Tina Marinaccio MS RD CPT

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Morristown, NJ
Tina Marinaccio MS RD CPT

Based in Morristown New Jersey, and also serving Manhattan, and boroughs of NYC. Telehealth services are available

Improving quality of life through long term lifestyle changes; consultant dietitian, detox diets, weight loss, integrative nutrition therapy, cooking instruction and demos, motivational wellness speaker My name is Tina Marinaccio, and I am a Registered Dietitian Nutritionist and Foodie Gourmand, providing Corporate Wellness Solutions, Private and Group Cooking Instruction, Cooking Demos and Classes, and Nutrition Counseling in Integrative and Functional Medicine Nutrition Therapy.

12/16/2025

Comin’ Atcha With A Plant Powered Appetizer All Rolled Up And Ready For Your Holiday Party!

You can make the filling a day ahead, or make the whole recipe ahead and reheat when you are ready for your guests, plus these pack up and transport easily

Crispy Baked Sh*take Spring Rolls are not fried like traditional spring rolls
That makes them big on flavor, and low in fat and calories.

Ingredients
3 tbsp toasted sesame oil (divided)
1 large Vidalia onion, thinly sliced
4 cloves minced garlic
2 tbsp minced fresh ginger
4 cups sliced sh*take mushrooms
2 medium carrots, julienned
1 can of water chestnuts, drained and chopped
10 oz raw shredded cabbage, any variety (about 4 cups)
1 bunch green onions, thinly sliced
2 tbsp sesame seeds
2 tbsp hoisin sauce
1 tbsp tamari
1 pkg spring roll wrappers, about 25 pieces

-Preheat oven to 400 degrees
-In a large sauté pan or wok, over medium heat, sauté onion, garlic, and ginger in 2 tbsp oil until wilted, about 5 minutes
-Add mushrooms, and carrots, and sauté for 3 minutes
-Add cabbage, cover, and cook until tender, about 5 minutes
-Fold in water chestnuts
-Remove from heat
-Fold in green onions, sesame, tamari, and hoisin sauce
-Allow mixture to cool slightly
-Lay spring roll wrapper out, and place 2 tbsp mixture to one corner, fold in sides, roll, and wet end corner to adhere
-Place on baking sheet lined with parchment
-Brush remaining sesame oil over tops of spring rolls
-Bake 20 minutes, or until lightly browned
-Serve with duck sauce, mashed avocado, or chili peanut sauce for dipping

Makes about 25 spring rolls

12/15/2025

TOP 5 NUTRITION TIPS FROM AN ADJUNCT DIETITIAN!

As the semester comes to a close, I’m reflecting back on a few takeaways from my class:

1. Food is Medicine – Food can wreck our health, but it can also heal. Eating healthfully most of the time can quiet inflammation associated with chronic disease
2. It’s A Myth That Junk Food Is Cheaper Than Healthy Food – My students prepared colorful, nutrient dense meals packed with fiber, vitamin and minerals, and anti-inflammatory phytonutrients on a budget of $5 per person – They also learned how to buy the right amount of food to minimize waste and save money
3. Your Genes Are Not Your Destiny - Chronic diseases like diabetes and cardiovascular disease can be reversed with lifestyle change. Diet is a key cornerstone, but you need to hit all of the elements like moving your body, reducing stress, having healthy relationships in your life, and reducing exposure to toxins.
4. Trust Your Gut – We host trillions of bacteria, mostly in our gut, but also on our skin, and in our lungs, and eyes, and microbiome is there to train our immune system to appropriately respond, and to protect us from harmful invading bacteria. The foods we eat dictate the type of bacteria we harbor, and the integrity of our gut lining, a natural defense from predatory bacteria
5. Cooking Is NOT A Burden. It’s a way to express creativity, care for people you love, and it’s good for your own mental health. If you plan ahead, use your pantry, and shop sales, you can cook from your own imagination instead of relying on expensive and inflammatory DoorDash packed in microplastics

Don’t ago it Alone! See a Registered Dietitian For Help!

12/14/2025

Say Hello to Your New Favorite Latke Recipe for Hanukkah!
Although these are delicious any time you want a naturally sweet crispy treat
No frying, no splattered oil, this is a lightened up and healthy version of traditional latkes

I’m using a Japanese sweet potato, which is dry, firm, and mildly sweet, but you can use any sweet potato you like

Crispy Baked Sweet Potato Latkes
Makes 6 pieces
8oz sweet potato, shredded, moisture squeezed out if needed
½ cup diced sweet onion
¼ tsp fine sea salt
1 egg, beaten
¼ tsp cumin
Pinch cinnamon
1 tbsp medium course cornmeal
Extra virgin olive oil

-Preheat oven to 350 degrees convection roast
-Combine all ingredients, and divide into 6 equal latkes on a parchment lined pan (about a heaping ¼ cup each)
-Lightly brush with good olive oil
-Roast in the oven until brown and crispy, about 20-30 minutes
-Serve with condiment of choice e.g. applesauce or cucumber raita

12/09/2025

Inflammation 🔥 is a normal response from the immune system when there is a perception of a harmful invader

For example, if you have a viral 🦠 infection, your immune system sends chemical messengers to bring white blood cells to gobble up the virus to make you healthy and well again

When the immune system is triggered to overreact, it then damages our organ systems and vascular system, running chronically in the background, and is the root cause of chronic disease

Top Inflammatory Cornerstones:
✅ Stress
✅ Toxins
✅ Genetics
✅ Food

The right foods can help the immune system to react appropriately, selectively, and support normal immune response, then quiet down to baseline

Copy and paste this link to your browser for my FREE Anti Inflammatory Diet Cheat Sheet
https://tinamarinaccio.com/

Also, Check out the links in bio for MY FREE AI Diet primer article and webinar

12/08/2025

Sticky Spicy Korean Chicken Wings

I love this combo of sweet and spicy for game day or any ole’ time you’re craving some wings, and there is no heavy breading or messy, greasy frying to deal with

The chicken is coated with a combo of sweet rice flour, gochugaru (smoky Korean chili flakes), fine sea salt, then bathed in a rich sauce of tamari, rice vinegar, honey, and gochujang

Start with: 2 # chicken wings, preferably organic, remove from package, pat dry with a paper towel, and store in the frig uncovered on a parchment lined pan on a baking rack for 24 hours

This is the key to crispy chicken skin without frying!

in addition, don’t overcrowd your baking pan so that the convection roast fan will have more skin surface area access to crisp up

Dust wings in a mix of:
2 tbsp flour (I’m using sweet rice flour), 2 tbsp gochugaru, ½ tsp fine sea salt

Gochujang sauce:
¼ cup gochujang paste
2 tbsp honey (use Mike’s Hot for a little extra kick)
2 tbsp tamari or soy sauce
2 tbsp rice vinegar

-Bake flour dusted wings at 400 degrees F on convection roast, center rack about 30 minutes, or until wings achieve minimum internal temperature of 165 degrees F
-While the chicken is roasting, mix gochujang sauce ingredients in a small saucepan and heat on low until bubbly
-Taste and re-season as desired
-Toss roasted wings in batches in gochujang sauce
-Serve with optional garnish of sliced green onion and sesame seeds

12/01/2025

Don’t throw that gravy out!

Use this 2:2:1:1 method to repurpose Thanksgiving leftovers into a completely new, comfort vibe meal

2c Gravy: 2c Diced Cooked Turkey: 1 # Fresh Spinach Leaves : 1 # Pasta

I always try to think of how to use leftovers to minimize waste, but also don’t want to feel like I’m eating the same meal over and over

This dish is the perfect way to reuse, recycle, and recarb!

Heavily salt your pasta water – This will flavor the pasta, and also help to keep your spinach nice and green

Just a quick blanch to soften the spinach to preserve the nutrients while keeping a nice tender texture

Using short pastas are the way to go with this dish to grab up the rich sauce, while long pastas, like spaghetti, will likely separate, leaving the spinach and turkey on the bottom of the bowl

Rotini, orecchiette, and farfalle are good choices, but any short pasta you have will do

The key is to undercook the pasta – Don’t follow the package directions, because there will be carry over cooking that happens after you drain the water

Be sure to save a little pasta cooking water – It has a little salt and starch that can be used to stretch the gravy if needed

Cue the gravy pasta for a plot twist on your next pasta night!

11/27/2025

Planksgiving Thanks:

Giving Thanks Today That I Can Move My Body!

Strong Body, Strong Mind, Core Strength, and Life Balance

Progress, not perfection – Always – Even in my wobbles

It’s not sweat, It’s GLOW

May your core be strong, and your Thanksgiving warm and wonderful!

11/25/2025

Want a masterpiece set of microbiome? Here’s some Fibermaxxing 101!

The secret to better digestion and less bloat is not a cleanse, it’s fiber

Benefits of a Mix of Both Soluble and Insoluble Fiber:

✅ Helps you p**p! 💩 Think: apples, prunes, kiwi, pears, fennel, beans, fermented veggies like kimchi and sauerkraut, avocados, and seeds like chia and flax

✅ Fuel gut microbes and keep the gut lining healthy! Think soluble fiber foods like beans, lentils, and barley

✅ Protects against chronic disease like cardiovascular, type 2 diabetes, colon cancer, obesity, Alzheimer’s, depression, and Parkinson’s - Research shows people who eat more fiber live longer

✅ Keeps blood sugar steady – Soluble fiber grabs up some sugar before it hits the bloodstream, and a high fiber diet shunts the release of sugar into the blood, protecting against a glucose roller coaster

✅ Lowers cholesterol – Soluble fiber like beans, oats, and flax lower LDL cholesterol

✅ Helps with weight loss – High fiber diets help you feel full, and we don’t break down insoluble fibers, making veggies net low calorie foods

11/20/2025

The best savory holiday desserts come in bite size!

I love to cook, but not baking and clean up

I don’t really have a sweet tooth, so this 5 ingredient festive flavorful bite brings joy to my holiday season, one tiny treat at a time

BONUS: Hand held – No utensils needed!

For a tray of prebaked puff pastry, you will need:
About 4oz triple cream brie (no rind)
1/4c pomegranate seeds
¼ cup toasted chopped pecans
Mike’s Hot Honey for drizzling

11/12/2025

Let’s Let Plants Do Their Thing:

2 large eggs + ¼ cup cottage cheese =
18g Protein
0 Fiber
Negligible vitamins & minerals

2 large eggs + 1 cup cooked spinach + ½ avocado =
19g Protein
9g Fiber
122% RDA for vitamin A; 100% iron; 753% vitamin K; B vitamins; significant zinc, folate, calcium, potassium, and iron
PLUS carotenoids beta carotene, lutein, zeaxanthin, and flavonoids like quercetin, supporting eye health and providing anti-cancer properties; anti-cancer soluble fibers that lower cholesterol and boost immune function

Most people get more than enough protein without trying, and this overblown push means you may be neglecting nutritious plant foods that are packaged in fiber and anti-inflammatory phytonutrients that protect against chronic disease, help with weight loss, AND PLANTS HAVE TONS OF PROTEIN!!!

While bars and shakes have their place, they are highly processed. Food outperforms fabricated products EVERY time

General protein recommendations are 0.8g/kg body weight, but if you are active, and/or older adult, and/or overweight and trying to lose weight, you may benefit from 1.0g to 1.2g/kg body weight

For a 150lb moderately active woman, that’s about 68g protein

When boosting protein – look for whole, unadulterated foods, not packaged processed foods like high protein chips and ice cream

Seek the guidance of a Registered Dietitian who will consider your history and health goals

Start tracking using Cronometer or MyFitnessPal so you can see the Protein Power in Plants!

11/06/2025

Hat 🎩 Tip to the nutrition chefs in my class at Montclair State University who cooked up some wonderful meals despite the protein, potassium, and sodium restrictions to support preservation of kidney function for someone with stage 4 chronic renal disease

They made:
✅ Brown Rice Penne With Tomato Basil and Toasted Pine Nuts
✅ Sweet and Sour Chicken With Veggies Over Rice
✅ Tofu Broccoli Stir Fry Over Rice With a Side of English Cucumber

Follow along to see what they create next!

If you have renal disease, seek out a qualified Registered Dietitian such as myself to discuss how you can preserve kidney function, and even reverse chronic kidney disease

Each kidney has over 1 million tiny filtration units called nephrons that continually filter toxins from our blood, so show your kidneys, some love! 💕

Address

Health Dynamics LLC
Morristown, NJ
07960

Telephone

+19739786022

Website

http://www.tinamarinaccio.com/

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Integrative Culinary Registered Dietitian here to help you by using food as medicine to optimize your health.

Whether you want to lose weight, find relief from inflammatory conditions such as IBS, food sensitivities, or eczema, we will collaborate to find what works best for you and your lifestyle. Based in Morristown New Jersey, and also serving Manhattan, and boroughs of NYC. Telehealth services are available, and group nutrition and cooking classes.