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4Q Method

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from 4Q Method, Nutritionist, 3 Brewster Road, Newark, NJ.

01/02/2026

If 2025 taught me anything: hustle to manifest your dreams 🤩, but lean into the slowness when you need it. Can’t wait to see what 2026 brings. Happy New Year! 🤍

12/21/2025

No one said being healthy was easy. Anything worth having takes effort, and if having a long, vibrant, healthy life requires a little extra effort — I’m all in! I always tell clients — the work in between our sessions is where the magic happens — the buying groceries, prepping the food, and organizing yourself so you can set yourself up for success.

When it comes to traveling, a little effort before the trip goes such a long way. Here are my tips for making travel days feel like just another day of healthy eating instead of an excuse to eat whatever you can find so you can show up to your trip feeling light and energized instead of weighed down and bloated!

♻️ use it as an excuse to clean out your fridge and repurpose leftovers.
🥪 sandwiches are king. I always use English muffins for mine.
🍎 choose hardy fruits like clementines, apples, pears and avoid ones that can get bruised easily like bananas, peaches, and apricots
🔑 having the right gear is key. are some of my favorite players in the game

12/17/2025

the randomness that resonates lately 🌀🧠
(esp love the last 2 🤍💁🏼‍♀️)

12/10/2025

If food feels like… a lot sometimes — you’re not alone. Imagine starting the new year with a deeper understanding of your relationship with food — and tools that actually help you stay grounded when life feels chaotic.
That’s what Food, Mood & Meaning is all about — a 7-week space to understand your patterns, build strategies that fit your life, and feel supported by a small group that gets it.

Our winter cohort starts January 9th. Join us if you’re craving more clarity, ease, and connection.
✨ To save your spot, register at the link in bio or here: www.4qmethod.com/circle

12/04/2025

Thanksgiving 2025 didn’t disappoint — swipe to the last slide to see why we keep going back for more. 🤌🏻

11/23/2025

Bumpin thru fall. 🤰🏼➡️🍂🍁🥮

11/21/2025

For our full recipe offerings, click the link in bio to check out our blog!

INGREDIENTS: (serves 8-10)

2 cups rolled oats or oat flour
1 tsp baking soda
¾ tsp baking powder
¾ tsp salt
1 tsp cinnamon
½ tsp clove
½ tsp nutmeg
1 15 oz can pumpkin purée
½ cup 0% Greek yogurt
⅓ cup olive oil
½ cup maple syrup
2 tsp vanilla extract
½ cup dark chocolate, plus more for the top

DIRECTIONS:

Preheat oven to 350 degrees Fahrenheit.
If using rolled oats, in a blender, blend oats till they turn into oat flour. (If using oat flour, you can obviously skip this step!)
Mix oat flour with baking soda, baking powder, sea salt, cinnamon, clove, and nutmeg.
In a separate bowl, add the pumpkin, yogurt, oil, maple syrup, and vanilla and mix.
Pour a third of the dry ingredients into the bowl with the wet ingredients and mix. When combined, add in another third and mix. When combined, add in the rest of the dry ingredients and mix until dry and wet ingredients are fully combined.
If using a bar of chocolate, chop it up and fold it into the batter. If using chocolate chips simply fold them into the batter.
Pour batter into a greased 9x11 loaf pan. Top with extra chocolate and bake for 40-50 minutes. When 30 minutes has passed, turn off the oven and keep the cake inside for another 10 minutes with the door closed. When the 10 minutes are up, the edges should be slightly brown, but golden.
Take the cake out and let it cool on a cooling rack before removing it from the loaf pan.

11/17/2025

Pregnancy is a wild ride — between symptoms, cravings, and the fatigue — it’s so easy to just throw up your hands and relinquish any semblance of control over how you nourish yourself. 💛

But it doesn’t have to be this way. In fact, it’s possible to use this as an opportunity to look and feel healthier than ever. As a pregnant dietitian/nutritionist — and mom to two already — I know how challenging it can be, but I also know how grateful I am every time I’m postpartum and realize that I made it through without piling on a mountain of excess weight that really wasn’t necessary.

Let me help you tune back into your body, understand what it actually needs, and build realistic habits that feel good — not restrictive. You deserve to feel confident, supported, and in charge of your nutrition during this season. 🌿✨

06/13/2025

Recently my gynecologist referred me to a genetic counselor to assess my lifetime cancer risk based on my family history. Turns out, it’s pretty high. Thankfully, my genetic testing came back negative, but despite that, I was told I needed to start getting annual breast MRIs and at 40, add in annual mammograms. Little did I know that my breast MRI would turn into a month-long saga of doctor appointments and anxiety. I knew that breast MRIs were very sensitive and therefore produce false positives, but I didn’t know that having small breasts (which I do!) could complicate matters.

I went into my MRI feeling empowered — I was taking my health into my hands. When I got back my MRI results that indicated that I would need a follow-up mammogram/ultrasound + biopsy and if nothing showed up, I’d have to go back for an MRI-guided biopsy, I still remained relatively calm. I knew it was likely nothing. But then, when the radiologist called me to tell me that my mammogram and ultrasound showed nothing BUT that based on the MRI reading, I wouldn’t be a viable candidate for a biopsy, I lost it. She said that because of the location of the mass and the fact that my breast tissue was small, the MRI-guided biopsy simply wasn’t possible and recommended I wait six months to repeat the MRI and see if it changed. I wasn’t waiting.

(see comments for the rest!)

06/10/2025

I’m a dietitian and I am telling you that the mountain of veggies you’re consuming may be the thing that’s keeping you from your goals.

Feeling full isn’t just about a stretched stomach — it’s about smart choices. Volume eating and constant calorie counting can train your body to only feel satisfied when your stomach is packed.

But true satiety comes from strategically pairing foods that balance protein, fiber, and healthy fats. That’s because nutrition is nuanced — it isn’t purely quantitative, and it isn’t purely qualitative.

Only people with a true understanding of both aspects of nutrition can help you use that to achieve your goals. At 4Q Method, we do just that.

Want to learn more about how the 4Q Method works? Click the link in bio to schedule a complimentary intro call! 📞

05/28/2025

We can’t wait for this conversation! Please join us TOMORROW at on the Upper East Side at 9:30am to talk about how to cultivate a healthy home with minimal stress.

You will walk away feeling inspired, invigorated, and with tangible tips you can implement immediately. Looking forward to seeing you there!

05/27/2025

♉️ so far, minus all the 🌧️

(the last one is my fave 🥰🤍🧿)

Address

3 Brewster Road
Newark, NJ
07114

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