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4Q Method, 3 Brewster Road, Newark, NJ (2026)

02/03/2026

One of my favorite parts of my job is discovering new products and recipes to make eating exciting. As a registered dietitian nutritionist I deeply believe that you need to love what you’re eating for your results to last.

That’s why I was so excited when I came across Peanut Butter Crispies. The ingredient list is perfection — entirely whole ingredients you could find in your grocery store — and the nutritionals make it the perfect after-dinner treat for when you’re craving something sweet but don’t want a full-blown indulgence. When I found them, I knew I had to share!

I’ve personally been loving these. Let me know if you try them and if so, tell me what you think! 😘

02/03/2026

One of my favorite parts of my job is finding new products and recipes to keep my eating interesting. As a dietitian nutritionist I strongly believe you need to love your food and be excited to eat if you want your results to last. That’s why when I find a new product on the shelves, I feel the need to share!

Not only are these Peanut Butter Crispies delicious, but the ingredient list is entirely whole foods, meaning you could buy them in your grocery store and actually recreate these at home if you wanted to go through the effort. That is how you know an ingredient list is on point!

As for nutrition facts — while I wouldn’t recommend these for a midday snack, they are perfect for an after-dinner treat when you’re craving something sweet but don’t want a full-blown indulgence.

Personally, I’ve been eating these on repeat and loving them! Let me know if you end up trying them and if so, tell me what you think!

01/26/2026

As a dietitian, I talk a lot about nourishing the body from the inside out. But what we put on our bodies matters too. 🤍

If we’re putting so much intention into food, movement, and overall health—our skincare deserves that same thoughtfulness.

My approach? Keep it simple. From a realistic lifestyle standpoint and because less is often more when it comes to skin health.

Non-toxic doesn’t always mean better—long ingredient lists (even “natural” ones) can still irritate the skin. And clean doesn’t have to mean expensive.

This is the pregnancy skincare routine that works for me—supportive, intentional, and uncomplicated. Because caring for your health should feel empowering, not overwhelming. ✨

In the morning: I mist with regular water to gently wet my face and then rub in my vitamin C serum. I then mix my sunscreen with my hyaluronic acid face lotion.

At night: I wash my face with gentle cleanser **and dry my face with face towels** (because wiping my face with a towel that only gets washed once a week grosses me out!). I then sometimes follow up with Azelaic Acid (instead of my usual retinol when I’m not pregnant) and always lock in moisture with .rogers face cream. That’s it!

All these products can be found on my Amazon Shop Page — Personal Care, which you can get at this link: amazon.com/shop/4qmethod or at the link in bio.

01/19/2026

2016 was a wild ride 🎢

January: trip to Namibia and Capetown for a friend’s epic wedding with a whole crew of friends from all over the world 🌎 👰 Tried to take food pics — wasn’t very good at it. 😝

March: Cuba for a sustainable agriculture trip. Didn’t know a soul going. No phone access the entire time. Was the youngest person there by far and the only one from New York. Feel so lucky to have had that experience.

April: first date with Zach, then Passover in Israel

Summer: spent a lot of time in the Hamptons with my grandfather who had terminal cancer. We talked about life a lot. (He passed away in October. I still have that hat and wear it often.) My mom and I also took a lot of classes as both an emotional and physical outlet. Took a Labor Day Weekend trip to SF 🌉 while Zach was phoneless at Burning Man — I was crazy and convinced myself he was going to come back with some epiphany to break up with me so I needed a distraction with lots of hiking, good food and a concert at The Greek.

November: Zach’s sister’s wedding. Took him forever to invite me 🙄 (don’t want to admit the amount of conversations I had with my mom and friends about it 🙈)

December: went to Aspen and skiied for the second time of my life.⛷️(Last year was the third and after this pregnancy, committing to keeping it up so I don’t feel like a beginner every time! 🤪)

NYE: landed from Aspen an Zach had full-blown flu. Cancelled our plans to meet friends in the Hamptons and spent the night nursing Zach with all the meds. He was well asleep by midnight. I probably was too. 👩‍⚕️😴🥂

01/18/2026

By swapping out the plastic in your kitchen, you can drastically reduce the amount of microplastics in your body. These are products I personally use, and I feel so good knowing I’m making a difference in mine and my family’s health. Copy and paste the link below to shop or simply click the link in bio!

https://amzn.to/3LM3FT0

01/09/2026

Let’s keep food a-political, shall we? Here’s our take on the latest Dietary Guidelines.

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! 🤍

12/22/2025

That bottle of balsamic glaze in the grocery store? It’s usually not just balsamic vinegar.

Most store-bought balsamic glazes are loaded with added sugars, caramel color, and thickeners to get that sweet flavor, rich color and syrupy texture. Good news: you can make your own at home with just one ingredient and zero kitchen experience.

✨ DIY Balsamic Glaze
Pour an entire bottle of balsamic vinegar into a small saucepan.
Bring to a gentle simmer.
Reduce, stirring occasionally, until thick enough to coat a spoon.
Cool slightly — it will thicken more as it cools.

That’s it. No fillers. No added sugar. Just concentrated delicious flavor!

As a dietitian, this is one of my favorite swaps for upgrading meals without adding unnecessary ingredients. Use on salads, roasted vegetables, or even a drizzle on your bowl of soup!

Save this for later + follow for more grocery store label know-how! 🤍

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 🥰🤍🧿)

4Q Method

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12/22/2025

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