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.

12/01/2025

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! 💕

11/05/2025

Once Upon a Clove: Now is the time to plant.
Nothing like bitey garlic fresh from the garden!

One clove at a time, when garlic is not warding off vampires, it’s doing this:
Boosts Immunity
Supports Heart Health
Lowers Blood Pressure
Lowers Cholesterol
Balances Blood Sugar
Feeds Gut Microbiome

Tips:
Use organic garlic – Conventional garlic is sprayed with an anti-sprouting agent
Plant 2-4” deep, about 4” apart
Cover with mulch like hay or leaves
Water upon planting, then occasionally until first hard frost if no rain
Fertilize in the Spring
Snip garlic scapes (shoots that come out in the Spring) when they flop over, use to make garlic scape walnut pesto
Recipe Here:
https://tinamarinaccio.com/garlic-scape-walnut-pesto/
Garlic is ready to harvest in July when bottom third of leaves go brown
Cure 2-3 weeks after harvesting

11/04/2025

Love at First Bite For Date Night!

Nikko has wonderfully authentic Japanese Cuisine, and is one of the first Japanese restaurants I ever had sushi at back in the ‘90’s, as they were pioneers of this Cuisine in my area of Northern New Jersey

Since then, it seems you can’t throw a rock without hitting a sushi joint, but what I have noticed over the years at other Japanese restaurants, is the increasing, disrespectful, and inauthentic use of “spicy mayo” slathered all over sushi rolls which is a Kewpie Mayo, sugar, fat, salt bomb covering up the delicate flavors of the fish.

Even the ginger dressings on salads and sesame dressings on seaweed salad have become cloyingly sweet, and far removed from authentic Japanese fare.

Don’t even get me started with the cream cheese lox rolls! 😂 🤢

From Tokyo to Table, Nikko, has stayed true to its’ roots, and the menu has a lot of old school dishes to explore for the adventurous palate

Shown Here:
🍣 Spicy Scallop Handroll – NOT slathered in mayo YAAAY!
🍚 Onigiri With Sesame and Umeboshi (Rice Ball with a pucker up pickled preserved plum – perfect complement to the rice)
🍱 Toro (tuna belly), Hamachi (yellowtail), and Uni (sea urchin go**ds with a creamy texture and sweet and briny flavor) sashimi
🐟 Grilled Smelts (A small mild fish my family makes for Xmas Eve)
🦑 Grilled Calamari With White Miso

All beautifully prepared and presented, authentic and the natural flavors shine through!

11/03/2025

Carbo-Loading for a cause: They said buy gold – I bought pasta!

Did you know in January 2026 there will be a 91.74% tariff on some imported Italian pastas on top of the already 15% tariff, totaling roughly 107%???

Bronze die pasta is superior to quick dried pasta because it is extruded through machinery that makes the surface rough, so it grabs onto more sauce

Bronze die pasta is dried more slowly, and is more flavorful

Italy has much stricter laws on use of glyphosate. In fact, Barilla Al Bronzo, imported from Italy has been 3rd party tested for glyphosate with good results compared to other pastas

Regardless of tariffs, pasta is still a relatively cheap, healthful, and a versatile food with a long pantry shelf life

So, why not stock up?

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.