Melissa Rifkin Nutrition

Dietitian, Weight Management & Expert

Blog

Back to School Lunches with egglife egg white wraps

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August is often synonymous with warm weather, the start of football season, and for many, going back to school. Whether you are a parent to a school-aged child, a student in high school or college, or an adult getting back into the swing of work after some summer trips, I am sharing ideas to help you with quick and easy lunches.  So many people have good intentions of bringing their lunch from home, but more often than not, get pressed for time or burned out on their go-to options.

The good news is lunch doesn’t have to be time consuming to make, and there are easy ways to add variety to simple meals. One way I’ve incorporated new ingredients into lunches for myself and kids is with egglife egg white wraps. Not only are these wraps a source of essential protein, but they also have a unique feature when it comes to packed lunches. Read on to learn more.

Have your kids ever complained their sandwich gets soggy and gross by the time lunch rolls around? If you just said “yes” to yourself, egglife wraps are for you because they don’t get soggy! You can prepare lunch the night before for a smoother running morning, and by the time your kid opens their lunch the next day, they’ll still have a delicious wrap, just the way they like it.

Now, let’s get to the nutrition. All egglife wraps are made with 95% egg whites, allowing them to pack 5+ grams of protein per wrap. This nutrient increases fullness after a meals and plays so many important roles in your body. From fluid balance, to tissues repair and growth, and so much more, protein is essential and should be consumed at each meal. Many young kids are apprehensive about eating meat, which could result in them not eating enough protein. Non-meat sources of protein, like egglife egg white wraps serve as an approachable protein source for kiddos exploring their food preferences.

When putting together lunch for your kids, there are a few factors to keep in mind. Their plate should contain protein, whole grain, veggie, fruit, and can even have a treat. You can use the guide below to simplify your back-to-school lunch packing.

And, if you need more inspiration, check my Instagram (@Confessionofadietitian) and browse through the egglife wrap ideas below. You can also head to egglifefoods.com to view their full catalog of recipes and to purchase wraps. If you want to pick some up on your next grocery haul, find them in the refrigerated section at Aldi, Whole Foods, Target, Kroger, and more!

Simple, Delicious, & Packable lunch ideas:

protein: original egglife egg white wrap with deli turkey, cheese and sliced avocado

whole grain: corn chips

veggies: cherry tomatoes

fruit: kiwi

treat: dark chocolate bark

protein: everything bagel egglife egg white wrap with shredded rotisserie chicken and a sprinkle of parmesan cheese

whole grain: cooked whole grain noodles tossed with pesto

veggie: steamed broccoli

fruit: sliced strawberries

treat: yogurt covered raisins

protein: garden salsa egglife egg white wrap around one string cheese

whole grain: whole grain crackers

veggie: carrots sticks with hummus

fruit: grapes

treat: trail mix with candy pieces

I Came for Delicious Fish & Stayed for the Mission

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I have a few grim facts for you:

  • Less than 9% of plastic waste is recycled globally
  • 80% of all marine debris is made up of plastic
  • 85% of plastic packaging ends up in landfills

I have worked with Safe Catch for years, creating fun and easy recipes with their delicious, convenient products. Wild tuna, salmon, and sardines are the products we use at home most often, and we are stocked on flavored pouches for quick meals and snacks, road trips, and meals on-the-go. Each of these items pack valuable Omega-3 fats, protein, and a variety of essential nutrients, but that is true for most tuna, salmon, and sardines. What helps Safe Catch stand above the rest is their commitment to safe seafood and lending a positive contribution to the planet.

When it comes to safety, Safe Catch keeps your wellness in mind with their strict testing and selectivity in which fish makes it to your plate. Their tuna is traceable from catch to can, and *every*single*fish* is tested for mercury content. If it doesn’t meet their purity standards, they aren’t buying it. In fact, 1 out of every 4 tuna do not pass their purity tests, which is why they test every fish. AND, they are the only brand that does!

You get the point: no one believes more in the quality of their product than Safe Catch.

As they say… I came for delicious, convenient fish, and stayed for the safety. While I stayed, I also learned how committed Safe Catch is to supporting our environment. Now, for some more uplifting facts!

  • Through their work with rePurpose Global, the World’s leading Plastic Action Platform,  Safe Catch has recovered over 195,629 pounds of ocean-bound plastic from our oceans. This amount of plastic is equivalent to the weight of 30 orca whales.
  • For every 1 can or 1 pouch of Safe Catch purchase, they are able to help extract 5 grams of plastic from our oceans.
  • Safe Catch’s project is called Saaf Samudra (meaning Clean Seas), has alone contributed to 1.5 million pounds of ocean-bound plastic recovery in 2022 and has helped improve the lives of 25 waste workers.

And there you have it. I came for delicious, convenient fish, and stayed for the safety AND mission. What else could you ask for in an organization? It should be no surprise why Safe Catch is our “house” brand of canned and pouched fish.

If you’re new to Safe Catch and wanting to try it for the first time, use code CONFESS15 for 15% off your order. And, if you already love their products, use my code to buy in bulk (guilty!) so you’re never without a lean, healthy protein for your meals and snacks.

Hydration During Pregnancy, Labor, and Breastfeeding

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Hydration is important at all life stages, and especially for expecting mothers. Every cell in your body contains water, and this fluid is needed for most bodily functions and to keep your body operating properly. Of course, water is a great source of hydration, but did you know other drinks may actually provide better hydration? This may surprise you, but the presence of carbohydrate and electrolytes in a drink can lead to faster hydration than plain water.

During pregnancy, your fluid needs increase. Fluid consumption supports your increased blood volume, aids the amniotic fluid around the fetus, and can improve digestive symptoms often experienced during pregnancy. Additionally, as you grow throughout your pregnancy, you increase your exertion to complete simple tasks, and you may notice a higher amount of sweat production just getting through your day. For all of these reasons, and more, fluid should be top of mind during pregnancy.

When I was in labor with Leo, I had Drink Simple maple water by my side the ENTIRE time. Seriously, I went through so many bottles. Not only was the light sweetness a delight and something I looked forward to amongst my discomfort, but I knew the unique composition of natural sugar, electrolytes, and minerals would help keep me hydrated throughout my labor. Going through labor is literally the hardest workout I’ve ever done, and you have no clue how long it is going to last. The constant sweating I experienced throughout labor meant I needed to boost my hydration to make up for the lost fluid and electrolytes.

If you thought fluid needs were high during labor, breastfeeding is a whole other hydration challenge. Producing milk to support the needs of my kids required that I was drinking enough fluid and eating enough calories. I feel lucky to have been a “good producer”, and I believe my hydration diligence was a big piece of that outcome. Water, Drink Simple, and coffee (duh!) are my most consumed liquids and I aim to have over 80 ounces of total fluid each day.

Drink Simple maple water is naturally low in calories and contains no added sugar. It is created by nature and possesses so many important nutrients. In addition to being a great hydrator, Drink Simple also contains manganese, a nutrient thought to aid in blood sugar control, and calcium that supports bone health. If you are looking for a tasty, healthy, and unique way to boost your hydration through pregnancy, labor, nursing, or any other phase of life, Drink Simple should be your go-to!

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.

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!

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

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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!