Melissa Rifkin Nutrition

Dietitian, Weight Management & Expert

Blog

Your Seafood Choices May Impact Our Global Food Systems

by

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.

Why I Eat Dessert

by

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!

How I’m Incorporating Serenity Kids’ Toddler Formula into Max’s Meals

by

My little guy is full of energy these days, playing with toys around the house, running around outside and LOVING our neighborhood playground. I love that he is so active, but, boy, does he keep me on my toes!

As a mom, and even more so as a dietitian, I think about Max’s nutrition constantly. Is he eating enough? Is he eating too much? How is his digestion? Which new foods should I introduce next? While there is not a concrete plan to follow with feeding a toddler, and every child has different preferences and needs, one thing giving me peace of mind in ensuring Max is getting everything he needs is Serenity Kids’ new A2 Whole Milk Formula.

Max eats and/or drinks calories every couple of hours, and while we largely rely on homemade meals and snacks, using Serenity Kids’ toddler formula has been a great addition to his nutrition. It is free of soy, a common allergen for children, and provides 8 sources of healthy fats, like DHA to support brain and nervous system development. It also contains a wide variety of vitamins and minerals in easily absorbable forms to fill in any gaps we may be missing in Max’s food intake. And, one of the more unique features of Serenity Kids’ new A2 Whole Milk Formula is that it is contains prebiotics like Human Milk Oligosaccharides and galactooligosaccharides for the microbiome and is made with grass fed A2 whole milk which has only A2 beta casein protein that allow for easier digestion compared to traditional formulas made with A1 protein.

Believe me, Max is happy to have a cup of Serenity Kids’ toddler formula on its own, but I have also found unique ways to add it to his meals and snacks as well for extra nutrition and benefits.

  • Add to a fruit and veggie smoothie. The texture blends seamlessly!
  • Incorporate into oatmeal. Just add a little extra liquid to maintain a nice texture.
  • Mix a scoop into your next batch of energy bites. I make a variety of energy bites with a base of oats, nut butter and usually some sort of chocolate 🙂 , and will add a scoop of Serenity Kids’ toddler formula when making a batch for Max.
  • Blend into purees. Pumpkin and apple was a favorite of Max’s, but you could easily add a scoop to any of your little ones’ favorite fruit and veggie purees.
  • Make popsicles. Simply add a scoop to your favorite smoothie recipe, pour into popsicle molds and freeze for a refreshing afternoon snack.

These are only a few of the ideas I have tried, but there are so many additional ways to incorporate Serenity Kids’ new A2 Whole Milk Formula into your little guy or gals’ meals and snacks. Have fun in the kitchen and get creative with different ways to boost your toddlers’ nutrition!

Support your Immune System with Sun, Sleep and Supplements

by

Have you ever noticed how in the fall and winter months everyone around you starts taking immune-boosting supplements and discussing ways to support their immune system? While the colder months are known to be flu and cold season, it is important to support your immune system year-round. Luckily, there are many ways in which you can build and support your immunity. Here are some of my top tips for creating a healthy immune system!

Spend more time outside

There are many documented benefits to spending time in the great outdoors, including improved mood, lowered stress and the production of Vitamin D, which is known to play a role in your immune system. Additionally, spending time outside often leads to more activity, which is another know immunity-booster. In fact, research indicates as little as 30 minutes of moderate exercise per day can provide added support to your immune system. A walk, casual bike ride and activities with your kids are great ways to build in outdoor time.

Adequate sleep

Current research indicates inadequate z’s can negatively impact your immune system. Studies show those who don’t get enough quality sleep are more likely to get sick after coming in contact with viruses’, like a common cold. While everyone may feel best with different durations of sleep, it is commonly thought that seven to eight hours is appropriate for adults. Ideally, this is uninterrupted sleep that results in good quality rest. If your duration and quality of sleep could use improving, try turning off electronics earlier in the evening, practicing meditation and using lavender aromatherapy to create a calming environment.

LifeSeasons Clinical Immunity Elderberry Drink

Supplements definitely play a role in your immune system. You may be familiar with products like Vitamin C and D, and while those can have a positive impact, elderberry can play a beneficial role as well. LifeSeasons Clinical Immunity Elderberry drink concentrates 300 health-boosting elderberries into one easy and delicious drink. Elderberries are packed with antioxidants and vitamins to keep your cells healthy and able to better stand up to common viruses. This simple packet you add to water also contains Vitamins D and C, and zinc to maximize the immune-boosting effects. Also, because they are packaged in single-servings sticks, you can easily travel with them, keep some in your work bag and a stash at home as well. Bonus! You can use code “confession” to get 15% off your order!

Support your immune system year-round with simple habits. Small changes in daily choices, like daily supplementation, adequate sleep and active time outside can add up big time over weeks, months and years!

Prime Day Favorites

by

Prime Day is around the corner and I have rounded up some items I think you are going to love! Some of these items I already own and LOVE, and others I have my eye on or have heard raving reviews. With so many great deals out there, you really can’t go wrong. The new-to-me item on my list is HumanN SuperBeet Heart Chews. Read on to find out more about why this supplement has made it into my daily routine, but, seriously, this has been such a great addition to my supplementation routine. Here are my top picks for Amazon Prime Day, June 21-22:

Amazon Halo

Amazon Halo measures activity, sleep and body composition, three factors that are super important in assessing health. While no activity tracker is 100% accurate, this wrist band can give you an estimated baseline for health metrics which enables you with information to make habit and lifestyle choices that can improve your health. The Halo also syncs with your Alexa to tell you your health summary, activity score and sleep quality. Super interesting and useful information!

Ninja Blender

Ninja makes an assortment of kitchen tools that I have found so useful! Their 72oz blender is on sale and is an amazing deal! Most people associate blenders with smoothies, which can be a great meal or snack option, but blenders can do so much more! Soups, my Cheesy Cauliflower Mash, purees for your little one and salad dressings are all easily made in a blender. There are several great quality blenders on the market right now, and this one is definitely at the top of the list!

SuperBeet Heart Chews

HumanN SuperBeet Heart Chews have become the newest supplement in my lineup. I have long known all of the health benefits associated with beets, yet I have failed at including them in my food prep. These amazing product packs grape seed extract and beets, of course, into a flavorful and convenient chew to deliver a dose of heart-health benefits. From supporting healthy blood pressure to providing antioxidants to keep your cells healthy and stable, the ingredients in SuperBeet Heart Chews make them a must-have in your daily routine. Prime members can receive 33% off their purchase of SuperBeet Heart Chews during Prime Day, and make sure to browse around for many more deals on HumanN products!

Echo Dot

The Echo Dot is such a fun item to have around the house. You can essentially add Alexa to any room in your house to stream music and podcasts, audiobooks, and more. I enjoy having music on in the background while I work and Max loves to dance, so our Amazon speakers definitely come in hand. Also, I ask Alexa for help ALL THE TIME, and love that I can do so from multiple places in my home. One of my favorite Alexa features is asking about the weather and setting timers, especially when my hands are busy in the kitchen. 

Bubbles and Prebiotics with Poppi

by

The temperature is rising and I am constantly looking for ways to hydrate during the summer months. Sparkling water is definitely my go-to, and I love to keep it interesting by adding mint, berries and cucumber for a fun and hydrating drink. Hydration doesn’t have to be boring and there are plenty of low sugar, non-caffeinated drinks to enjoy as part of your hydration plan! Iced tea, coconut water and carbonated drinks are a few of the beverages you can throw into the mix, and my favorite of these is Poppi, a lightly carbonated beverage that comes in nostalgic flavors, like Classic Cola and Root Beer, and new, fun flavors, too, like Strawberry Lemon and Ginger Lime.

Not only will Poppi aid in hydration, but it provides some AWESOME health benefits as well. All Poppi beverages are made with apple cider vinegar (ACV), an ingredient with a long list of positive attributes. Maybe you have a friend who takes a daily “shot” of ACV, and while this is one way to get the health benefits of ACV, it is definitely not the most enjoyable way. While there is a hint of ACV in the Poppi beverages, it is certainly secondary to the main flavor of the drink which allows it to be so refreshing and enjoyable!

Here are some of the benefits associated with ACV:

  • ACV serves as a prebiotic, feeding the healthy bacteria (probiotics) in your gut. Did you know studies indicate nearly 70% of your immune system starts within your gut? A healthy gut can lead to improved health in many areas of the body!
  • It may be able to improve your skin! ACV aids in the balance of pH in your body, and this may lead to a better complexion with fewer breakouts and a reduction in inflammation.
  • Appetite control. Research indicates ACV may reduce appetite, and, in turn, make it easier to manage weight. Additionally, some studies have shown a metabolism-boosting affect from ACV as well.
  • It may improve heart health by decreasing cholesterol levels. Research has shown improvements in HDL cholesterol (the good kind) and reductions in LDL cholesterol (the bad type) and triglycerides.

When keeping up with fluid during the warm summer months, I encourage active females to aim for at least 80oz of total fluid per day and active men to get at least 110oz per day. While this should be largely made up by water, other beverages, including Poppi, can definitely contribute to your daily hydration goal! Use my code “RIFKINPOPPI” for 10% off your Poppi order on Amazon!