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

Oat bran is the outer layer of the oat groat just beneath the outer hull. Oat bran has the same beneficial nutrients as steel cut and whole oats yet it has more fiber and protein. When cooked or soaked, it has a creamy texture many people enjoy. Soaking oat bran overnight with other nutrient-packed ingredients […]

Overnight Oat Bran with Blueberries, Coconut & Ginger

Nutrition

read more

An easy make-ahead black bean salad – delicious and nutritious!

Black Bean Southwest Salad

Nutrition

read more

Easy make-ahead muffins for a nutritious, delicious breakfast or snack any time

Banana Oat Chia Seed Muffins

Nutrition

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

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

read more

“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!

Nutrition

read more

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

Nutrition

read more

Consuming carbohydrates elevates serotonin levels by allowing the amino acid tryptophan, out of which serotonin is made, to enter the brain which can make stress a little more manageable and make you happier.

Eating Your Way to Happy

Nutrition

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.