If you'd like my help to reach your goals please don't hesitate to reach out to me! Sarah@kitchencoachrd.com

07/14/2025

Please read my interview on the Meals Hero blog here

Living with SIBO (Small Intestinal Bacterial Overgrowth) can be an overwhelming and frustrating experience. The constant discomfort, misdiagnoses, and ineffective treatments often leave people feeling stuck and hopeless. But with the right guidance, relief is possible.

07/10/2025

To all my friends, family, and followers...
I'm still blocked from Instagram. I receive notifications that you are sending messages but I can't open them.

I was unfollowing multiple accounts and Instagram tagged it as suspicious activity against community standards.

I have tried EVERYTHING to get back in. It's been over 3 months. If anyone knows anyone that knows anyone that works for Instagram I would be so grateful 🙏🏼🙏🏼

03/03/2025

I know A LOT of you have given up. You may believe that you have IBS and it's a condition you have to live with. Many of you have been to gastroenterologists who have told you that. They may have even told you there's nothing you can do. It's so sad that so many gastroenterologists have little or no knowledge about IBS and SIBO. Maybe your doctor does know about SIBO. 99% of the time they will not treat it correctly.

More knowledgeable GI docs might tell you to follow the low FODMAP diet. They don't tell you that it's a temporary diet. They also usually don't tell you that it's almost impossible to follow without the guidance of a dietitian who specializes in gut issues.

This is one of the reasons why so many people are suffering with stomach issues. It is also why my clients get better! I make sure they they're tested properly and treated properly. I walk them through every step of the way. The low FODMAP diet is temporary. Most of the time my clients are happily surprised by all the foods they can eat and enjoy while they're following this diet. Of course they are thrilled because they feel so much better. there are too many things that are more important than feeling good.

I work virtually. Please reach out to me if you are struggling!

10/02/2024

I have had countless people with IBS come to me for help, saying they tried the low FODMAP diet and it didn't help.

The first time this happened I was at a bit of a loss but suggested that my client give it another shot with my guidance. We were both very happily surprised that it was successful.

This happens all of the time now. I'm confident that you will have a very different experience on the low FODMAP diet when you are working with me.

Many people are fearful that they will need to give up all of their favorite foods. That's not the case! I will introduce you to so many low FODMAP products and seasonings as well as many delicious recipes!

The low FODMAP diet is not long term, however most of my clients feel so great that they don't want to start reintroduction.

Weight loss is very common with this diet, and, with my guidance, many people gain lean muscle.

Usually after 5 days on this diet my clients feel substantially better. It's not just the IBS symptoms that go away but they sleep better, their energy is great, and they no longer have anxiety.

I'm so passionate about helping people resolve their digestive issues. I know how awful it can be to live with.

It's very sad that most doctors are not knowledgeable about how to test for and treat IBS/SIBO. In most cases I refer my clients to doctors I work with or I tell them exactly what to say to their doctor.

If you're struggling please reach out to me. I can help! The most common symptom of SIBO and IBS is stomach bloating. The second most is irregularity.

DM me with questions 🙏🏼❤️

09/30/2024

People assume that I exercise daily to look fit. They may say things like, "Good for you, it's a lot of work to stay fit".

The people who know me well might laugh at that.

I exercise to feel good! It becomes habit, like showering or brushing your teeth every day. How would you feel if you didn't do those things? Once exercise becomes habit it becomes a necessary part of your day!

Did you know that exercise has been proven to be more effective than any prescription medication to treat anxiety and depression? Really think about that.

Exercise is a privilege, not a punishment. It's a natural mood and energy booster. It helps you to live a long, healthy and happy life!

Did you know when you feel tired after a long day at a desk job that exercise is the best thing to do to feel awake and energized?

Most people tell me after a long day like that they are too tired to exercise.

Mental fatigue can be cured by physical activity! I crave it after a long day like that. Next time you're feeling tired from working your mind all day, try exercising and see how you feel. Give it 10 minutes. If you want to stop after those 10 minutes then you can, but I bet you won't!

I'm a registered dietitian and certified fitness trainer. I work virtually with people all over the word to help them look and feel their great and live their best life! DM me if you that is something you want to achieve.

Why do you exercise?

09/23/2024

FOOD IS MEDICINE.

One example that comes to mind is blueberries. Why look for a magic pill when we can just eat more fruits and vegetables?

It's as if people don't believe the research. Maybe it seems too good to be true?

I've actually had clients with memory issues that increased their blueberry intake and really felt the difference!

Blueberries may have the highest antioxidant capacity of all the popular fruits and vegetables. Flavonoids appear to be the berries’ antioxidant with the greatest impact to help you avoid dementia and all major chronic disease and illness.

Studies suggest that blueberries reduce DNA damage, which is a leading driver of aging and cancer. They also aid weight loss and diabetes prevention.

The antioxidants in blueberries reduce a predominant risk factor for heart disease by preventing oxidative damage to “bad” LDL cholesterol. They also benefit your brain by aiding brain function and delaying mental decline.

For all of you with IBS, blueberries are unlimited low FODMAP!

A cup of blueberries a day may keep the doctor away! Frozen is just as nutritious as fresh.

07/15/2024

Do you struggle with stomach bloating, and other unpleasant digestive issues?

I know for a fact that a large percentage of you do! Too many of you suffer in silence. It may be because you feel defeated after going to see gastroenterologists that didn't help you.

Unfortunately, there are very few GI docs out there that are knowledgeable about SIBO. SIBO stands for small intestine bacterial overgrowth. The 3 gasses that should be tested for in a SIBO breath test include hydrogen, methane, and hydrogen sulfide.

Approximately 80% of people with IBS actually have SIBO. With the help of a registered dietitian specializing in IBS/SIBO (me) and a GI doctor this can be resolved!

There is no cure for IBS but there is a cure for SIBO.

In my FIX YOUR GUT FOR GOOD program, I work with you individually, and guide you every step of the way so that you can resolve issues with IBS long term.

I'm offering a 10% discount to the first 3 people that DM me.