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.

Snack ideas for Orthodox Lent to help keep you full & manage blood sugar levels, using everyday foods 🙏🏻🙏🏻2 of the major...
02/19/2026

Snack ideas for Orthodox Lent to help keep you full & manage blood sugar levels, using everyday foods 🙏🏻🙏🏻

2 of the major concerns I hear during Lent((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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Happy Lenten Season everyone 🙏🏻❤️✨ I recently watched a sermon bc I wasn’t exactly sure why the Orthodox Church abstains...
02/17/2026

Happy Lenten Season everyone 🙏🏻❤️

✨ I recently watched a sermon bc I wasn’t exactly sure why the Orthodox Church abstains from Meat & Dairy, the sermon explained that if we can’t abstain from most foods, how can we expect to abstain from sin - loved that and it makes total sense, our favorite foods that we can absolutely indulge in (esp as an Egyptian 🤪) have meat and dairy.

✨ The Vegan diet definitely reduces our choices significantly..it also allows us to focus on our physical health (IMO), since the Vegan diet is amongst the healthiest diets out there..

Here are some meal ideas to consume during this lent! Let me know if you try it ✨

Copts celebrate Epiphany on January 19, where we commemorate the baptism of Jesus in the Jordan river by St. John. Copts...
01/18/2026

Copts celebrate Epiphany on January 19, where we commemorate the baptism of Jesus in the Jordan river by St. John. Copts have lots of traditions that are practiced on this day, here are some foods we eat to celebrate and their symbolism 🍊🍊🍊
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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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