WEIGHT LOSS & LIFESTYLE MEDICINE COACHING I  NINA FRUSZTAJER, MD, MS

A hearty, nutrient-rich, delicious salad that last for days makes healthy eating a breeze. This colorful salad is loaded with fiber that will keep your gut healthy plus anti-oxidants for overall health. Get creative if you don’t have all of the ingredients and make it your own. Enjoy!

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Kale, Pepper, and Quinoa Salad with Peanut Ginger Dressing

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The Greek Salad Meal with Tofu

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Beet, Ginger, & Orange Gazpacho

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Salmon, Broccoli, and Rice Bowl: Re-thinking the Frozen Dinner

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Broccoli, Kale, Brussels Sprouts Salad

Having a big batch of roasted veggies on hand makes for easy, delicious, nutritious meals for several days.

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Roasted Vegetable Recipe

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Easy 7-Day Dinner Meal Plan  

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5 Ways Diet Can Improve Brain Health

Why do we reach for food, specifically high carb and often high fat foods, when we feel emotional? Because food provides a temporary escape, numbs the feelings, and provides something distracting and enjoyable.

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Self-Care

Let’s face it: when you’ve got a lot of responsibilities to juggle and are prioritizing your own well being, making complex, time-consuming meals isn’t high on the list. However, eating a variety of tasty, healthy meals is appealing. So how do you make delicious, healthy meals when you don’t have a lot of time? The answer is to cook basic foods and dress them up with sauces and condiments. The goal is healthy, easy, quick, and just enough flavor to make it interesting.

Sauces and Condiments: Add Pizzazz to Your Meals

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“What should I cook?”  Whether you’re asking yourself that question or your family is, fear no more!  If you spend a few hours on the weekend getting ready for your weekday lunches and dinners, you’ll always have key items on hand for a variety of menus in 15 minutes or less.  Make as many or […]

Weekend Meal Prep to Make Weekday Menus a Breeze!

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The benefits of heart-healthy omega-3 fats, unsaturated fats, and healthy saturated fats are well known. But how exactly do you go about incorporating them into your diet? Start with these 7 suggested foods: hemp seeds, walnuts, omega-3 eggs, trout, grass-fed beef, avocado, and dark chocolate.

7 Foods that Add Healthy Fats to Your Diet

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Tuna Confit with Lemon, Rosemary, & Garlic Pressure Cooked Adapted from Dinner in an Instant by Melissa Clark The word confit is derived from the French verb “confire” which means preserve.  As a cooking process, it means a food that is cooked in oil for savory foods (or sugar water for fruits) at a temperature lower than […]

Tuna Confit with Lemon, Rosemary & Garlic Pressure Cooked

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Ever since a family trip to Israel a few years ago, we’ve loved the version of a Chicken Shawarma sandwich we came up with when we got home. Everyone can build their own creation depending on the ingredients they like best. Really, whatever you have on hand will work. You can marinate the chicken and […]

Chicken Shawarma Night!

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