Melissa Rifkin Nutrition

Dietitian, Weight Management & Expert

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Your Seafood Choices May Impact Our Global Food Systems

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This blog title may sound a little dramatic, but it is true, and this grim fact deserves more attention.

Through my partnership with the Marine Stewardship Council (MSC), I have learned so much about how the seafood we enjoy makes its way to our dinner tables, and its impact on the environment and our marine ecosystems. In the past, I honestly wouldn’t spend much time looking at the packaging of fish I was buying. We eat fish often because it is nutrient dense, and beyond that, I didn’t think is mattered too much which salmon filet I chose. Boy, was I wrong.

Now, I look for the MSC blue fish label while shopping for seafood.

The MSC blue fish label makes it easy for consumers to choose products that come directly from sustainably managed MSC certified fisheries—meaning your purchase supports the fishermen bringing us sustainable options!

You also send a message to other fisheries and seafood brands that they should be using sustainable fishing and sourcing practices. Simply look for the blue fish label on your canned, pouched, fresh, frozen, and chilled fish items at your local grocery store.

Here’s why it matters:

Seafood can be an important source of essential nutrients in the diet, including protein, Omega-3 fats, vitamin D, and various other vitamins and minerals. It is a quick-cooking protein that is versatile in cooking methods and can be paired with a wide variety of seasonings, sauces, and condiments—making it an accessible option for home cooks of all skill levels.

Fish is also an essential protein source for individuals who follow a pescatarian diet, and to the over 3 billion people globally who depend on seafood as their main protein source (Source: WWF). Fish is an essential part of our food system and we can’t afford to ignore the impact overfishing can have on food security, nutrition, and environmental sustainability.

For all these reasons, and more, we should do everything we can to support the well-being and longevity of our oceans to ensure this essential food source is available for decades to come.

MSC is the largest independent seafood sustainability certification program in the world, and the MSC blue fish label program rewards fisheries, retailers, and brands committed to making sustainable seafood more accessible around the world. Thankfully, MSC has done the hard work—alongside scientists, fishers, governments, and policymakers—to create a unified global sustainable fishing standard that shoppers (like you and me!) can trust as a way to choose certified sustainable, wild-caught seafood.  

Without attention to fishing practices, we could threaten entire species with an impact that could be seen down the food chain and across bodies of water worldwide. The task is simple- choose MSC blue fish label products to support the mission of eliminating overfishing and other fishing practices that could harm the environment and ecosystem.

A Registered Dietitian Shares Her Top Health Products As a Mom

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Being a mom means playing many roles at home. Chef, activity coordinator, and boo-boo fixer are just some of the responsibilities that fall on the plates of many moms (and dads, too!). 

When I think about the health products that come in handy on a weekly, and sometimes daily, basis, several come to mind—not only for my well-being but for my children and husband, too. Eating balanced meals, frequent exercise, and spending time outside are some of the habits I practice daily to support my health. I also incorporate certain products to complement these efforts. 

Supplements play a huge role in my self-care routine. While some I use only on an as-need basis like if I have a cold, others are part of my daily routine. As a mom, my main goal is to keep my kids as healthy and happy as possible. While I may not be able to fight off every runny nose or cough that crosses our path, I am confident the health products I keep in our rotation play an essential role in supporting our bodies. 

So, if you are searching for products that support your and your family’s health, look no further! I have you covered with my top mom-recommended health products. Read on to learn more. 

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Why I Eat Dessert

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I have been compensated by Wholesome Sweeteners, Inc., maker of Wholesome™ sweeteners, for my participation in this campaign.

I eat dessert every single night. Sometimes it is fruit with some mini chocolate chips, other nights it is a freshly baked treat, and candy is in the rotation, too. I practice an “all foods fit” approach which means eating dessert is part of balanced eating. Read on to learn how I approach dessert at celebrations, during like the busy holiday season, and quality time with my family.

Enjoy special occasions: Desserts are often associated with special events. Weddings, birthdays, and holidays name only a few occasions where desserts play a part in the celebration. While the entire celebration doesn’t have to revolve around the dessert, enjoying that wedding cake, birthday cupcake, or holiday cookie adds to the experience of the event. If having a reasonable portion of dessert adds to your enjoyment and helps you feel like you’re engaging in the event, let yourself enjoy it! A good way to approach dessert at special events is to choose good quality foods throughout the day leading up to the event knowing there will be opportunity to delight in sweet treats later on. This is part of the balance that allows you to enjoy the foods you like while still making progress toward your goals!

Quality time: As a child, some of my fondest memories revolve around time in the kitchen. Making holiday treats with family, learning how to follow a recipe, and getting creative with cookie toppings are memories I will cherish forever, and are a huge reason why I involve my son in cooking and baking with me. The quality time spent in the kitchen with loved ones is priceless, and if that means licking the icing off the mixer and enjoying a cupcake after dinner, so be it. There are so many ways to spend time with those near and dear to you, and cooking and baking can be part of those memories.

When I make desserts and sweet treats at home, I am always mindful of the ingredients I purchase. Organic and fair trade are two things I look for in the sugar I use, which is why Wholesome has become my go-to. They have a complete line of essentials for all of your holiday baking. Organic Cane Sugar, Organic Dark Brown Sugar, Organic Light Brown Sugar, and Confectioners Sugar are just some of their staple ingredients that are also Fair-Trade Certified. The Fair-Trade premiums from these products go directly to the farming communities that grow and harvest the sugarcane. These premiums help to provide education, healthcare, community infrastructure and more. Products you can feel good about eating AND buying!

I recently made Chewy Molasses Cookies using Wholesome Organic Fair Trade Dark Brown, Organic Fair Trade Cane Sugar, and Organic Fair Trade Molasses and they are DELICIOUS! Check out my IG reel above for how I made these cookies- you’ll be surprised how easy it is! Stock up on all your baking essentials at wholesomesweet.com and use my discount code [HLDY20] for 20% off your entire purchase!

Molasses Cookies (aka Spice Cookies)– modified from Butternut Bakery

2 2/3 cup all purpose flour

1 tsp baking soda

1/2 tsp salt

2 tsp ground cinnamon

1 1/2 tsp ground ginger

1/4 tsp ground nutmeg

1/4 tsp ground cloves

1 cup unsalted butter, room temp

3/4 cup Wholesome Organic Fair Trade Dark Brown Sugar, packed

3/4 cup  Wholesome Organic Fair Trade Cane Sugar

1 large egg

1/4 cup Wholesome Organic Fair Trade Molasses

1 tsp vanilla extract

Coating

1/2 cup  Wholesome Organic Fair Trade Cane Sugar

1 tsp ground cinnamon

Directions

  1. Preheat the oven to 350F and line a large baking sheet with parchment paper.
  2. Whisk together the flour, baking soda, salt, and spices in a medium sized bowl and set aside.
  3. In a large mixing bowl using a hand or stand mixer with the paddle attachment, mix together the butter and sugars on medium-high speed for 2-3 minutes or until smooth, light and fluffy.
  4. Scrape down the bowl and add the egg, molasses, and vanilla and mix again on the same speed for another 2-3 minutes. The mixture should be silky, light and creamy.
  5. Pour in half of the dry ingredients and mix on medium-low speed until barely combined. Scrape down the bowl and then pour in the rest of the dry ingredients. Mix again on that same low speed until just combined.
  6. Use a rubber spatula to manually mix together the dough, working in any dry ingredients that may have settled to the bottom of the bowl.
  7. Off to the side, add the sugar and cinnamon to a bowl and mix to combine.
  8. Using a 2 oz ice cream scoop, or 1/4 measuring cup, scoop out the dough and toss in the cinnamon sugar mixture.
  9. Place about 5 cookies on the large baking sheet, evenly and well spaced apart. Bake for 13-15 minutes, or until the edges are a light golden brown and the center is pale and puffed. The cookies will darken, flatten, and settle as they cool.
  10. If the cookies spread a bit too much, use a fork to nudge in the sides right when you pull the cookies from the oven.
  11. Allow the cookies to rest on the baking sheet for about 3 minutes before transferring to a cooling rack. Continue to bake the rest of the cookies and then enjoy!

5 Nutrients Missing from the Standard American Diet According to A Dietician

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The Standard American Diet, with its excess added sugars, saturated fat, and processed foods, is generally not the most well-rounded eating pattern. Data suggests adults and children in the United States eat far fewer fruits, vegetables, whole grains, and dairy products than recommended, and exceed the recommended intake of solid fat and added sugar.1 

While each of us has varying nutrient needs depending on gender, age, health status, activity, and a host of other factors, current data suggests despite these variables. Most Americans are not meeting their recommended nutrient intakes.

Fruits, vegetables, and whole grains are broad food groups, each of which contains unique nutrients. For example, dairy products are known for their calcium and vitamin D content, whole grains are rich in B vitamins, and produce is a good source of vitamin C and other antioxidants. 

Nutrient deficiencies are likely to develop when recommended servings of these foods are not met and are replaced with less nutritious options. A single nutrient deficiency may not seem like a big deal, but not getting enough of an individual nutrient can significantly impact the body and even lead to other nutrient deficiencies and diseases. 

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5 Steps for Building the Perfect Smoothie According to a Dietician

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Looking for a low-prep, nutritious meal or snack? (Who isn’t!) Look no further than the infinitely versatile smoothie. 

I love smoothies partly because they are easy to tailor to individual preferences. Smoothies are endlessly customizable, from fruits and veggies to protein add-ins, to health “boosts,” and various ways to incorporate healthy fats. And there is no better way to replenish after a workout or refresh on a hot day than a chilled smoothie.

While smoothies can be packed with essential vitamins, minerals, antioxidants, and other nutrients, not all smoothies are created equal. Pre-made packaged smoothies and those sold at smoothie stores often use fruit juice as a base and contain added sugar. The natural sugar found in fruit is no cause for concern for most people, but added sugar detracts from the healthfulness of a smoothie. 

Often, the most nutritious smoothie is one you make yourself. Here are the key steps, components, and tips for building a healthy, balanced, and delicious smoothie! 

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7 Easy Ways to Help Reduce Stress

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We have all experienced stress. For better or for worse, stress is a regular part of all of our lives and can be caused by many different factors. 

Though we all experience stress, stress presents itself differently in everyone. While some of us notice an increased heart rate or have trouble sleeping, others experiencing stress may have digestive issues or a loss of appetite. 

Let’s explore the different types of stress, how they affect our bodies, and steps we can take to better manage the stress in our lives. 

Click ahead to read the first tip from Melissa on how to reduce stress.

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