Tamar Schriger Nutritionist

10/08/2025

In last week's Torah reading, there's an instruction to care for ourselves. HOW???

Wellness is much more than the absence of disease.
It includes physical, emotional, spiritual, financial, social, vocational, environmental and intellectual components.
And they work synergistically when optimized.

To achieve and maintain optimal physical wellness, we need to eat whole foods and drink fluids, exercise regularly, sleep fitfully and manage stress.
Many foods in our supermarkets contribute to health. Generally, they are located in the periphery of the market.
The aisles tout processed foods with shiny, vibrant colored packaging with enormous eye appeal.
Health food store foods also need to be checked. Replacing white sugar with brown sugar, honey or artificial sweetener, does not ensure that a food is healthy. Not all GF products are healthy either

STRESS and food.
For some, stress causes the appetite to plummet. That’s me When I’m faced with stress, don’t show me food.
For others, stress can trigger cortisol release and increased appetite may follow, particularly for highly palatable (and highly caloric) so called “comfort” foods. Eating in this mindset can be followed by negative feelings and feeling overwhelmed.
"I can’t control myself”. “I was a bad person”.
Many of us have been there. I have been there.
❓ But what if I told you that this is not a dead end street?
❓What if I told you that there is a way out?
Stressful situations will happen. And we can channel the reaction energy in the direction we choose. It tends be more within reach
when we have been nourishing our body optimally.
And that path can start NOW. Before the Holidays!!!
This Wednesday, August 13, at 8PM, we will explore options for reframing our eating during stressful times. Join me for this FREE
workshop for women 40-120.
FROM STRESS TO DECOMPRESS: How we eat when stressed
Register here: https://forms.gle/ZSK8EcHf66LEp1yS7

09/07/2025

For women 40 and up to who wants to reduce chronic conditions, balance hormones,explore hunger and satiety, work on weight management.

09/07/2025

For women 40 and up. To reduce chronic conditions, balance hormone s, explore hunger & satiety, weight management.

01/07/2025

Are you a woman 40 & up overloading on protein for health benefits? Find out here how biochemistry works. Ready to turn a new page and get sustainable nutrition upgrades? Now you also save 30 shekels on your first session. Offer details at end of video. DM for info. . I work with all of you!!

24/06/2025

My hydration routine starts with two glasses of water and two glasses of tea in the morning. This is the text of the poem: UNDERhydration is widespread in our society. But our body adjusts so we often let it be. Research suggests that health impacts there may be. Between UNDERhydration and diseases such as obesity. So drink 2-3 liters a day. And prioritize yourself the HYdration way!

11/06/2025

Coaching is an empowering process: we will brainstorm together and design self-directed actions to enhance nutrition and lifestyle. We will develop sustainable self care practices that dovetail with your needs and schedule.

NEW! Introducing small group nutrition coaching. This option will give you the benefits of working and growing with a small group.

Whether you are interested in one-on-one work or group sessions, let’s connect:
0507230117 or venishmartem613@gmail.com

06/06/2025

Nutrition Coaching is self directed... empowering you to connect the dots.

30/05/2025

29/05/2025

UNDERhydration? It IS a thing....
(see graphic)

Nutrition coaching for women 40+:
*empowering
*non-judgmental
*at your pace and according to your needs

In addition to one-on-one, NEW...small group coaching (3-4 participants)!!

Have question?
Want more info?
Drop me an email: venishmartem613@gmail.com or WA 050-723-0117

12/05/2025

Detox: Your 24/7 Bodyguard and Pesach Sheni

Often detoxes/cleanses include a “lose weight quickly, feel energized, remove toxins”
component.

If it sounds too good to be true….

You can set your body up as a 24/7 detox vessel. Build a solid foundation and commit to caring for body, mind and soul with a whole foods-plant based nutrition and healthy lifestyle as your base.
Challenges come. Are we physically and spiritually ready to face them?

Quick Quiz
1. Do you sleep 7-9 hours per day?
2. Do you exercise 30-40 minutes at least 4-5 times/week?
3. Do you know when you’re hungry? Do you eat when you’re hungry?

TSN Women
In our clinic, we work with women 40 and up to create a step-by-step nutrition and lifestyle action plan with an empowering and non-judgemental approach.

What’s included?

Wellness questionnaire plus meeting to determine needs
Customized nutrition and lifestyle action plan
Menus
Motivational messages
Torah based perspectives
Follow ups
Email/WA availability for questions & updates

Pesach Sheni/The Second Passover is today. This day was an opportunity to bring the Passover sacrifice for those who were unable to do so a month earlier. Symbolically, it represents a second chance. An opportunity to reboot.

If you answered no to any of the QQ questions, it may time for a reboot.

Upgrading salad dressing to a high quality homemade version, is something I highly recommend. Made with evoo (extra virgin olive oil) and probiotic containing miso (fermented soy paste), homemade salad dressing is the perfect health treat. Commercial dressings typically contain large amounts of salt as well not insignificant amounts of sugar and the oil is almost always refined oil.

Vinaigrette Miso Salad Dressing

Ingredients

¼ cup rice vinegar and/or lemon juice and/or lime juice and/or balsamic vinegar
1 Tablespoon miso
warm water
½ cup evoo
1 tsp good quality mustard (good quality mustard comes in glass jars)
1-2 tsp silan (date syrup) or maple syrup
salt, to taste if needed (miso is quite salty)

Method

Put vinegar and/or lemon or lime juice in a mixing bowl with miso. Whisk together or blend with an immersion blender, adding water to achieve desired consistency.
Add other ingredients and mix well. Taste and adjust as needed.

27/03/2025

As we get ready to say goodbye to March--colorectal cancer and autoimmune disease awareness month-- and greet April, let's all committ to improving our gut health.

Upgrading gut health: A how-to guide
Your microbiome (microorganisms that inhabit our gut and other parts of our body) can be your own personal health factory and can help avoid or decrease severity of autoimmune disease, especially when caught at the onset.

PREBIOTICS: Eat plenty of non-digestible fibers of fruit, vegetables, whole grains and legumes.
PROBIOTICS: Contain live, beneficial microbes. These foods help the body to ramp up gut (and other body parts) health. Probiotic containing foods include bio yogurt, fermented pickles, sauerkraut, miso, tempeh and kimchi.

Commercial salad dressing is very popular, but has a high sodium content and contains refined oil, unless specified otherwise. Here is a recipe for a much healthier, probiotic-containing version.

VINAIGRETTE MISO SALAD DRESSING

Are you ready to put more “gut health” into your salad and get out of your bottled salad dressing comfort zone (generally high in salt and sugar)?
Use extra virgin olive oil (evoo) and miso, fermented soy paste with probiotics!! Save time: Double or triple the recipe and store in the frig.

Ingredients

¼ cup rice vinegar and/or lemon juice and/or lime juice and/or balsamic vinegar
1 Tablespoon miso (fermented soy paste, contains probiotics)
warm water
½ cup evoo
1 tsp good quality mustard (good quality mustard comes in glass jars)
1-2 tsp silan (date syrup) or maple syrup
salt, to taste if needed (miso is quite salty)

Method
Put vinegar and/or lemon or lime juice in a mixing bowl with miso. Whisk together or blend with an immersion blender, adding water to achieve desired consistency.
Add other ingredients and mix well. Taste and adjust as needed.