WELLNESS NUTRIENT & ACTIVITY STRATEGIES

CARBOHYDRATE PROTEIN LIPIDS FLUIDS ACTIVITY

Make sure to eat "good" carbs instead of "bad" carbs.

Avoid eating portion sizes that are larger than my fist.

Avoid fatty foods, such as popcorn.

Replace sugar filled beverages with water.

Park in the back of the parking lot so that you will be forced to walk a longer distance.

Incorporate foods that Watch my portion sizes contain protein such as to ensure they are not peanut butter, milk, too large or too small. yogurt, and eggs.

Limit my intake of saturated fats.

Eat foods that contain water, such as watermelon.

Make it a habit to walk at a brisk pace as opposed to a leisurely stroll.

Eat foods that contain good carbs such as whole wheat pasta.

Be cautious of foods that are high in protein because they may also be high in saturated fat.

Attempt to consume mainly unsaturated fats.

Drink at least one eight ounce glass of water with every meal.

Make time to go to the gym.

Increase my starch intake by consuming foods like potatoes.

Consume more lean meat.

Try to eat more omega3 fatty acids by consuming more fish.

Keep a water bottle with me at all times.

Get at least 30 minutes of physical exercise daily.

Try to make at least 50% of the grains I eat whole grains.

Make sure that I eat enough "complete" protein so that my body will have consumed all nine of the essential amino acids.

Limit my intake of bad omega-6 fatty acids.

Record and keep track Limit the amount of of the amount of fluids time I spend in front of I drink to ensure that I a television or am reaching my goal. computer screen.

When you are pregnant, you only have one shot at it; one chance to get it right with that baby, no redoes. You may be able to get pregnant again with a new baby, but your current baby will only have one chance at a healthy life and is completely dependent on what choices you make.

Source: Our Professor

Did you Know???

More than 3.5 billion people depend on the ocean for their primary source of food. Fish is a valuable component of the human diet because it is easily digestible and contains high-quality protein that provides a mix of essential amino acids that our bodies cannot make themselves and must be supplied through our food.
(http://chge.med.harvard.edu/topic/seafood-health-benefits-risks)

http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_gear.aspx)

http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_gear.aspx)

http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_gear.aspx)

http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_gear.a spx)

Tour Time
Lets take a quick tour of salmons journey from farm to table!!!
http://www.youtube.com/watch?v=K1NBcnNzAkU

 Either grown or fished for in the ocean Fishing is regulated by the California Department of Fish and Game Only permitted during May first to October fourteenth fishing season Majority of Salmon on then market is farmed There are currently more than 60,000 acres spanning from Marin County in Northern California, all the way up the west coast to the Canadian border; all of which are dedicated to the farming of salmon.

(http://www.salmonsafe.org/getcertified/farms)

What is the natural color of Salmon? A. B. C. D. Red Pink Grey White

C. Grey

(http://www.farmedanddangerous.org/salmon-farmingproblems/)

 Salmon are naturally colored grey Studies show that consumers find the red or pink coloring of salmon to be more appealing than that of the natural grey coloring Farmers add a special colorant (either canthaxanthin or astaxanthin) to the pellets they feed to the salmon in order to give them their desirable pink or red coloring
(http://www.farmedanddangerous.org/salmon-farming-problems/)

 Fukushima Daiichi nuclear disaster in Japan where an earthquake and tsunami caused the reactor to overheat and crack, which caused the emission of radiation into the air and water. Radiation spread by means of the natural jet currents in the ocean and was detected in salmon and tuna off the coasts of the United States. The detection of radiation in fish affected salmon growers by causing worry and distress over their future

(http://www.world-nuclear.org/info/fukushima_accident_inf129.html)

INGREDIENTS

DIRECTIONS

2 cups cooked, flaked salmon 2 hard-boiled eggs, crushed 1 red or green bell pepper, diced 1 cucumber, peeled, seeded, and diced 1/2 cup chopped onions 4 to 5 tablespoons light mayonnaise, or enough to moisten 1/4 teaspoon cayenne pepper, optional Salt and pepper 1/2 lemon, juiced

In a large bowl, gently toss together the salmon and crushed hard-boiled eggs. In another bowl, combine bell pepper, cucumber, onion, and light mayonnaise. Add seasonings and stir to combine. Pour mixture over salmon, add lemon juice, and toss lightly to combine ingredients.

(http://www.foodnetwork.com/recipes/paula-deen/salmon-salad-recipe/index.html)

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http://chge.med.harvard.edu/topic/seafood-healthbenefits-risks http://www.healthdiaries.com/eatthis/6-healthbenefits-of-salmon.html http://www.montereybayaquarium.org/cr/cr_seafo odwatch/sfw_gear.aspx http://www.salmonsafe.org/getcertified/farms http://www.farmedanddangerous.org/salmonfarmingproblems/ http://www.worldnuclear.org/info/fukushima_accident_inf129.html http://www.foodnetwork.com/recipes/pauladeen/salmon-salad-recipe/index.html http://www.youtube.com/watch?v=K1NBcnNzAk U