"Gluten-Free Cauliflower Crust Pizza"

 I'm always seeing all of these wonderful healthy crust pizzas, that people share, all of the time..

Makes me so hungry for something I generally don't eat anymore, but do so definitely love..

So taking a little inspiration from those who have posted before me, I decided to go all in and create a couple of "healthy" pizzas of my very own..

This first one is made up of a deliciously flavorful crust of Roasted Cauliflower, Coconut flour, Parmesan and Mozzarella cheeses, and some spices..

It was actually much easier to do then expected and using parchment paper to help move it on and off the Pizza stone, during cooking, made all the difference in the world..

So, literally, after 10 minutes of baking it was time to take it out and slide my other crust into the oven and decide what I should top this one with..

I made sure to have more than a few options available for me, and my Baby, and then left it up to her to decide..

 

After looking over everything, she went with the fresh mozzarella and basil..

So slathering the top with pizza sauce, placing some medallions of mozz' and scattering a couple of pinches of fresh cut basil—it was time to go back on the stone in the oven to finish cooking..

A handful of minutes later it was done and all ready to be devoured, added just a smidgen of shaved Parmesan for good measure and began cutting into this one to give it a try..

Yum, it was so good and the crust was so tasty—it even held together just enough to be picked up just like a regular slice of pizza..

So very good and so very healthy with all of those natural ingredients with the gluten free, low carb crust..

So going to make this again because it was so—"Definitely Delish"

 

 

"Gluten-Free Cauliflower Crust Pizza"

Ingredients:
1 small to medium sized head of roasted cauliflower - should yield 2 to 3 cups once processed
1/4 teaspoon sea salt
1/2 teaspoon freeze-dried basil (crush it even more between your fingers)
1/2 teaspoon freeze-dried oregano (crush it even more between you fingers)
1/2 teaspoon garlic powder
1/2 teaspoon minced fresh Garlic
1/4 cup shredded parmesan cheese
1/4 cup 2% mozzarella cheese
1 egg
2-3 tablespoons coconut flour
Toppings:
Pizza sauce-homemade or store bought
Cheese fresh or pre shredded mozzarella
Toppings, whatever you enjoy.....

Directions:
1. Place a pizza stone in the oven, or baking sheet if you don't have a pizza stone. Preheat oven to 450 degrees..
2. On a cutting board, place a large piece of parchment paper and spray it with nonstick cooking oil..
3. Wash and throughly dry a small head of cauliflower..
4. Cut off the florets, you don't need much stem. Place in baking dish and drizzle a tablespoon of olive oil and sprinkle a touch of salt..
5. Place in oven and roast for 20-30 minutes. Remove, and when cool enough to touch, place into food processor..
6. Pulse in your food processor for about 30 seconds, until you get powdery snow like cauliflower. You should have about 2 cups of cauliflower..
7. Scoop out cauliflower and place into a dish towel or cheesecloth and squeeze. You want to squeeze out as much water as possible. This will ensure you get a nice chewy pizza like crust instead of a crumbly mess.. 
8. Dump cauliflower into a bowl. Now add 1/4 cup parmesan cheese, 1/4 cup mozzarella cheese, 1/4 teaspoon kosher salt, 1/2 teaspoon freeze-dried basil (crush up the leaves even more between your fingers before adding), 1/2 teaspoon freeze-dried oregano (crush up the leaves even more between your fingers before adding), 1/2 teaspoon garlic powder (not garlic salt), minced fresh garlic and a dash of red pepper if you want..
9. I also added 2-3 tablespoons of coconut flour at this time. Now add your egg and mix away. Hands tend to work best, I'll wear those throw away gloves sometimes so as to be able too have clean hands again when needed..

10. Once mixed together, use your hands to form the dough into a crust on your oiled parchment paper. Pat it down throughly, you want it nice and tightly formed together. Don't make it too thick or thin either. (I used the outer ring of a spring-form pan to ensure a nice circular crust..
11. Using a cutting board slide the parchment paper onto your hot pizza stone or baking sheet in the oven. Bake for 8 - 11 minutes, until it starts to turn golden brown. Remove from oven... (Just eye the crust the last few minutes to ensure you don't under or over cook it)
12. Add however much sauce, cheese, and toppings you want. I'm not gonna give you measurements for this. You should know how you like your pizza - this is your personal taste that matters..
13. Slide parchment with topped pizza back in the hot oven and cook for another 5 to 7 minutes until the cheese is melted and slightly golden....
14. Test your patience and allow it to cool for a minute or two. Probably closer to two. Then using a pizza cutter and a spatula serve up your delicious gluten-free cauliflower crust pizza!

Notes:
1. It makes a big difference oiling the parchment paper before forming the crust on it and using a pizza stone in the oven..
2. You'll want to have the oven pre-heated well ahead to allow the stone to be heated completely..
3. An average size head of cauliflower is fine, you don't want to have much more then 2 cups of processed cauliflower after roasting..
4. Can use un-roasted cauliflower as well— just rinse, remove florets, process into snow and microwave for 4 minutes on a plate before squeezing liquid out with cheese cloth..

"Gluten Free Quinoa Coconut Flour Crust Pizza"

Who doesn't love pizza, I know I do—and when I get to craving, especially now that I'm older, I try my hardest to figure out ways to enjoy it without regretting it almost immediately..

This is one of them, and one of my favorite fit and healthy alternatives to the oh so tasty pizza crust—and I think you'll find that you enjoy it to..

Deciding, though, that I missed pizza was only the first hurdle and then after seeing so many of those cauliflower, and other, crusts floating around out there —well I just had to give it a try myself..

So after messing around with a recipe or two, I decided to try a completely different take on the pizza crust myself..

 

So after a quick mixing together of all the various ingredients; I dumped it all out onto oiled parchment paper, and using the ring of the spring form pan, formed it into a circular shape..

Into the oven, for a few minutes, on the paper till just golden brown and then time to slather with sauce and cover with toppings..

I decided to go with one of my favorite pizza styles, the "Hawaiian Pizza"—fresh cut pineapple, sliced prosciutto, shredded and fresh mozzarella with a few torn fresh basil leaves..

Back in for five or so minutes more, until the cheese has melted and then it's almost time to dig in..

Just let it sit for a minute or two; sprinkle it with shaved Parmesan if desired and some extra basil, a little salt & pepper or red pepper flakes—if that's suits your tastes..

Now time to jump in and start eating; cut up a few slices for me and my Baby—then devoured this terrifically tasty treat..

So very good and healthier for you as well..

Will be playing around more with this one in the future, from toppings to sauce—you should too..

"Definitely Delish" and definitely a dish to make again and again..


"Quinoa and Coconut Flour Pizza Crust"

Ingredients:
Crust:
1/2 cup Quinoa Flakes
1/4 cup +2 tablespoons Coconut Flour
3 Eggs, room temperature
2 tablespoons of Water
2/3 tsp Baking Soda
1/2 tsp Baking Powder
3 tablespoons Extra Virgin Olive Oil
2/3 tsp Sea Salt
1/2 tsp Garlic Powder
1/2 tsp dried Oregano and Basil, crushed between fingers
2 cloves fresh Garlic, minced
2 heaping tablespoons shredded Parmesan cheese
1/4 cup shredded 2% Mozzarella

For Toppings:
Pizza sauce, homemade or store bought
Shredded or fresh Mozzarella, or mix
2-3 fresh torn Basil leaves
Any other toppings you enjoy (I did prosciutto and pineapple with fresh basil)

Directions:
1. Place a pizza stone in the oven, or baking sheet if you don't have a pizza stone. Preheat oven to 450 degrees..
2. On a cutting board, place a large piece of parchment paper and spray it with nonstick cooking oil..
3. Dump quinoa flakes and coconut flour into a bowl. Now add Parmesan cheese, 1/4 cup mozzarella cheese, 2/3 teaspoon sea salt, 1/2 teaspoon dried basil (crush up the leaves even more between your fingers before adding), 1/2 teaspoon dried oregano (crush up the leaves even more between your fingers before adding), 1/2 teaspoon garlic powder (not garlic salt), minced fresh garlic, baking soda, baking powder and a dash of red pepper if you want..
4. Now add your egg and mix away. Hands tend to work best, I'll wear those throw away gloves sometimes so as to be able too have clean hands again when needed..

5. Once mixed together, use your hands to form the dough into a crust on your oiled parchment paper. Pat it down thoroughly, you want it nice and tightly formed together. Don't make it too thick or thin either. (I used the outer ring of a spring-form pan to ensure a nice circular crust)
6. Using a cutting board slide the parchment paper onto your hot pizza stone or baking sheet in the oven. Bake for 7-10 minutes, until it starts to turn golden brown. Remove from oven... (Just eye the crust the last few minutes to ensure you don't under or over cook it)
7. Add however much sauce, cheese, and toppings you want. I'm not gonna give you measurements for this. You should know how you like your pizza - this is your personal taste that matters.!
8. Slide parchment with topped pizza back in the hot oven and cook for another 5 to 7 minutes until the cheese is melted and slightly golden..
9. Test your patience and allow it to cool for a minute or two. Probably closer to two. Then using a pizza cutter and a spatula serve up your delicious gluten-free quinoa coconut flour crust pizza!

Notes:
1. It makes a big difference oiling the parchment paper before forming the crust on it and using a pizza stone in the oven..

2. You'll want to have the oven pre-heated well ahead to allow the stone to be heated completely..

"Skinny Orange Chicken"

I love finding fun ways to create low calorie healthier alternatives to some of my favorite dishes..

 

Through experience, and experimentation, I've gotten pretty good at it with some recipes—such as this incredibly tasty "Skinny Orange Chicken"

 

Using "Tamari" lite Japanese soy sauce, natural coconut oil spray and my favorite brown sugar substitute by Truvia—I'm able to create these wonderful skinny dishes that are amazingly flavorful and with near none of the regret..

For this one, this time, I used a mix of quinoa and low glycemic rice—but I'm just as likely to serve it with roasted riced cauliflower or Shirataki rice by "Miracle Noodle" to cut the carb calories even more..

The depth of citrus orange taste along with spicy tang of red pepper and ginger gives this dish a wonderfully sweet and zesty taste that's sure to please the people in your home..

Add in the fact that you can't tell the difference between this and the high calorie, high sodium version, for me anyway, and this is a win-win as far as I'm concerned..

Tasty, filling, healthy and guilt free—this is another dish that's sure to help you fulfill your desire for a healthier you; and it is, most assuredly, oh so "Definitely Delish"

"Skinny Orange Chicken"

Ingredients:
2 lbs. boneless, skinless Chicken Breast
1 cup fresh Orange Juice (low sugar, no pulp, pulp-up to personal taste)
2 tablespoons fresh Lemon juice
2 tablespoons Sushi Vinegar (rice wine vinegar)
2 tablespoons Tamari lite soy sauce
4 tablespoons of Truvia Brown Sugar Blend (equal to 1/3 cup of brown sugar)
2 cloves of Garlic, minced
1 tsp. Ginger
1 Orange, zested (aprox. 1 tablespoon or more)
1/4 tsp. crushed Red Pepper
1/2 c. Water
1 1/2 tablespoons Corn Starch (according to desired thickness)
3 Green Onions, sliced
1 tablespoon fresh chopped Italian Parsley
Sea Salt and fresh ground Black Pepper (for sprinkling on chicken before browning)
3 to 4 cups cooked Rice, Quinoa, blend or low carb alternative..

Directions:
1. Rinse off and pat dry chicken; slice into smaller pieces and season with salt & pepper, then set aside till ready. (Begin cooking your rice or substitute at this time)
2. Pre-heat your skillet, wok or deep sided saute pan on medium high heat. Spray the inside with coconut oil spray and add chicken pieces, browning until lightly golden on all sides—about 10 minutes..
3. Remove the chicken with a slotted spoon to a plate and cover with foil to keep warm. It will not be finished cooking yet..
4. Lower heat to medium and add the sauce ingredients by combining the orange juice, lemon juice, sushi vinegar, Tamari soy sauce, Truvia brown sugar, minced garlic, ginger, orange zest, and crushed red pepper flakes..

5. Cook, stirring regularly, over medium heat until very slightly thickened and bubbly—about 5 minutes..
6. Add the chicken pieces back to the pan with juices and mix together to coat and then covering to simmer for about 5 to 10 minutes more—adjusting cooking temperature if necessary..
7. In a small bowl or measuring cup, combine water and corn starch and stir until corn starch is dissolved..
8. Add corn starch mixture to skillet and continue cooking, stirring regularly, until sauce is thickens completely—about 2 minutes..
9. When ready to serve spoon chicken over your rice, quinoa or substitute and garnish with sliced green onions, chopped parsley, additional orange zest, and red pepper flakes as desired..

Eat Hot and Enjoy!!

 

"Roasted Cauliflower, Broccoli & Brussel Sprout Soup"

I love roasting and eating vegetables..

I mean, if I can throw it onto sheet pan and drizzle it with oil—I will..

This recipe takes a simple side dish at dinner and adds in a few ingredients to create a perfect lunchtime or supper meal that's wonderful during these cold northeastern winters..

One of the first things I started with here is deciding on a mix of vegetables—so taking two recipes from my Thanksgiving side dish post, back in October, I got to work on what would become this delish soup recipe..

Going almost half Brussels sprouts and half cauliflower, with some broccoli thrown in for good measure—I tossed it all down onto my sheet pan and drizzled it with quality extra virgin olive oil with a little fine sea salt & pepper to finish. Then into the oven it went..

Truly I love simple recipes like this with just a few dishes needed; one pan, one pot a knife and a spoon—what could be simpler and leave less work for you afterwards then that. Well a skillet meal like my frittatas, and mexi-skillet recipe, but I digress..

While my veggies went about becoming all roasty browned and tasty; I prepped the base for my soup which included some lean prosciutto, shallots, garlic & chicken stock..

 

Quicker than you'd think it was time to pull my roasty toasty vegetables out of the oven and spoon them into the pot with the soup base and bring it up to a nice low simmer for about 10 minutes..

Here is where an immersion blender is key if you want to save on spatters, dribbles, spills and sloshing as you attempt to blend a little of the soup at a time and then dumping into another dish—you're guaranteed to add to your after cooking clean up; and really, who wants that, right!

 

A few minutes of immersion blending later and you have a supremely thick soup that just needs a little seasoning for taste before it's ready to serve..

Garnish each bowl with some reserved roasted veggies, the slightly crispy cooked prosciutto and some shredded Manchego cheese an you'll have a beautiful dish that's sure to please..

I loved it and I'm sure if you try it for yourself that you will to; because it is, oh so "Definitely Delish"

"Roasted Cauliflower, Broccoli & Brussels Sprout Soup" 

Ingredients:
16 oz cauliflower florets
16 oz Brussels sprouts, halved
8 oz. Broccoli florets
4 oz. lean Prosciutto, cut into small pieces (see notes for vegan options)
3-4 tbsp Extra Virgin Olive Oil
2 tablespoons Butter (see notes)
1/4 cup Shallots, chopped
2 cloves of Garlic, minced
3 1/2 cups low sodium Chicken Stock (see notes)
1 cup Vegetable Broth
1/2 teaspoon fine Sea Salt, plus more to taste
White Pepper, to taste
1 tablespoon fresh chopped Italian Parsley
Natural Olive Oil Spray

Directions:
1. Preheat oven to 450 degrees Fahrenheit..
2. Spray a large baking sheet with the Olive Oil Spray. Place the cauliflower, broccoli and Brussels sprouts cut side down on the baking sheet, drizzle with 2 tablespoons of olive oil and sprinkle with sea salt—then roast on the bottom third of the oven 25 minutes, tossing half way until slightly browned..
3. Meanwhile, add 1 tablespoon of oil to your soup pot on medium heat and add your pieces of prosciutto—cooking until browned, then remove from the pot and reserve for later..
4. Now lower the temperature of the pot to low heat and melt the butter, then add the shallots & garlic. Cook until translucent, about 5 minutes..
5. Add the chicken stock and simmer 5 minutes..

6. Shut the oven, reserve about 1 cup or more of the roasted vegetables and keep warm on the baking sheet..
7. Transfer the rest to the pot and simmer for 5 minutes, covered..
8. Now, using an immersion blender, blend until a thick even consistency is reached. You may also enjoy it chunkier, so can stop when it reaches the style you enjoy..
9. Now simmer on low heat for 5 to 10 minutes, adding up to 1 cup of vegetable broth if thinning of the soup is needed. As well as adding sea salt and white pepper to taste. (Any last minute additions such as fresh herbs, rubbed sage, etc can be added to enhance the flavor if you desire)

 

Notes:
1. Serve in bowls topped with the some of the roasted vegetables, cooked prosciutto, chopped parsley and a drizzle of extra virgin olive oil..
2. You can also add a bit of fresh shredded 8 month Manchego cheese, which I did. (Optionally Romano or another cheese could be substituted) Serve immediately..


3. You can remove the prosciutto (or use vegan/vegetarian friendly option if available), substitute the butter for a non dairy version (Olio olive oil spread, or another) and replace the chicken stock with vegetable broth to make this soup Vegetarian or Vegan friendly....

"Protein Packed Belgian Waffles"

Every once and awhile I get to wanting something I just don't eat anymore—usually..

When this happens; sometimes, just sometimes, I'll get creative and try to figure on how in creation I can achieve this without regretting almost immediately indulging in a treat of this kind..

 

Of course when I say this kind; what I'm referring too, as you can see from the photos, is nothing short of a stack of protein packed "Belgian Waffles" with "Gelato" and "Whipped Cream"

Today I was successful (though that's not always the case when trying a new technique) by using a mix of protein powder, flapjacked pancake mix, egg & egg whites, stevia, coconut oil, vanilla & almond extracts, cinnamon and almond milk..

An with a little wrangling, and a very short amount of time, I was able to create perfectly fluffy and delicious waffles..

Topped with a little low fat, no churn chocolate protein gelato made with cool whip and finished with whipped coconut cream—this delectably tasty dish was just full of protein, with none of the heavy carb regrets..

Definitely happy with this for a little "Breakfast for Dinner" after hitting the gym; because it was,
most assuredly, oh so "Definitely Delish"


"Protein Packed Waffles"

Ingredients:
2 scoops of Protein Powder (I use Quest Baking Protein-Unflavored)
1/4 cup FlapJacked Protein Pancake Mix (Any protein pancake mix, or gluten free substitute can be used)
2 Eggs, room temperature
1/2 cup of Unsweetened Almond Milk
1 teaspoon Baking Powder
1 teaspoon Baking Soda
1/4 teaspoon fine Sea Salt
1 teaspoon Vanilla Extract
1/2 teaspoon Almond Extract
1 teaspoon Sweetener (stevia, truvia, splenda, etc)
1 tablespoon Coconut Oil, liquified
Natural Cooking Spray
See Notes for Options & Additions

Directions:
1. Pre-heat waffle maker on medium high temperature. (Temperature and time may need adjustment due to differences in waffle makers)
2. Mix all dry ingredients together in a deep bowl with whisk adding any additional dry ingredients such as cinnamon..
3. Add cool liquid coconut oil (if heated to melt or another oil substitute), eggs, Almond milk, vanilla & Almond extracts..
4. Whisk ingredients together adding additional tablespoons of Almond milk if necessary and the batter was too dry. Let sit for a minute..
5. Using a spatula, gently fold any optional ingredients such as mini chocolate chips, blueberries or diced banana if so desired..

6. Spray the inside of your waffle maker with natural oil sprays (I use Pompeian brand natural grapeseed or coconut oils with no propellants)
7. Pour 1/4 to a 1/2 cup (depending on size) of batter out onto your waffle maker and close lid..
8. Cook for 1 to 2 minutes and check. (Some waffle makers are cooler on top like mine, so halfway through I'll flip my waffle with help of a small rubber spatula) Cook for another 30 seconds to 1 minute, till done..
9. Repeat with remaining batter till all waffles are finished..
10. Top with your choice of toppings or additions and enjoy..

Options:
1. Mix and match add ins such as more vanilla extract and blueberries, banana extract and diced banana, mini chocolate chips, cinnamon, pumpkin pie spice—use your imagination..
2. When I'm looking for extra protein on gym day I will substitute out some Almond milk for additional egg whites (or carton egg beaters) I'll add the 2 eggs, 1/4 cup of carton egg beater eggs (or more) and then add Almond milk till a nice batter like consistency is reached..
3. Toppings can include butter (or substitute, I use Olio light spread) pure maple syrup (or low sugar substitute), homemade whipped cream, fat free gelato (I make a fat free, naturally sweetened protein gelato) or a scoop of "Halo Top" Protein ice cream (which I love, yum)—fresh fruit, preserves or a variety of other options can be added, it's all about personal tastes..

"Herb and Cheese Frittata with Vegetables"

"Herb & Cheese Frittata with Veggies"

It's been a little bit of a skillet meal kick that I've been on recently, but who doesn't love the ease and variety of simple one pan dishes such as these—now let's get down to business..

Last night I decided to make me and my Baby some "Brinner"

You know, a little "Breakfast for Dinner"

What I ended up throwing together was a wonderfully yummy "Frittata"

Had to do a bit of scrounging, the cupboards were a little more bare then usual..

"Asparagus Cheese & Herb Frittata"

 

First I wanted to have some cheese to add, but lacking any beyond some Parmesan, I ended up having to make my own from scratch..

A little heavy cream, milk and lemon juice later and I had my homemade "Ricotta" draining thru some cloth..

Next I prepped some garlic, shallots, grated Parmesan, fresh herbs and grape tomatoes; along with some leftover steamed broccoli I had..

"Zucchini, Squash & Ricotta Cheese Frittata"

A little sautéing later; followed by pouring in the eggs and egg whites, then it was time to add a few dollops of fresh cheese and the seeded an halved tomatoes..

Under the broiler it went; and a few minutes later we had this wonderfully tasty and beautifully golden "Herb and Cheese Frittata" with vegetables...

I sprinkled on a pinch of pink salt and black pepper and then it was all ready to serve..

So very good with just the right amount of each ingredient and with nothing overpowering anything else..

"Definitely Delish" and definitely a dish to be had for dinner, for breakfast, or for both...


"Herb and Cheese Frittata with Vegetables"

"Herb & Cheese Frittata with Tomato"

Ingredients:
8 Eggs (Or a mix of Eggs and Egg Whites-more egg or whites may be needed depending on pan size)
Fresh Herbs—Rosemary, Thyme, etc...
Tablespoon Olive Oil or Coconut Oil
Homemade or Store bought Ricotta Cheese (Goat Cheese, Feta, Fontina, etc)
Himalayan Pink Salt or Sea Salt
Fresh ground Black Pepper
Grape Tomatoes, halved and seeded (Other Vegetables can be used)
Broccoli or Asparagus or other Vegetable

"Zucchini, Squash & Ricotta Cheese Frittata"

 

Directions:
1. Mix eggs (plus egg whites if cutting down on whole eggs) with whisk in bowl with pinch of pink salt...
2. Turn broiler on to 500 degrees..
3. Heat Oven Proof Pan on stove on just below medium heat. (I like using an oven proof oval pan)
4. Add Coconut Oil and Sauté Vegetables with a pinch of salt and pepper till tender. (You can add some herbs at this point if desired)

"Herb & Cheese Frittata with Tomato"

 

5. Pour Eggs over top the veggies and cook on medium low, till eggs begin to set—will vary depending on size of pan, depth and whether eggs are at room temperature, check with spatula if needed. (You want them to be at least halfway cooked through or more but be careful not to burn the bottom, adjust temp if needed)
6. Add Tomatoes, a few dollops of Cheese and some of the fresh Herbs...
7. Transfer pan under broiler on middle wrack of oven; cook till nice and golden with eggs being completely set. (Careful not to burn by checking often)

 

Notes:
There are so many options and changes available that it is not even worth listing them. Suffice it to say, pick a mix of cheeses, herbs, seasonings, vegetables and go with it—experimentation and imagination is all you need for a delicious meal the entire family will love, whether its for Brinner or Dinner...

"Interview With The Dietitian"

How to fight that Holiday splurge!

With the holidays fast approaching as the summer time comes to a close–you, like myself, might find it difficult to maintain your regular eating habits or new healthy diet especially in the face of all of the upcoming sweets and meals you'll be tempted by in the months ahead. 

That in mind; I caught up with my friend and dietitian, Melissa Rifkin, on what to do to stay on track—or make new habits stick.

 

As I understand it you're a fully trained dietitian with a whole line of initials following your name—MS, RD, CDN and more. What does your work usually entail?

As a dietitian at Montefiore Medical, my work entails preparing individuals for prospective weight loss surgery. With that being said, my patients are educated on dietary and lifestyle changes to help prepare them for a healthier and more meaningful life post operatively.

I notice in your bio on social media that it mentions you are a Rise Coach. What brought you to them, and how has it impacted your career?

RISE is a weight loss coaching app where I am able to coach a broader range of clients directly via their smartphones on how to improve their eating habits based on the size, preparation and content of their meals.

Originally I was referred by a colleague and in the two years I've been with them I've found it to be a truly rewarding experience. Not only do I love the connection to and communication with my clients; since starting I've had the honor to coach the CEO of the company and several celebrities, as well as assisting in the growth of the company, improving the app itself and management of their Instagram presence @letsrise where I provide healthy eating tips on delicious images of food.

As you've gone about work as a dietitian and with branching out into social media. What have you found to be the most challenging aspect..? What has been the most rewarding experience?

I find my work to be incredibly rewarding experience; whether it be watching a patient come to me at 350 pounds and teaching them the skills and motivations to change and withhold for a lifetime, then following them on their journey and watching them drop 200 pounds is an amazing feeling for me. I just love that interaction, the coaching meal to meal and watching them improve in real time as they learn the exercises and habits to help themselves—the challenges can be complex, just like my clients, but the emotional fulfillment I get is well worth the effort.

As you know Holiday season is almost upon us and the temptation to overindulge can be near to unstoppable. How bad for my weight and health is it to, perhaps, splurge and enjoy just a bit too much during the Holidays or on vacation?

Personally I believe in cheat meals not cheat days. Just because it's a holiday, birthday, vacation or celebration doesn't mean you should give up on doing what's right for you and your body—especially given that they come each year, often times throughout the year. At these times I think it gives you an opportunity to spread the word on healthy eating; for example, by using whole wheat pasta rather than white at your next BBQ when bringing pasta salad or by substituting "spiralized" vegetables in different dishes for a healthier change of pace.

It can be immensely tough to maintain willpower in the face of all of those cookies, candies and family dinners— it seems especially difficult after a few days of overeating. How can I or anyone else find the motivation to get back on track?

 

I find eating off of a smaller sized plate can help to control your portions and by having conversations throughout the meal will slow down your consumption allowing you time to feel full before you've overindulged.

 

Are there foods I should cut back on, eliminate or particular foods I should focus on?

High sugar and high fat sweets can be the toughest but most important to cut down; during the holidays allow yourself one cookie, one piece of pie or other treat but know when to stop. I also always love to sign up for a race or walk around the holidays; for example, the "turkey trot" to burn some extra calories before I know I may be overeating.

What would be your number one tip to help those of us lacking the will combat the urge to over eat?

The Plate Method. Really, I find it can not only be helpful at parties or celebrations but even in the comfort of your own home. Half the plate is salad and vegetables while the other half is a quarter protein and a quarter healthy starch. Never fails me or my clients.

Any other useful tips our readers may be unaware of to help avoid splurging?

It can take 20 minutes for your brain and stomach to get on the same page and communicate, think about what damage you could do in that time? Drink a whole glass of water before and after you eat and take your time, give yourself a chance to feel as full as you are.

Any final words of advice before I let you go for making these habits long lasting?

This is a lifestyle-not a diet. You are what you eat, cliché or not, when you eat junk you feel it. Life is short, fuel your car with the finest gasoline possible—because you're worth it! Aren't you?

Well thank you so much for your time, insight and advice. I'm sure it will prove to be helpful for those of us in need during the mad holiday rush from now until New Years. In closing; any future plans you can let our readers in on..? Perhaps a book even..? I know I'd be looking to get my signed copy of "Confession of a Dietitian"

Nothing as of now but you never know what may happen in the future.

FullSizeRender[1] (2).jpg

Melissa Rifkin MS RD CDN CSO is a licensed & trained dietitian who attended UCONN as an undergrad before attaining a Masters at NYU. After completing her Dietetic Internship at NY Presbyterian Hospital she began working with Montefiore Medical, as well as RISE Weight Loss. She's available for contact about coaching on the RISE phone app along with her website at http://www.melissarifkinnutrition.com as well as on social media via Twitter @MelRifkinRD or Instagram @ConfessionofaDietitian