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Health & Nurturing
2017 February/March
Pg 7 - The Sunshine Express
like to do? What the activity is at first
doesn¡¯t matter, just get moving,¡± Dr.
Roussell says.
Stop drinking your calories
After Monte made his decision to change
his life and put his health first, he did a
quick audit of his diet and realized that
a simple place for him to cut calories
was beer. ¡°Calories you consume in beer,
wine or sugar sweetened drinks (en-
ergy drinks, soda, even sports drinks)
are easy calories to cut out. Make sure
nothing enters your mouth that doesn¡¯t
support your goal of weight loss while
adding beneficial nutrients to your diet,¡±
Dr. Roussell says.
Be a mindful eater and strategic
Monte steered away from fad diets that
demonized certain food groups while ex-
alting others. Instead he focused on eat-
ing unprocessed foods and veered away
from fast food joints. ¡°Monte says he
couldn¡¯t say no to his mid-meal hunger
pangs and would grab a fast food meal,
which is all too often the fast track to
weight gain. His strategy to correct that
behavior was to keep a snack of pista-
chios in his truck and at his desk. Their
flavorful crunch satisfied him while the
protein, fiber and healthy fats in them
kept him full - and out of the fast food
drive-thru,¡± Dr. Roussell explained.
5 surprising benefits of
U.S. farm-raised seafood
(BPT) You¡¯re shopping for tonight¡¯s dinner and
decide fish sounds delicious. You visit the seafood
section of your local market and are suddenly
overwhelmed with choices. Salmon, tilapia, clams
or shrimp? Imported or U.S. farm raised?
It can feel like there are endless options when
shopping at the grocery store. Knowing what¡¯s
best for you and your family is difficult enough,
yet alone weighing environmental concerns and
other impacts of food choices.
When selecting seafood, there are various things
to consider before deciding what to put in your
cart. For many people, U.S. farm-raised options
are their seafood of choice for a variety of rea-
Low-calorie protein
U.S. farm-raised fish and shellfish are an amaz-
ingly nutrient dense food and are excellent
sources of high quality, easily digestible protein.
What¡¯s more, they are packed with important
vitamins and minerals including essential B-com-
plex, A and D vitamins as well as selenium, iron
and zinc. An average serving has less than 200
calories. Some of the leaner varieties like tilapia,
clams, oysters, mussels and shrimp have less
Embrace what you love
¡°Monte enjoys chocolate, but he recognized
candy bars weren¡¯t going to help him lose the
weight. His solution was to make his own trail
mix that contained pieces of dark chocolate
along with pistachios and natural dried fruits,
like raisins. This strategy satisfied his cravings
so he wasn¡¯t feeling deprived, but he also wasn¡¯t
consuming too much sugar,¡± Dr. Roussell says.
Successful long-term weight loss takes time. It
took Monte almost a year to lose 48 pounds, but
once he decided to make the change, he worked
at it every one of those 365 days. Taking charge
of his health has left him 10 pounds lighter than
when he was in high school and with more en-
ergy and vibrancy for life than ever before.
Dr. Roussell transforms complex nutritional
concepts into practical nutritional habits that
his clients use to ensure permanent weight loss
and long lasting health. He holds a doctorate in
nutrition from Pennsylvania State University. In
addition to being an adjunct assistant professor
at Pennsylvania State University, Dr. Roussell
serves on the Advisory Board for Men¡¯s Health
and SHAPE magazines as well as LIVESTRONG.
com. He¡¯s an author and has been named one of
the Top 100 Most Influential People in Health &
while providing a host of other benefits. U.S.
farm-raised seafood is low in cholesterol and high
in omega-3 fatty acids that play a major role in
maintaining coronary heart health, as well as the
health of the brain.
Safer regulations
If you want to help ensure that the seafood you
consume is safe to eat, opt for products that have
been farm-raised in the United States. Look for
country of origin and method of production labels
in your supermarket.
The U.S. has strict regulations that help ensure
you and your family are eating the highest qual-
ity, safest seafood. For example, in the U.S. it is
illegal to use antibiotics and hormones to promote
growth. Plus, you are supporting family farms
that generate jobs for Americans.
More than 90 percent of the seafood consumed
in the United States is imported, according to the
National Marine Fisheries Service. Those imports
can often come from countries that do not have
strict environmental and product safety stan-
dards. In the United States, fish and shellfish
are farmed using methods that do not harm the
environment while helping to meet the grow-
ing demand for seafood by supplementing wild
Pregnancy superfood
There is a growing body of evidence that children
whose mothers regularly consumed seafood dur-
ing pregnancy had better motor skills and brain
function after birth. The USDA Dietary Guidelines
for Americans 2015-2020 recommend that preg-
nant women and breast-feeding mothers consume
at least 8 ounces of seafood each week.
Good choices include fish like salmon, trout, chan-
nel catfish, hybrid striped bass and tilapia.
Want to learn more? Visit to get more
information and delicious seafood recipes to try at
than 100 calories.
Heart health
Coronary heart
disease continues
to be the No. 1
cause of death in
the United States.
According to most
health experts, eat-
ing fish and seafood
just twice a week
can reduce the risk
of heart disease
The Seafood Of Choice