Kitchen Coach by Sarah Mirkin, RD, CPT

04/22/2026

If you’re struggling with digestive issues such as bloating, irregularity and discomfort, you’re not alone.

I see this every day in my practice.

Most people are told everything is “normal” or that it’s IBS—
but they’re still dealing with symptoms.

There’s usually a reason.

And once you understand what’s actually going on,
we can address the root cause—
not just manage symptoms.

👉 Comment “BLOAT” and we can begin getting to the root cause of your symptoms

👉 ❤️and share this with someone struggling with bloating and digestive issues

04/21/2026

If you feel bloated all the time… you’re not imagining it.

You go to the doctor
They run multiple tests
Everything comes back “normal”

So you’re told it’s “just IBS.”

But you’re still dealing with uncomfortable and often embarrassing symptoms every single day.

Here’s what you might not have been told:

Not all causes of bloating are part of routine testing.

Some of the most common causes of chronic bloating—like SIBO—require specific testing to identify.

The good news?

That testing is non-invasive and can give you real answers.

And once you understand what’s actually going on, everything starts to make more sense.

From there, you we actually address the root cause— not just manage symptoms.

That’s exactly what I help you do.

👉 Comment “BLOAT” and I’ll message you
or send me a message and we can start figuring this out together.

👉 Share this with someone you know, struggling with digestive issues, such as bloating.

04/16/2026

There is a lot of hype around NAD but little science behind it. The less popular supplement NAC has significant clinical relevance that is backed by science.

NAD plays a role in:
• inflammation
• cravings
• brain signaling

This is why it may be beneficial for you if you're struggling with issues like stomach bloating and stress eating.

That said — it’s not a magic fix, and it’s not for everyone.

Dosing, timing, and your specific symptoms matter.

If you’re dealing with:
• chronic bloating
• digestive discomfort
• stress-related eating

There’s usually more going on underneath — and a more targeted approach works better.

Save this so you don’t forget 👇

👉Share with someone who’s always dealing with bloating or cravings.

👉Comment NAC if you want help figuring out if it's for you.

04/15/2026

Creatine is one of the most talked-about supplements right now—and for good reason.

It’s one of the most researched supplements we have and actually does what it claims:
✔️ Improves strength and workout performance
✔️ Helps build and preserve lean muscle
✔️ Supports recovery
✔️ Even has benefits for brain function and mental energy

And no—it doesn’t cause fat gain. The small weight increase some people notice is just water pulled into your muscles (not a bad thing).

If you’re working out, trying to lose fat, or just want better energy and performance overall… this is one of the few supplements worth considering.

👉🏼👉🏼See link in bio for 15% of Thorne supplements!

👉🏼👉🏼For extra help on your journey to gain strength and lose body fat DM me!

03/17/2026

This is such an easy anti-inflammatory lunch or snack 🥑✨

I wanted to share this today because I recommend canned tuna all the time as a quick, high-protein option—but the question I always get is: “What about the mayo?”

Instead, I swap in avocado 🙌
It adds creaminess, healthy fats, and a boost of nutrients without the heaviness of traditional mayo.

Honestly, it’s a game changer.
So many of my clients are surprised at first—but once they try it, they love it.

Simple, satisfying, and actually supports your body 💚

Try it with:
• Tuna
• Avocado
• Lemon
• Salt + pepper
• Everything bagel seasoning (optional)

I sometimes add it to multi seed bread or have it in lettuce leaves.

Save this for an easy go-to meal!

(for low FODMAP check out Everything Bagel Seasoning)

03/08/2026

As a registered dietitian, specializing in weight management and digestive issues, I also work with my clients to help them increase muscle mass and decrease body fat.

Creatine deserves all of the hype it's getting. I know a lot of you are still hesitant to take it, and have questions about how and when.

I hope these slides answer your questions! Please add any additional questions below!

Do you take creatine? What has your experience been like?

03/04/2026

👋 I see a lot of new faces here! Thank you for following me. If you’re new here — welcome! 🫶

Ive been practicing as a registered dietitian for over 25 years. I'm passionate about helping you finally feel great in your body.

I specialise in:
🔹 Irritable Bowel Syndrome (IBS)
🔹 Small Intestinal Bacterial Overgrowth (SIBO)
🔹 Weight Management

My approach is evidence-based, personalized, practical, and always compassionate. 💛

Your gut health or weight loss journey starts here.
—

📩 DM me

03/01/2026

Sometimes you just want dessert for breakfast...

Believe it or not every ingredient in here is healthy. This breakfast also gives you 25 g of protein and 380 calories. 80 of the calories come from the tablespoon of dark chocolate chips.

Ingredients:
1egg
1/2 cup cottage cheese
3 tbsp almond flour
1/2 tsp baking powder
1/2 tsp vanilla extract
1 tbsp monk fruit
2 tbsp dark chocolate chips

Directions:
Blend all ingredients together except for chocolate chip chips.
Pour mixture into oven / microwave safe baking dish
Here you can add the chocolate chips on top or halfway through cooking.
I first microwave the mixture for 60 seconds then added the chocolate chips.
While the dish was in the microwave, I preheated the air fryer to 375 on bake.
After a few minutes, it looked golden brown as you can see in the first photo. When I tasted it, it was still liquid inside. It was delicious though!
I put the dish back in for three minutes.
I heated frozen strawberries as my sauce.
With a small amount of butter on top, it was delicious!

!

01/29/2026

These cheesy veggie cakes are delicious and low FODMAP. They are perfect for a mid-day satisfying snack!

Cheesy Broccoli & Zucchini cakes — 1 Serving

Ingredients

Fritters

⅔ cup broccoli florets (about 2.2 oz)
⅓ cup grated zucchini (about 1.5 oz)
2–3 tbsp grated cheese (colby, cheddar, or vegan)
2–3 tbsp gluten-free all-purpose flour
Pinch salt (~1/16 tsp)
Pinch black pepper (~1/16 tsp)
⅓ egg (use 1 egg, lightly beaten, then measure out ~1 tbsp + 1 tsp)
1 tbsp lactose free milk or unsweetened almond milk.
1 tsp garlic-infused oil

Zesty Lime Aioli (1 Serving)

1 tbsp + 1 tsp mayonnaise (about 21 ml)
¾ tsp fresh lime juice
⅛ tsp lime zest

Instructions

Steam or microwave broccoli until just tender, then finely chop.
Squeeze excess moisture from grated zucchini with a paper towel.
In a bowl, combine broccoli, zucchini, cheese, flour, salt, and pepper.
Add measured egg, milk, and garlic-infused oil. Mix to form a thick batter.
Heat a lightly oiled skillet over medium heat.
Spoon batter into 2–3 small cakes and cook 3–4 minutes per side until golden.
Stir together aioli ingredients and serve with warm veggie cakes.
Enjoy!

01/28/2026

01/14/2026

Breakfast of Champions!

My client posted this in his food records and I was thrilled.

Bigger breakfast. Smaller dinner.
Your metabolism actually prefers it.

When you eat matters just as much as what you eat — and your body is most efficient earlier in the day.

✨ Why breakfast deserves more attention;

• You burn more calories digesting food in the morning
• Your body handles carbs better → lower blood sugar spikes
• Insulin sensitivity is higher earlier in the day
• Appetite hormones work in your favor → less hunger later

📉 What studies consistently show:

✔️ Greater weight loss with the same calories
✔️ Better triglycerides & cholesterol
✔️ Improved blood sugar control
✔️ Better heart health markers

⏰ This all ties back to your circadian rhythm — your internal clock that’s optimized for eating during daylight hours, not late at night.

Bottom line:
Front-loading your calories helps your metabolism work with you, not against you. That doesn’t mean skipping dinner — just making it lighter and earlier when possible.

Small shifts. Big metabolic payoff. 💪

Have you noticed this?

01/05/2026

The definition of insanity is doing the same thing over and over again expecting different results. Let me be your guide in 2026 so you have the results you've been looking for by 2027.

Real progress happens when your plan is personalized — built around your digestion, your metabolism, and your life.

If you’re ready for this year to be different, I’m accepting 3 new clients now.

DM me “START”