Home

Book A Free Session Here to Learn More!

blog
GEt Started
coaching
contact
About

NUTRITION AND WEIGHT LOSS COACHING
NINA FRUSZTAJER, MD, MS

NUTRITION AND WEIGHT LOSS COACHING I  NINA FRUSZTAJER, MD, MS

One highly effective way to keep meals tasty and easy is to repeat the same basic menus from week to week. Then change things up with slight variations and liberal use of sauces and condiments. A weekly dinner schedule takes the guesswork out of meal planning, streamlines weekly food shopping, and expedites cooking because you’ll get skilled and efficient with these meals. Win-win all around!

Nutrition

Easy 7-Day Dinner Meal Plan  

READ MORE

Dr. Nina's Blog

Nutrition

5 Ways Diet Can Improve Brain Health

Self-Care

Feeling Worthy and Making Yourself a Priority

Nutrition

Overnight Oat Bran with Blueberries, Coconut & Ginger

Nutrition

Kitchen Clean-out

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. 

Life Coaching

How to Get Things Done

READ MORE

Dr. Nina's Blog

Nutrition

Black Bean Southwest Salad

Nutrition

Banana Oat Chia Seed Muffins

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.

featured story

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

read more

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

read more

While it’s important to have healthy ingredients on hand at home for easy, nutritious meal prep, it’s equally important to keep items that have negative health effects, including weight gain, out of the kitchen as much as possible. Key foods to eliminate from your kitchen include those with added sugars, chemicals, and emulsifiers & stabilizers.

Kitchen Clean-out

Nutrition

read more

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

read more

These easy salad dressings can add some pizzazz to your veggies.  Each takes only minutes!  While there are plenty of great bottled dressings available in the supermarket, these are fresher and, at least in my opinion, even tastier.  Throw together whatever veggies you have on hand for your salads.  You can vary things up by […]

Easy Salad Dressings: Shake in a Jar

Nutrition

read more

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

read more

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

read more

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

read more

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

read more
You're good to go! Check your email to access the download.

Download My Essential Guide to 
Loving Your Body 

Learn how to appreciate what you have AND care for it in ways that will get you feeling and looking your healthiest best!  

Free E-BOOK

Loving Your Body 

Stay In The Loop!

Sign up for monthly inspiration, motivation and other helpful tools.