Justine Friedman Registered Clinical Dietician and Mindset Mentor

21/09/2025

Shana tova uMetukah.

May it be a good and sweet year.
A year of healing
A year of nourishment
A year of appreciation for your body and all that it does for you
A year of tuning in and listening to what your body needs
A year of breaking old patterns that no longer serve you.
A year of forming positive habits that are sustainable

10/07/2025

You’ve heard the hype about GLP-1 medications—Ozempic, Wegovy, Mounjaro.
But what’s really going on beneath the surface?

As a clinical dietitian, I’ve worked with many women who are using these medications - and here’s what I want you to know:

✅ They can support real, life-changing results
❌ But they’re not a magic fix
✅ You still need proper nutrition, mindset work, and long-term planning

In my latest blog, I dive into when GLP-1s are warranted, how they work, and how I help clients use them safely, mindfully, and effectively.

👉 Tap the link https://www.justinefriedman.com/blogs/glp-1-medications-a-powerful-tool---but-not-the-whole-picture to read the full post.

💬 Let me know—have you considered or used one of these medications? What was your experience?

13/05/2025

Yesterday I watched the unleashed movie. It had a profound impact on me.

One of the many things I wrote down from what he shared was how important it is to focus on progress.

Yes it's important to have goals.
But we become who we are on the journey to that goal.

One of my main mantras with my clients is to focus on progress and not perfection and I felt so validated hearing this from him.

He said measuring progress is what brings happiness.

So my message today is to suggest that you set aside disappointment on not yet reaching goals you may want to achieve and rather take time to acknowledge the steps you are taking along the way.

If you would like guidance and support in implementing tools that will help you to make positive lifestyle changes then I would be honored to be the person to work with you.

Reach out in a DM or via my website www.justinefriedman.com

20/04/2025

I see you.....

The woman with her face in her hands, her brain analysing and planning.

It's the post-chag show-down where you feel bad for how you lost control with food and what you ate.

It's the calculations on how to eat less and exercise harder to lose the extra weight that is now sitting on top of the weight you already didn't love.

Can I stop you right there!!!

First of all, you are not alone.

That post-yom tov slump is so normal—and it doesn’t mean you’ve failed or need to punish yourself by “eating less” to make up for it.

Instead, take a deep breath.

Come back to the basics: nourishing meals, staying hydrated, moving your body, and offering yourself some kindness. Small, consistent steps are what really make the difference.

Many of my clients who had already built these habits went into Pesach feeling calm and in control—and they’re now easing back into routine without the guilt or overwhelm.

You can feel that way too.

Head to my latest blog to learn gentle, doable ways to reset your body and mind with care.

https://www.justinefriedman.com/blogs/reclaiming-balance-after-pesach-a-gentle-reset-for-your-body-and-mind

P.S. If you had an awesome Chag and were proud of the food choices you made and the habits you implemented, please share them in the comments!

27/03/2025

If this resonated with you, chances are another woman in your life needs to hear it too. Share this post and spread the support!

23/03/2025

🌸 **Feeling Pesach creeping up & already feeling the overwhelm?** 🌸

Let’s be real…

As women over 40, this time of year can feel like A LOT.

🧽 Cleaning
🛒 Shopping
🍲 Cooking
🗓 Organizing
…on top of everything else you already manage.

But here’s your reminder:
Pesach isn’t just about getting it all done.

✨ It’s an invitation to slow down.
✨ To clear space—not just in your home, but in *yourself*.
✨ To ask: *What will actually bring ME joy this Chag?*

This year, I’m encouraging you to:
✔ Pace yourself
✔ Simplify where you can
✔ Say yes to help
✔ Nourish your body
✔ Prioritize calm & connection, not just the to-do list

🌼 Your health and your well-being matter. It’s what will help you show up fully for the people you love (without burning out). 🌼

🎥 I also recorded a beautiful conversation with Dr. Barbara Schwarck Clear Intentions International on **how to reduce Pesach stress and anxiety**—and still stay aligned with your wellness goals.

👉 Tap the link in comments to **watch the replay!**

💌 Plus, I’ll be sharing simple, nourishing Pesach food ideas in my newsletter—designed to support your hormones and keep your blood sugars balanced (without overcomplicating things). If you want access to these sign up for it on my website www.justinefriedman.com.

✨ Let’s make this Pesach enjoyable, calm, and nourishing—for YOU too. ✨

13/03/2025

Purim is a time of joy, celebration, and unmasking—both in spirit and in how we care for ourselves. Just as Queen Esther found the courage to reveal her true identity, we, too, can listen to our bodies and honor what they truly need.

As our hormones shift, so do our energy levels, cravings, and nutritional needs. Instead of forcing ourselves into restrictive diets, let’s focus on nourishing foods that support our well-being.

When preparing mishloach manot, consider adding thoughtful treats like:
🍫 Dark chocolate (70%+ cocoa)
🥜 Dried fruit & nuts
🥑 Hummus, tahini, or olives
🍿 Lightly seasoned popcorn
🥯 Baked pretzels

This Purim, let’s embrace our bodies with love and care—because true health is about listening to what we need at every stage of life.

💬 What are your favorite nutritious Purim treats? Share below! ⬇️

04/03/2025

This client testimonial made me jump for joy!

She came to me frustrated with weight gain and unable to fit into clothes that she loved. Now those clothes are too big!

My approach is practical and adapted to your lifestyle. You will not feel like you are on a diet, rather you will learn how to eat in a way that nourishes your unique body, still including foods that you enjoy.

Have you found a way to combat and weight gain? Let me know in the comments what is working for you...and what was unhelpful.

Reach out to see if working with me would be a good fit and take a look at my website for more information and to access free content

13/02/2025

Yay!!!
My article on conquering emotional eating after 35 is featured in the new Uplift Magazine (Thanks Chani Schreibhand!)

I feel so passionately about supporting women who struggle with this. So much so, that it is now an entire module in my next course of Thriving Through Change".

See ladies, having motivation or willpower is not what you need to overcome this. What is crucial is understanding the role that hormones, stress, triggers, and unbalanced eating play.

Once you have this knowledge and you learn the essential skills needed to nourish your body, honor your feelings, and support your hormones, then cravings and emotional eating naturally reduce.

This is all included in my 6-week online group course.

Take advantage of the early bird special until February 18th.

Learn more and register here https://www.justinefriedman.com/services/thriving-through-change

10/02/2025

I hated rollercoasters as a child. But I went on them anyway—just to prove I could. Today, you won’t catch me going on one because the thought of being whipped in every direction, only to be thrown upside down and inside out, is not my idea of fun.

But let’s be honest: why would I need a rollercoaster when my hormones are giving me the ride of my life?

can feel like you have bought a ticket to sleepless nights, weight gain, and brain fog.

Although the hormonal changes your body goes through are inevitable, suffering through them is not a given.

There are many nutrition, lifestyle, and emotional tools you can implement to make the ride less bumpy.

My latest blog post highlights the top ten skills my clients learn and that are offered in my online group course "Thriving Through Change"

You are invited to read it here...

I hated rollercoasters as a child. But I went on them anyway—just to prove I could. Today, you won’t catch me going on one because the thought of being whipped in every direction, only to be thrown upside down and inside out, is not my idea of fun.

02/02/2025

Looking forward to this event next Sunday!

NEW DATE! Join The Eden Center on Sunday, February 9th at 8pm for the 2nd lecture in our Modi’in series Thriving Through Midlife Changes.

We will be joined by Justine Friedman, registered clinical dietitian, who will share her wisdom on nutrition for midlife and how to nourish our bodies from a place of self-care, not self-control. We will close with a short yoga breath work experience with Zahava Gilmore, yoga nash*t teacher and yoga therapist.

All participants will receive a copy of The Eden Center’s new booklet “Immersed in Menopause.

Suggested donation: 40nis

REGISTER HERE: https://wix.to/pc1PAKs

21/01/2025

I thought a lot about food on Sunday.

Were the 3 hostages who were released after 471 days malnourished? What were they going to be fed when they arrived at the hospital?

Undoubtedly, the dieticians working at Sheba were well prepared to assess their nutritional status and individualize their approach based on this.

This is a very clinical part of the work we are trained to do when we study nutrition and dietetics. During my internship at Groote Schuur Hospital in South Africa (in 1999), we calculated each patient's needs based on their weight, blood values, electrolytes, kidney function, and liver function. No two patients ever received the same intervention.

Although I am not working in a hospital practice, the work I do with my clients takes the same considerations into account.

Each person I work with has their own needs and I base my guidance on their presenting symptoms, lab values, goals for working with me, and their likes and dislikes.

But more than this, I take into account the emotional connection they have with food and their past eating patterns and dieting attempts.

This is what sets my work (and many of my colleagues) apart from many other nutrition coaches and influencers.

Could I give someone a standard restrictive protocol without any consideration for their unique needs or food challenges? Sure!

But that would be creating a long-term problem and potential harm.

I am proud of the time it takes me to get to know my clients, to create a specific plan for them and to work with them step-by-step to ensure that they are not overwhelmed and can implement my suggestions seamlessly into their busy lives.

If you have been given a one-size-fits-all diet, perhaps it's time to reconsider if it is really meeting your needs and if it is ensuring that your long-term health and wellness are the focus.