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Dive into Deliciousness: Healthy Fish Options for a Balanced Lent

As Lent approaches, many turn to seafood for delicious and meat-free meals. But with so many varieties out there, choosing the right fish can feel overwhelming. Fear not, fellow fishtastic foodies! This blog is your guide to swimming through the options and finding healthy, flavorful fishes that will nourish your body and soul throughout the season.

Be mindful that for most adults, the benefits of omega-3 fatty acids outweigh the risk of getting too much mercury or other toxins. The main toxins in fish are mercury, dioxin and polychlorinated biphenyls, also called PCBs:

If you are considering pregnancy or are pregnant The Food and Drug Administration (FDA), the Environmental Protection Agency (EPA) and the Dietary Guidelines for Americans recommend that, in a week, pregnant people eat at least 8 ounces (224 grams) and up to 12 ounces (340 grams) of a variety of seafood lower in mercury. That’s about 2 to 3 servings a week.

Start your journey with the superstars of healthy seafood: fish rich in omega-3 fatty acids. These essential fats offer a bounty of benefits, supporting heart health, brain function, and even reducing inflammation. Dive into delectable options like:

Fish high in Omega 3’s:

  • Salmon: The king of Lent, salmon boasts impressive levels of omega-3s alongside protein and vitamin D. Enjoy it grilled, baked, or poached for a versatile and satisfying meal.
  • Sardines: Tiny but mighty, sardines pack a powerful punch of omega-3s, calcium, and vitamin B12. Don’t be intimidated by their size; try them smoked on crackers or in a flavorful pasta dish.
  • Mackerel: Another omega-3 powerhouse, mackerel is also naturally high in selenium, important for thyroid function. Grill it whole or enjoy it smoked for a unique flavor.

Lean and Mean Protein:

For those seeking lower-fat options, explore the world of lean fish packed with protein:

  • Cod: This flaky white fish is a classic for a reason. Low in calories and fat, it’s incredibly versatile and absorbs the flavors of your chosen preparation beautifully.
  • Tilapia: Another mild-flavored option, tilapia is readily available and affordable. Bake it, pan-fry it, or steam it for a quick and healthy meal.
  • Flounder: Delicate and delicious, flounder is perfect for those who prefer a subtle taste. Broil it or bake it with lemon and herbs for a light and flavorful dish.

Beyond the Big Names:

Don’t limit yourself to the usual suspects! Explore a wider variety for exciting flavors and nutrients:

  • Rainbow Trout: This freshwater fish is known for its vibrant colors and mild, slightly sweet flavor. Enjoy it grilled or roasted for a taste of the outdoors.
  • Black Cod: While higher in fat, black cod boasts a luxurious texture and buttery flavor. Indulge occasionally for a special treat.
  • Oysters: These little ocean gems are packed with protein, zinc, and iron. Enjoy them raw, grilled, or roasted for a burst of briny goodness.

Remember:

  • Sustainability: Choose fish caught or farmed using sustainable practices to protect our oceans and future generations.
  • Variety is Key: Don’t stick to just one fish! Explore different options throughout Lent to enjoy a diverse array of flavors and nutrients.

By following these tips, you can transform your Lenten journey into a delicious exploration of healthy and diverse seafood options, contributing to a balanced and nutritious diet well beyond the season. So, dive in and discover the delectable depths of fish offers.

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WEEL OEL

Occupational Exposure Limits (OELs) are designed to safeguard the health of healthy workers during their careers. These limits are based on the assumption of repeated daily exposure throughout a working lifetime, typically averaged over an 8-hour workday. Their purpose is to prevent both immediate (acute) and long-term (chronic) health issues arising from workplace exposures. It’s important to note that OELs are not intended for the general public, which includes vulnerable groups like infants, the elderly, and those with pre-existing health conditions.

Workplace Environmental Exposure Levels (WEELs) are health-based guidelines for chemical hazards in the workplace. These values represent air concentrations believed to protect the majority of workers from negative health effects resulting from occupational chemical exposure.

The WEEL Process
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The development of new or revision of existing WEELs is typically assigned to voluntarily designated subcommittees. A subcommittee usually comprises 3 – 4 members from the WEEL Committee. New WEELs are developed using the OARS-WEEL administrative standard operating procedure (SOP), while existing WEELs are usually revised every 10 years, unless the availability of significant new data which may impact the existing WEEL value compels the committee to make a revision sooner. The OARS-WEEL SOP contains procedures and guidelines governing conflicts of interest, draft document preparation, literature searches, draft document review, balloting process, post-ballot WEEL documentation quality assurance scientific review, and publication.

Once a subcommittee has prepared a draft WEEL document, a review of the draft is scheduled for the next available Committee meeting. The WEEL Committee members are expected to have reviewed all such drafts prior to the meeting. If no major changes are necessary to a draft, the attending Committee membership may, by a simple majority, approve the WEEL for balloting. Alternatively, the Committee may direct the subcommittee to revise the WEEL and present it for further discussion at a future meeting. If a ballot is not approved by a two-thirds majority of non-abstaining Committee members, it is discussed at the next Committee meeting to determine the appropriate course of action. Once the WEEL is approved by a two-thirds majority of non-abstaining Committee members, copies of ballot comments are forwarded to the designated subcommittee and all substantive comments must be addressed in the final draft. If resolution of a substantive comment results in a change to the WEEL value or a change in the basis for the value, the draft must be re-balloted.

Once all comments have been addressed on a successfully balloted draft, document formatting and editorial review are performed by TERA, before the draft WEEL document is made available for public comment (usually for a period of 30 days but may be extended if the need arises). After the public comment period has elapsed, comments are addressed by the subcommittee responsible for that specific draft, after which the WEEL documentation is submitted to Toxicology and Industrial Health (TIH), a peer-reviewed medical journal that covers research in the fields of occupational health and toxicology, for publication. A thorough review of the galley proof by the scientific content quality coordinator at TERA, and proofreaders and editors at TIH is the penultimate step before eventual publication of the WEEL documentation.

The WEEL Committee

The OARS-WEEL Committee is composed of volunteer experts specializing in the scientific determination of occupational exposure levels. This committee actively seeks a balanced representation of professionals from toxicology and industrial hygiene, drawing upon a diverse range of experience from industry, government, academia, and consulting. Importantly, each member contributes to the Committee based on their individual expertise and not as an official representative of their respective employer, organization, or agency.