melissa rifkin ms rd cdn @confessionofadietitian

╳ Melissa Rifkin Nutrition LLC ╳ registered dietitian x 13 yrs ╳ weight management/bariatrics/oncology ╳ work w/ me: melissarifkinnutrition@gmail.com
See your most liked post on Instagram http://melissarifkinnutrition.com/




@confessionofadietitian Nowadays I start my morning☀️ with @skinte. Mornings for me are very early and so busy, fortunately #SkinTe helps kickstart⚡️ them by combining caffeine☕️ and my skincare all in one 🍵! SkinTē has such powerful benefits including glowing skin🧖🏻‍♀️, stronger hair and nails 💅 , improved mood☺️, aiding digestion, and so much more... all in 1️⃣ single step. Just drink a can and that's all! That's something that I can handle, and it tastes🤤  amazing too.
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What makes SkinTē so amazing?! Collagen‼️ Which is the most plentiful protein in the body 🧬 In one can of SkinTē, there's 3000mg of collagen! Triple what you get from the average collagen supplement 💊 plus SkinTē’s great flavors make it an exciting all-in-one alternative for collagen pills and powders👌🏽
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Use code CDMELISSA40 for 40% off and get a pack of 4 for yourself! #ad #skintepartner 📷props @healthnut.fam

Nowadays I start my morning☀️ with @skinte. Mornings for me are very e...

@confessionofadietitian If you've ever wanted something in life, you had to put effort into it 💯 Whether it was a sport 🥎 you played, you'd practice... an exam you were taking, you'd study 📖 So when it comes to leading a healthy life 🌱putting in the time ⏰ effort 💪🏼 and passion ❤️ you'll likely get yourself to a better place 😇 Some of my favorites here, but I'm interested in hearing 👂🏼 your favorite foods or meals 🍴 to meal prep. Share below 👇🏼

If you've ever wanted something in life, you had to put effort into it...

@confessionofadietitian Pasta's🍝 best friend has found @otamotfoods 🥫. Such a staple in my cupboard now. I know with each bite, it’s packed with delicious🤤 nutrition. Made with tomatoes🍅, carrots🥕, red bell peppers, sweet potatoes🍠, portobello mushrooms and so much more providing vitamin A, vitamin B, and thiamin. Perfect for my busy NY🗽 lifestyle, always on the go 🏃🏻‍♀️. I love how I can either simply cook it with noodles, or get a little fancy💃🏼 like this seafood linguine. #sponsored #otamot
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👉🏼Heat oil in a large pot over medium heat. Add 3-4 minced garlic cloves, 1 lb deveined shrimp, and 1 lb thoroughly dried scallops. Cook 3-4 mins on one side, then flip and cook 1-2 mins. Remove shrimp and scallops from heat.
👉🏼Meanwhile, cook linguine in a large pot of boiling salted water, stirring occasionally, until al dente. Reserve 1 cup of the pasta cooking liquid and drain the rest. 👉🏼 Add 1 medium onion, finely chopped, and 3 tbsp tomato paste to garlic mixture for 3-4 mins. Pour in 1 cup white wine and stir for 4 mins. Add 14 oz fire roasted tomatoes and 16 oz #otamotfoods tomato sauce. Cook at medium high heat for 8 to 10 minutes until thick. Taste and season sauce with salt.
👉🏼Add 1 lb mussels, cooked shrimp, and ¼ cup pasta water to the sauce. Add in the cooked pasta and another ¼ cup pasta water. Reduce the heat to medium, and fold in cooked scallops. Garnish with 3 tbs finely chopped parsley, 3 tbs finely chopped basil and serve.
📷props @healthnut.fam

Pasta's🍝 best friend has found @otamotfoods 🥫. Such a staple in my cup...

@confessionofadietitian When shopping🛒 in the dairy aisle, there are so many types of milk🥛 and milk alternatives to choose from! The options may seem daunting🤷🏻‍♀️, so I’m here to break it down for you 👍🏼. In terms of protein, cow’s 🐮 milk and soy milk definitely take the lead. But, alternative milks contain (and are fortified with) vitamins, minerals, and fats, so if you’re primary concern isn’t protein, these beverages serve as a great option! 🐄Cow’s milk: contains fat, protein, carbohydrates, B vitamins, calcium, and potassium. Most cow’s milk is fortified with vitamin D. Try to buy organic if possible to avoid hormones and antibiotics.

Almond milk: fortified with vitamins A, D, E, and calcium. Almond milk has a significantly lower concentration of whole almonds, thus it contains very little of the beneficial nutrients found in whole almonds (such as protein, fiber and healthy fats). 🥥Coconut milk: contains mostly fats in the form of medium-chain triglycerides (MCTs) and is fortified with vitamins A, B, and D and calcium. 🌱Soy milk: contains fat, protein, carbohydrates and is most similar to 2% fat cow’s milk. It is also the lease
$$$ plant-based milk option and one of the few that is a complete protein. 🥛Oat milk: contains mostly carbohydrates, a little bit of fiber, and is often fortified with vitamins A, B, D and calcium. 🍚Rice milk: contains mostly carbohydrates and is often fortified with calcium and vitamin D. 
Which milk do you prefer? 🥛

When shopping🛒 in the dairy aisle, there are so many types of milk🥛 an...

@confessionofadietitian It's a giveaway time🎉 with @fodyfoods ! Using their delicious 😋 onion & garlic free dressings are an easy way to flavor your foods🥒🥕🥗, while remaining FODMAP friendly (and IBS safe). •
The low-FODMAP diet has mostly been studied in patients with irritable bowel syndrome. This is a common digestive disorder🥴 that includes symptoms like gas, bloating, stomach cramps, diarrhea and constipation. Good thing I have #fody here to keep me on track🤗! 👉🏼 Use my discount code: melissa15 #fodyfoods #fodyinfluencer #ad
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🎉Giveaway 🎉 featuring Fody’s French & Maple Dijon Salad Dressing! 
Rules to enter below👇🏼
1. Like this post
2. Follow @confessionofadietitian and @fodyfoods
3. Tag a friend who’s following a low FODMAP diet & would like Fody’s products
4. Winner will be announced Friday, 8/23 *must be 18+ or older and live in the US
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How to make:
👉🏼 Zucchini boat: half a zucchini and spoon out the insides. Then fill it with cooked quinoa, diced zucchini, and  diced red bell peppers. Top with French dressing.
👉🏼 Bell Pepper: half a bell pepper and fill it with cooked quinoa. Then top it with dices bell pepper, diced cucumbers, sliced carrots, and of course your Maple dressing.
👉🏼 Potatoes: cut potatoes into triangle shape. Toss with olive oil and season with salt and pepper to taste. Preheat oven to 400 degrees F. Broil for 30 mins, or until top is golden brown. Once done, enjoy with French dressing.
👉🏼Sweet potatoes: cut potatoes into triangle shape. Toss with olive oil and season with salt and pepper to taste. Preheat oven to 400 degrees F. Broil for 30 mins, or until top is golden brown. Enjoy with Maple dressing.
📷props @healthnut.fam

It's a giveaway time🎉 with @fodyfoods ! Using their delicious 😋 onion ...

@confessionofadietitian 🌽4 ways to get corny!🌽
Corn 🌽 is a staple in many household dishes such as grits, tortillas, and popcorn 🍿 These crazy crops 🌾 contain nutrients, vitamins and minerals that taste good and are good for you! 😋Corn contains vitamin A, B and E and if that’s not enough, it is high in antioxidants and dietary fiber which promotes excellent digestive health 🚽🙌🏽! If you’re looking for an easy way to boost your protein and fiber intake, keep reading 👩🏻‍🏫to add one of these tasty corn recipes to your next meal! 🥘
1. Corn on the cob: for the quickest way to make corn on the cob, take out a microwave safe dish big enough to fit your corn 🌽 then, peel the husk off  and place corn into the dish with a little bit of water for steaming ♨️. Microwave for 4-5 minutes and let the corn rest until cooled ❄️. To serve, drizzle with olive oil and a little sea salt and pepper.
2. Corn salad: use the above method to steam you ear of corn and use a knife to carefully shave the kernels off the cob 🔪. In a separate bowl, add red wine vinegar and slowly drizzle in olive oil while whisking the mixture at the same time. Add chopped red onions, salt and pepper to the mixture and combine. Add in your corn kernels and freshly chopped basil 🌱 yum! 
3. Creamed corn: firstly, husk your corn and use a knife to carefully cut the kernels off the ear of corn 🌽. In a medium sauce pan combine melted butter, cream, salt and pepper and heat to combine. To make the roux for the creamed corn, slowly add in little bits of flour and thoroughly mix until the mixture thickens. Add your corn to this mixture and adjust the consistency of the creamed corn by adding milk as needed to make it more or less liquidy 💦 enjoy this decadent side dish with a balanced meal!
4. Cornbread: preheat your oven to 425° and coat your muffin pan with cooking spray. In a medium bowl, combine cornmeal, flour, sugar, baking power and salt 🥄 . In a separate bowl, whisk together 1 egg 🥚, a cup of milk 🥛 and some roasted corn kernels. Add the wet mixture to your dry ingredients and stir until the mixture becomes a batter 😋 pour the batter into your greased pan and bake for about 15-20 min.
📷props Sagarika Kayal

🌽4 ways to get corny!🌽 Corn 🌽 is a staple in many household dishes suc...

@confessionofadietitian @sunbasket has been a huge help in assisting my diet with nutritious meals that come to the door 🚪 step of my house 🏡 📦 These meals are so easy and fresh! And with #sunbasket’s new add-ons, my whole day is prepped in a snap 💥
I think we all know, I'm a huge fan 👏🏼 of overnight oats. They're delicious and super easy, can eat hot 🥵 or cold 🥶 no matter what the weather is! When I found out @sunbasket had @makeroats overnight oats, I was ecstatic, coffee ☕️ + banana 🍌- Ahhhh mazing, super easy breakfast 👌🏽 For snack I have a hearty egg 🥚 + lunch is simple greens 🥬 + sprinkling of sesame seeds, garden tomatoes 🍅 and parmesan cheese 🧀 and of course croutons for a crunch 😆snack is delicious tomato basil 🌿 soup 🥣 @nonalimfoods +dinner is steak 🥩 with artichokes and olives. My killer dessert is @hukitchen amazing chocolate 🍫 chunks plus a banana 🍌... this day is amazing! Use code CONFESSION45 or click the link in my bio for a nice discount👍🏼 #morethanamealkit #ad

@sunbasket has been a huge help in assisting my diet with nutritious m...

@confessionofadietitian What’s summer without s’mores⁉️ My favorite memories are roasting marshmallows at camp 🌲 But no fire building 🔥 required with this twist 🌪 on one of my summertime favs😍 #ad Loving these s’mores cookie cups topped with @lilys_sweets chocolate bars 🍫 Lily’s chocolatey goodies are free from 🙅🏻‍♀️ added sugars but have the perfect touch of sweetness from stevia🧚🏽‍♂️ Making them fabulous ✨ for my s’mores cookie cups, traditional s’mores, or simply snacking when those chocolate 🍫 cravings kick in 😋  What’s your fav way to eat chocolate?! 💭 
#lilyssweets #SummerSweetLife
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S’mores cookie cups 🍪🍫
•1 cup graham cracker crumbs
•1 1/4 cups flour
•1/2 teaspoon baking soda
•1/2 teaspoon salt •1/2 cup butter, softened
•1/2 cup brown sugar
•1/3 cup sugar
•1 large egg
•1 teaspoon vanilla extract
•12 large marshmallows, cut in half
•One 3 oz Lily’s milk chocolate bar cut into pieces. 👉🏼
Preheat oven to 350° Grease mini muffin pan. Mix together graham cracker crumbs, flour, baking soda & salt. 
Cream together butter, brown sugar & white sugar. Add egg and vanilla mixing until just combined. Stir in graham/flour mixture. Distribute batter between mini muffin tin filling batter to top of each cup (makes 24). Bake 8 minutes. Once out of oven, add marshmallow to center of each cookie cup (cut side down). Let cool slightly. Put under broiler for a minute or two until marshmallows are lightly browned. Lightly press one chocolate piece into each. Eat warm or cool completely. 📷props @ejkellett

What’s summer without s’mores⁉️ My favorite memories are roasting mars...

@confessionofadietitian 4 ways to eggplant! 🍆🌱
Eggplants are the perfect way to fill up your plate 🍽 because they are high in fiber📈, low in calories📉 and chalk-full of nutrients and antioxidants to give your health a boost 🛡Beneath their bright purple outside, eggplants are packed with good-for-you elements like anthocyanins, potassium, vitamin C, vitamin B6, and phytonutrients that help protect the heart 💜and niacin that helps improve blood flow to the brain 🧠 If I could eat eggplants every night, I would! Keep reading for more information on how to cook eggplants 🍆 in 4 yummy ways👩🏽‍🍳!
1. Sautéed: Cut your eggplant into bite-sized pieces 🔪and toss into a pan with hot sesame oil and garlic. Cook the eggplants for 5 minutes and then add soy sauce, sugar, salt and pepper. Cook it on medium heat 🔥 until the eggplants are tender for about 10-15 minutes. Top with sliced green onions and chili peppers for a kick🌶!
2. Grilled: Cut your eggplant into ¼ inch slices, either into rounds or lengthwise rectangles. Marinate in olive oil, salt and pepper for about 15 minutes. Grill the eggplants for 4-5 minutes on each side. 
3. Baked: Cut the eggplant first into rectangles and then into long strips to look like fries🍟. Soak them in a mixture of milk, salt and pepper for 5-10 minutes. Coat with breadcrumbs and line them up in a foil-covered sheet pan. Bake them in the over at 400 degrees for 15-20 minutes until the eggplants are golden brown. Serve with your favorite dipping sauce.
4. Babaganoush: Slice eggplant into 4 rounds and coat with olive oil. Roast in the oven at 350 degrees for 20-25 minutes, or until eggplant is soft enough to easily poke through with a fork🍴. Remove the skin and add eggplant, two cloves of garlic, olive oil, tahini, lemon juice, salt and pepper to taste into a blender. Blend until smooth and use it to dip your favorite veggies🥕🥒 or spread on bread🥖!
So what are you waiting for…enjoy some delicious and healthy eggplants in one of these four tasty ways and give your heart and health the love they deserve 💜💚💜
📷 props Sagarika Kayal

4 ways to eggplant! 🍆🌱 Eggplants are the perfect way to fill up your p...

@confessionofadietitian Yesterday I went to buy an avocado and it was $4.00😮😲😧 Ridiculous, 💯 but I bought it anyhow, because avocados 🥑 rank top 10 on my list ✏️of favorite foods on the planet 🌎, and I'm quite certain you feel the same. The price 💰 was exorbitant but it was worth every bite! Though throughout my 13 years as a clinical dietitian 👩🏻‍💻I've realized how important it is to measure out food and be cognizant of portion sizes ⚖️ while stressing this to my clients and myself quite frankly. All foods fit and all healthy fats are good for our bodies, but too much of a good thing... could lead to a bad thing... This image here is of a small Mexican 🇲🇽 avocado. What's your favorite way to use avocados? Go! 💃🏻

Yesterday I went to buy an avocado and it was $4.00😮😲😧 Ridiculous, 💯 b...

@confessionofadietitian Ready to #toasttuesday 🍞 with my Blue Ribbon Orchard Choice and Sun-Maid California Dried Figs and energize⚡️ me through the rest of the day. Figs are a good source of soluble fiber which helps in keeping me full for longer periods of time🕰. They are also rich in vital vitamins💊 and minerals. Since they are dried, I can carry them with me on the go🏃🏻‍♀️ throughout the day! Fresh figs are only available for 3 months while these dried figs by @valleyfig are available year-round from California☀️. Keep on reading📖 to see the different ways you can consume🤤 your figs! #VfigFeed
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Four unique ways to fig: 👉🏼Greek yogurt with chia seeds and drizzled in honey🍯.
👉🏼Nut butter🥜 with chia seeds and sliced almonds.
👉🏼Blue cheese🧀, garnished with rosemary.
👉🏼Mashed avocado🥑, seasoned with black pepper.
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📷props @healthnut.fam

Ready to #toasttuesday 🍞 with my Blue Ribbon Orchard Choice and Sun-Ma...

@confessionofadietitian I made this whole eating plan up for myself yesterday when I woke up bloated af from Korean the night before. Had a whole structured plan of how my day would go, I even plugged my meals into my fitness pal, went to barre 💪🏼and took a long walk 🚶🏻‍♀️And when it came to dessert last night, I just kept eating chocolate 🍫 I have to admit it- I was emotional! I'm human! 🙋🏻‍♀️And I woke up this morning feeling like 💩 I can't take it back. It is what it is. My feelings are real. I had the choice to either beat myself up over it, the frustration of the scale alone made me so mad (but it's alllll water weight- I know that  bc I'm a dietitian right?!)but I was so darn mad 🤦🏻‍♀️Take control is what I kept repeating to myself and  I made a sharp shift- almost instantaneously + decided that's NOT what I'm working on! I ate the chocolate, and it was awesome 🤤 But I can't eat like that every night, once in a while yes I can. Ultimately feeling good is my goal and making an environment to house a baby 🤞🏼 🥅 So this morning I meal prepped for dinner tonight 🍽 -I'm fully prepared and have a fruit set out 🍌 for dessert. Not every day is cut and dry! Not every day looks

I made this whole eating plan up for myself yesterday when I woke up b...