Project Nutritionist

Project Nutritionist Nutrition education, dietetics, weight loss, sports nutrition, nutrition counseling, nutrition facts

New Jersey & New York Registered Dietitian(RD) with a Master's in Nutrition Counseling, specializing in Weight loss and Medical Nutrition Therapy.

Happy new Year everyone ❤️ here are my 2026 ins and outs!!! not to confuse this with actual goals which should be specif...
01/02/2026

Happy new Year everyone ❤️ here are my 2026 ins and outs!!! not to confuse this with actual goals which should be specific and measurable, what would you add/change?

2026 ins:
More Whole Foods- your body and hormones will thank you
Lift weights- this preserves & builds muscle especially for us millennials losing muscle on the daily 🤪
Cardio bc it isn’t “a waste”- just have some good music and it goes by quick
More weekday liturgies - they’re so peaceful
Bible reading - putting myself on a schedule bc I’m so terrible with this 😭
Self development books- audio books count!
Daily movement - increase your NEAT
Prioritize protein &fiber
Start working again! - I’ve gotten 100s of applications over the past year, I can’t wait to get back to work

2026 outs
Saying I’m a dietitian and I’m also Coptic 🤪 jk never
People who gossip- INCLUDING myself. I don’t want to know we’re all fighting some sort of battle🙅‍♀️
Comparison - it’s the thief of joy for sure
Fad Diets - I haven’t met a single person who’s has life changing results from a fad diet
Clutter- a clean home = happy mind
Negative self talk- if there’s something you wouldn’t say to someone bc it’s mean, then don’t say it to yourself
Perfection - don’t let perfect be the enemy of good
Doomscrolling = brain rot
Ultraprocessed foods as meals - pls stop having takis and a Diet Coke as a meal yikessss
Sharing kids on public social media accts- I recently shared a picture of my 2 kids and husband on my story bc I realized people don’t know much about me , but then I got anxiety that my kids were in the internet and I deleted it. It felt too unnatural.

✨ Eat High Protein Without Meat ✨ Did you know starches also have protein 😱 sometimes choosing higher protein starches c...
12/04/2025

✨ Eat High Protein Without Meat ✨ Did you know starches also have protein 😱 sometimes choosing higher protein starches can help us meet our goals better!
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The most common question I get is “How can I up my protein while I fast?” And while I’m not demonizing any food, Little swaps like this can definitely add up and increase your daily protein helping you meet your goals and stay satiated 👍
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Higher Protein Carbohydrates swaps FTW 🥯🍞🥖🥨🥐•••The most common question I get is how can I up my protein while I fast? A...
12/04/2025

Higher Protein Carbohydrates swaps FTW 🥯🍞🥖🥨🥐
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The most common question I get is how can I up my protein while I fast? And while I’m not demonizing any food, Little swaps like this can definitely add up and increase your risky protein helping you meet you goals and stay satiated 👍
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Raise your hand 🙋‍♀️ if you ate chips or fries on bread as a meal and had splitting headaches after 😅 ( that was definit...
12/01/2025

Raise your hand 🙋‍♀️ if you ate chips or fries on bread as a meal and had splitting headaches after 😅 ( that was definitely me btw)
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Orthodox Christians are fasting for nativity (yes this fast allows fish for Copts, but other orthodox traditions don’t allow it, so I’ll limit my fish content 😅) & while Fasting has little to do with food, that doesn’t mean we neglect our health for 3/4 of the year.. here are SIMPLE, wholesome, doesn’t break the bank recipes for you

Seee I’m not that strict 😂 I believe balance and variety is everything! Having a variety of fun 🤩 foods (something for t...
11/04/2025

Seee I’m not that strict 😂 I believe balance and variety is everything! Having a variety of fun 🤩 foods (something for them to look forward to) and nutritious foods is a great balance

🍝 Lunch 1: pasta with broccoli , I do some olive oil for healthy fats and a little butter for taste, with fruits/veggies animal crackers & a water

🧀 Snack: i love these snack packs by , they’re grab and go and I stock up when they’re on sale
& My go to yogurt has been & both kids love it with

🥚 Lunch 2: “brunch” hard boiled eggs, fruit, crackers and cheese

🫐 Snack 2: chips (love them!) fruit/veggie

🍕 Lunch 3: pizza from the day before that I heated in the oven that morning (something to look forward to) with fruit, veggies, water

Should I keep doing these?!

Vegan snack ideas to help keep you full & manage blood sugar levels, using everyday ingredients during Orthodox Fasting ...
10/22/2025

Vegan snack ideas to help keep you full & manage blood sugar levels, using everyday ingredients during Orthodox Fasting periods 🙏

2 of the major concerns I hear during fasting days((food wise!!)) is
1. Constantly hungry- if your diet is heavy on carbs and no other macronutrient, it’s very hard to feel full
2. Trouble managing blood sugar levels (if you have diabetes or pre-diabetes) it’s so important to pair a carb with a fat& protein. This will slow down the breakdown of carbohydrates which can help balance your sugar levels
Hope this helps 🙏🙏🙏
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Follow: .marsha for more 🍎🍏🍎🍏
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Nutrient packed ✨ Egyptian Cuisine 🍽️🍽️•I was recently talking to someone who said they grew up on super unhealthy & hea...
10/01/2025

Nutrient packed ✨ Egyptian Cuisine 🍽️🍽️
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I was recently talking to someone who said they grew up on super unhealthy & heavy Egyptian meals … but honestly Egyptian cuisine isn’t terrible at all!
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Of course - it depends on how it’s prepared & the portion size… but most Egyptian cuisine is vegetable based or legume based & packed with herbs, garlic, onions & most of the time is pretty well balanced!
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Here are some of Egyptian dishes that are nutrient packed that I can think of— maybe I’ll do a part 2?! Which would you add to this list?!
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High Fiber Cheat Sheet 🍏🍎 SAVE this for laterFiber Facts:🍎 daily fiber goal should be atleast 25-35g🍏 95% of Americans d...
09/25/2025

High Fiber Cheat Sheet 🍏🍎 SAVE this for later

Fiber Facts:
🍎 daily fiber goal should be atleast 25-35g

🍏 95% of Americans don’t consume enough fiber per day

🍎 adequate fiber can reduce cholesterol levels, help with weight management, balance blood sugar levels, protect you against certain cancers, and promotes a healthy gut microbe..

🍏 How much fiber do you think you’re getting a day?!

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Dietitian Approved Snacks, Vegan friendly, Weight loss friendly, Orthodox Fast friendly.. ✨ save this for later ✨ ••••••...
09/22/2025

Dietitian Approved Snacks, Vegan friendly, Weight loss friendly, Orthodox Fast friendly.. ✨ save this for later ✨
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  thodox

Happy Coptic New Year ✨ ••••••
09/11/2025

Happy Coptic New Year ✨
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The fast for St. Mary is a favorite for many.. My goal is to provide affordable, QUICK & nutritious meal ideas to help y...
08/06/2025

The fast for St. Mary is a favorite for many.. My goal is to provide affordable, QUICK & nutritious meal ideas to help you stay on track yet focus on what matters 🙏🙏
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Tips to not gain weight during the Holy 50 Days… a question I get all the time! Which I completely understand, It’s hard...
05/05/2025

Tips to not gain weight during the Holy 50 Days… a question I get all the time! Which I completely understand, It’s hard to have self control around your favorite foods that you haven’t had in almost 2 months! Hope this is helpful 🫶
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