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

Protein intake increases mental alertness for several hours after eating. This is because dietary protein increases levels of the brain neurotransmitters norepinephrine and dopamine which can make it easier to concentrate, learn, and complete complex tasks. A lack of dietary protein can be associated with decreased cognitive function.

Nutrition

5 Ways Diet Can Improve Brain Health

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Self-Care

Feeling Worthy and Making Yourself a Priority

Nutrition

Overnight Oat Bran with Blueberries, Coconut & Ginger

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

Protein intake increases mental alertness for several hours after eating. This is because dietary protein increases levels of the brain neurotransmitters norepinephrine and dopamine which can make it easier to concentrate, learn, and complete complex tasks. A lack of dietary protein can be associated with decreased cognitive function.

5 Ways Diet Can Improve Brain Health

Nutrition

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Clients often tell me they don’t have time to exercise, plan meals, go to bed at a reasonable hour, or schedule things they enjoy. Is it really about time?  After all, everyone has the same number of hours available to use throughout the day and we all have a certain degree of control over how […]

Feeling Worthy and Making Yourself a Priority

Self-Care

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Do you have a To Do list that should really be titled a “Things I Need to Do but Never Get To?” Sometimes we use our lists against us. For example, using it to feel discouraged by how busy we are, criticize our time management skills, or tell ourselves we are falling short in our lives. It doesn’t have to be this way! 

Planning your time is a work in progress. Eventually it becomes second nature and adds enormous value. With the ongoing pandemic it’s even more important because without as many scheduling anchors in our lives, it’s easy to feel that time gets away from us without spending it on things that we actually care about. 

How to Get Things Done

Life Coaching

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Success requires overcoming obstacles and that can be hard. Why, then, when the going gets tough, are we unprepared and wonder why the journey is not pain-free? Part of it has to do with our desire to avoid pain, seek pleasure, and take the path of least resistance. Being aware of this triad can help you better accept, and tolerate, the obstacles you’ll face.

Tolerating Obstacles on The Path to Success

Life Coaching

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A bedtime routine helps you wind down for a good night of sleep, and we can all agree sleep is vital to health and overall wellbeing. It can also help us use our daytime productive hours more effectively. Why, then, is it so hard for so many of us to implement and stick with a nightly bedtime routine? 

Benefits of a Bedtime Routine

Self-Care

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There are a lot of myths about fruit consumption. Vegetables in general offer a wider range of nutrients, more fiber, phytochemicals, and a lower sugar load for your body compared to fruit. However, if fruit consumption means you’re eating fewer baked goods or processed foods than you would if you were not eating fruit, you’re in good shape when it comes to health and feeling your best. Moderation, variety, and whole organic foods – and how you feel – remain your best nutrition guidelines.   

Is Fruit Actually Healthy? It Depends…

Nutrition

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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

Nutrition

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It’s not always easy to follow through with an alternative plan and break the familiar habit.  But using imagery to formulate a specific action in response to a specific trigger can give you clarity about what actions will support your goal, confidence to follow through, and, ultimately, the success you’re aiming for.

Using Imagery to Avert Self-Sabotage

Life Coaching

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I am blessed with kids I feel close with, a loving extended family, dear friends I stay in touch with regularly, romantic relationships that have added much to my life, inspiring work colleagues, volunteer communities, an ability to strike up conversations with strangers and make new friends, and resources to engage people to help me. […]

Feeling Lonely Even When You’re Not Alone

Life Coaching

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When you achieve goals in a way that honors you and the process, by the time you reach your goal, you’ll realize you’ve already reaped many rewards: the achievement simply sweetens the prize.

How You Achieve Your Goal is as Important as the Achievement Itself

Life Coaching

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Navigating executive function issues can be challenging and fraught with emotion. Frustration is common for everyone. Children often feel shame, isolation, and hopelessness. Parents often feel guilt, anxiety, and anger. These emotions are difficult for the child and the parent, and they can wreak havoc on the parent-child relationship thus compounding the problem. Being compassionate towards yourself is key. Being compassionate with your child will let him or her know they are not alone or misunderstood, give them the security and confidence to learn and evolve, and strengthen your relationship. From there, you will both be in a much better position to find and sustain solutions that work for both of you.

Parenting a Child With Executive Function Issues

Life Coaching

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Being a Health Coach for Divorced Parents is a logical extension of the wellness, nutrition, and life & lifestyle coaching I’ve been doing since 2001 when I first became a certified life coach. Recently I’ve been working with more divorced parents who want to refuel their tank and create a happier and healthier next chapter for themselves and their children, and I want to embrace divorced parents and the related issues more fully. I enjoy more acceptance, joy, gratitude, and success in my life these days, and I’ve come to peace with issues of divorce that I was unable or not ready to address in the past. I’m eager and honored to help others get to their happy place without having to go through everything I went through to get here.

Health Coaching for Divorced Parents

Life Coaching

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Transitions are Exciting…and Can Feel Overwhelming Transitions can be exciting because we’re welcoming something new into our lives: a job change, kids going off to college, moving to a new city, a new relationship, or even a new season are common examples. Anticipation of the good things that will happen can feel energizing and fun.  […]

Single Parenting in Times of Transition

Uncategorized

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Whether you want to get out of debt, redirect your professional life, feel more energetic, lose weight, improve your relationships, or get more joy out of being a parent, Life Coaching can help you get there.

The Many Benefits Of Life Coaching 

Life Coaching

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I’m so excited that you are here. I’ve combined my own life lessons plus 20 years of life, nutrition, and wellness coaching into this site and my coaching practice so I can help you love your body, your self, and your life.   I’ve always been a high achiever. I earned good grades in school, became […]

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Life Coaching

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