The Importance Of Sustainable Seafood For Heart Health And The ocean


I couldn’t be more excited to be teaming up with the Marine Stewardship Council (MSC) this February for National Heart Health Month! Seafood is a major part of my heart-healthy fitness and nutrition routine and is one of my favorite ways to re-fuel post workout. It’s become increasingly important for me to make sure that what I buy is not only healthy for my body, but also for the environment. That is where the Marine Stewardship Council comes in. You can make healthy choices for you and the ocean by selecting seafood products and supplements with the MSC blue fish label on it.

The Marine Stewardship Council is a global nonprofit organization established to protect our seafood supply. The MSC works with fisheries, grocery stores and other companies to make it easier for consumers to purchase sustainable seafood. MSC’s goal is to ensure that our oceans remain healthy and full of life for generations to come. Through the use of it’s blue label, the MSC has made it SUPER easy for me and everyone to identify sustainable, wild-caught seafood products. The MSC blue label can be found on almost every type of seafood product. Everything from fresh, frozen and canned seafood, all the way to supplements and even pet food! There are nearly 30,000 products that represent the MSC blue fish label.

The Marine Stewardship Council has worked with leading scientists to establish a seafood certification program that guarantees sustainability of fish populations, minimal ecosystem impact and effective management practices that are responsive to changes in the environment.

My Heart-healthy fitness/nutrition routine

No one day looks the same for me, but there are a few things that I always try to fit into my schedule no matter what. Moving my body daily is absolutely non-negotiable. Below I share 4 easy workouts that you can do when you’re short on time and can’t make it to the gym. No equipment required!


  • Wall Sits. All you need for this one is a wall. Lean back into the wall as if you were going to sit down. Once your knees are in line with your hips hold there for 30 seconds. Repeat x3

  • Forearm Plank. From a pushup position lower down onto your forearms keeping your spine in one straight line. Hug your belly to your spine and breathe. Hold for 20 seconds and repeat x2

  • Jump Squats. From a squat position, jump as high as you can landing with bent knees. Repeat x25

  • Walking lunges. With control, lunge forward with your right leg lowering your hips until both knees are bent to a 90-degree angle. Press through your back foot and lunge forward with your left leg. x15 each side


    After a workout I always like to refuel with a high-quality protein to help repair muscle. Protein gives our bodies the building blocks it needs to build new muscle tissue. A convenient, sustainable and tasty seafood protein option is Crown Prince Kipper Snacks! Kippers are made by soaking herring in brine and then smoking them. They come canned and are packed with flavor and nutrition. Herring are low in mercury and high in omega-3 fats making them a standout protein option for heart-health. They also contain high amounts of important minerals like phosphorus, potassium and selenium. You can eat them straight out of the can or use them in a recipe like the one I share below.


Heart-healthy Kipper toast


1 can MSC certified Crown Prince Kipper Snacks

1 tbsp avocado mayonnaise

1/2 small avocado

1/4 cup cherry tomatoes cut in half

1 small cucumber

2 pieces sourdough bread

2 tbsp fresh dill

salt, pepper and chili flakes


In a small bowl, mix kippers, mayonnaise and tomatoes. Toast bread and top with kipper salad, sliced cucumbers, avocado, dill, salt, pepper and chili flakes. Enjoy!

courtnie hamel