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May 8, 2025

What Do We Do When It All Feels Too Much? Self-Care Tools for Stress & Overwhelm in Perimenopause

Feeling overwhelmed by stress, emotional strain, and hormonal shifts? In this blog, I share practical, science-backed self-care strategies I personally use — and teach my clients — to navigate high-stress periods, especially during perimenopause. Learn how to manage emotional overload, support your nervous system, stabilise mood and energy, and protect sleep through mindful practices like breathwork, gentle movement, time-limited worrying, and consistent nourishment. These tools help women in midlife feel calmer, more resilient, and better equipped to care for themselves — even when life feels like too much.

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April 20, 2025

Reclaiming Balance After Pesach: A Gentle Reset for Your Body and Mind

Struggling after Pesach? Learn simple, sustainable strategies to support your health, balance hormones, and rebuild nourishing habits with confidence.

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March 23, 2025

How to Create a Calmer, More Nourishing Pesach (Especially as a Woman Over 40)

In this blog, Justine Friedman shares practical strategies for women over 40 to create a calmer, more nourishing Pesach. With the added pressures of midlife changes, holiday preparation can feel overwhelming. Justine highlights the importance of managing stress and maintaining balanced blood sugar to support energy levels, mood, and overall well-being during Pesach. She offers insights on how to simplify, pace yourself, and prioritize your own health while preparing for the Chag. The blog includes a helpful replay of a conversation with Dr. Barbara Schwarck on reducing Pesach-related anxiety and staying aligned with wellness goals.

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February 10, 2025

Feeling Out of Control? How to Manage Menopause Without the Rollercoaster Ride

Struggling with menopause symptoms? Take back control with practical tools, expert guidance, and support in Thriving Through Change!

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January 20, 2025

Conquering Emotional Eating: A Woman’s Guide to Hormones, Cravings, and Balance After 40

Navigating life after 40 often brings unique challenges, from juggling careers and family to managing your well-being. For many women, emotional eating becomes an unexpected obstacle. Hormonal shifts, intense cravings, and stubborn weight changes can leave you feeling disconnected from your body and frustrated with your eating habits. But emotional eating is not a failure or lack of willpower—it’s your body’s way of signaling deeper emotional or physical needs. Hormonal changes, particularly during perimenopause and menopause, can amplify cravings and emotional triggers, making it feel like your body is working against you. This guide explores why emotional eating becomes more common at this stage, the role hormones play in hunger and satisfaction, and how you can break the cycle with practical, compassionate strategies. From understanding your body’s cues to nourishing it with balance, you’ll learn how to reclaim your relationship with food and create a more empowered connection with yourself. With the right tools and mindset, you can take control of emotional eating, overcome cravings, and embrace a healthier, more balanced approach to nourishment. Progress, not perfection, is the goal—and you’re stronger than you think. Let’s begin this journey together.

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December 30, 2024

Small, Sustainable Steps: The Key to Building Healthy Habits for 2025

As 2025 begins, the excitement of a fresh start inspires many to make big resolutions. However, research shows that small, consistent changes lead to greater long-term success compared to drastic overhauls. This blog explores the science behind sustainable habits, drawing insights from experts like BJ Fogg, James Clear (Atomic Habits), and Dr. Carol Dweck (Mindset). Key strategies include starting small, celebrating wins, adopting a growth mindset, customizing your approach, and seeking support. Rather than relying on January 1st as a reset point, the blog emphasizes that every day is an opportunity for progress. By focusing on incremental, manageable actions, you can achieve lasting health and happiness in 2025.

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August 7, 2024

Embracing Your Body and Cultivating a Positive Relationship with Food

Navigating the overwhelming messages about dieting on social media is challenging, mainly when conversations with friends and family often focus on weight and the “ideal” body shape. As summer approaches, these messages intensify, urging us to be “summer body ready.”

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August 2, 2024

Getting Old Is For the Birds: Embracing Aging Gracefully

My late gran used to say to me while shaking her head in disbelief, “Getting old is for the birds!” She always prided herself on her appearance, painstakingly having her hair and nails done and her makeup just so. She passed away one month before her 99th birthday.

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June 28, 2024

Overcoming Self-Sabotage: Embrace the Fear of Success and Achieve Your Goals

Have you ever come tantalizingly close to achieving a goal, only to find your plans derailed at the last minute? The thrill of almost reaching the finish line can quickly turn into frustration, especially when you realize that the obstacles in your path might be self-inflicted.

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June 24, 2024

Are You Truly Taking Your Health Seriously? Assess Your Knowledge and Discover the Best Path to Wellness

As we approach 40, the way we approach our health and wellness becomes more crucial than ever. Our bodies undergo significant changes as women, and the strategies that once worked may no longer be as effective. This is a pivotal time to reassess our dietary habits, eating strategies, and overall lifestyle. Are we truly doing everything we can to maintain our health and vitality? Let's delve into some critical questions that every woman over 40 should consider.

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May 16, 2024

Introduction to the low FODMAP diet guide for women of all ages

Understanding IBS and the Importance of a Tailored Diet: Irritable Bowel Syndrome (IBS) affects an estimated 10-15% of the global population, with a notable prevalence among women, particularly those aged 40 and above. The symptoms, including abdominal pain, bloating, and altered bowel habits, can significantly impair quality of life.

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May 13, 2024

Introduction to the DASH Diet for Women Over 40

The DASH Diet, originally designed to combat high blood pressure, is particularly beneficial for women over 40 who face an increased risk of hypertension and cardiovascular diseases as they approach and pass through menopause.

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May 10, 2024

Keto Diet Benefits for Women Over 40

‍For women over 40, managing weight and hormonal changes becomes increasingly important.

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May 8, 2024

Embrace a Mediterranean Diet tailored for women over 40

The Mediterranean Diet is renowned for its benefits in promoting longevity and preventing chronic diseases, making it particularly appealing for women over 40 who want to optimise their health as they age.

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April 15, 2024

Holistic Eating Advice and Mediterranean Diet Consultation - Justine Friedman RD

Choosing the proper diet can be a pivotal step toward improving one’s health and wellness. As a registered dietitian, I guide my clients through various dietary options, tailoring advice to fit their unique health needs and lifestyle preferences. This article explores popular diets, including structured approaches like the Mediterranean diet, the flexible, symptom-managing Low FODMAP diet, and the mindset-oriented practice of Intuitive Eating.

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April 11, 2024

The Vital Role of Clinical Dietitians in Modern Healthcare

Explore the multifaceted role of Registered Clinical Dietitians in healthcare, from patient care to advocacy, and their impact on health outcomes.

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March 14, 2024

Unmasking Your Inner Strength: A Holistic Approach to Purim 

As Purim approaches, we're reminded of the power of authenticity and courage through Queen Esther's story, inspiring us to embrace a holistic approach to wellness and unmask our true selves in our journey toward well-being.

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March 1, 2024

If you google “What is the best diet for weight loss?” 5 options immediately pop up

Justine Friedman critiques fad diets, advocating for a personalized, holistic approach to weight loss. She emphasizes understanding individual health needs, mindfulness, and sustainable habits. By focusing on nourishing the body and fostering a positive relationship with food, she guides clients towards lasting well-being and fulfillment

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January 1, 2024

A New Year- A New You!

The feeling of a new beginning is exciting and daunting. It is appealing to know that you can start over, wipe the slate clean, and step forward without any baggage from the past.

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December 26, 2023

This is for all the women who know what to eat but struggle with the implementation piece. I've got you covered!

If I had a dime for every time I heard these words!So many of the women I speak with, once they know what my profession is, invariably say to me that despite knowing what foods they “should” be eating and what they “should” be avoiding they just can’t seem to implement it.

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October 29, 2023

Navigating War, Worry, and Wellness: A Holistic Health Approach with Your Lifestyle Consultant

Amidst the chaos, should self-care take a backseat? In times of uncertainty, prioritizing your well-being might seem trivial, but it's crucial. Discover why nurturing yourself is not just a personal luxury but a necessity, especially for women as the core of their families

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September 6, 2023

The three things I wish I knew before I turned 40

Turning 40 for women often brings a subtle but profound shift in maturity and self-acceptance, influenced by hormone changes.

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August 20, 2023

The 21 lessons I have learned as a Clinical Dietitian

Reflecting on 21 lessons I have learned in 21 years as a clinical dietitian.

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July 18, 2023

5 Tips to Help You Eat & Feel Nourished While on Vacation

Ensure your vacation is a true break by embracing these 5 practical tips to eat healthily and stay nourished while away.

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June 25, 2023

Navigating Perimenopause and Menopause with Grace

As women navigate perimenopause and menopause, discussing the inevitable changes becomes crucial.

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June 15, 2023

The Truth About Weight Loss: What Really Matters in Your Health Journey

The pursuit of weight loss may seem logical when feeling uncomfortable in one's body, but is it the true solution?

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June 4, 2023

What I wish I knew 8 years ago...

Navigating daily stresses can be challenging, and prolonged stress can lead to burnout and adrenal fatigue.

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May 1, 2023

I love you, BUT if you were thinner then I would love you more & unconditionally

Release the grip of societal pressures on body image and self-worth

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October 22, 2022

Aren't you curious to know the difference between a diet and a holistic approach?

Explore a holistic approach to wellness – no more restrictions, just self-care.

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July 6, 2021

Do Carbs Really Make You Fat? Debunking the Myth and Embracing Healthy Carbohydrates

Debunking the myth that "carbs make you fat," it explores the impact of refined and unrefined carbohydrates on health, addressing common concerns and offering practical tips for incorporating healthier choices into your diet.

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June 15, 2021

Musings of a dietician in lockdown

Motivation for exercise and healthy eating can wane during lockdown.

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June 15, 2021

“Weighing in” on lockdown eating

In challenging times, the relationship with food often becomes complex. Emotions, stress, and accessibility contribute to unhealthy choices.

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June 15, 2021

"From Slavery to Freedom": Transformation is in the air! Do you feel it?

As we welcome spring and approach the festival of Pesach, symbolizing freedom from slavery, let's reflect on breaking the shackles of our own limiting mindsets.

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June 15, 2021

Caveman vs Covid-man

Navigating through the challenges of 2020, the ongoing uncertainty and stress have triggered a continuous 'fight or flight' response, leading to elevated cortisol levels.

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June 15, 2021

Achievemephobia- Why do we fear Success?

Fear of success may manifest as self-sabotage, hindering our journey to achieving goals. Recognizing this fear's anatomy, tied to comfort zones, is the first step.

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June 1, 2021

Holistic Health: Nourishing the Mind-Gut Connection for Mental Wellbeing

Make mindful food choices to boost serotonin, reduce inflammation, and foster overall well-being.

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June 1, 2021

Building Lasting Lifestyle Habits

Break free from old habits and embrace a journey to wellness with realistic goals and self-compassion. Discover personalized support for your unique path in a complimentary consultation.

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