### Micronutrients

While macronutrients provide the fuel, Micronutrients (vitamins and minerals) are the "spark plugs" that keep your body’s systems running. From bone strength to immune function, these tiny nutrients are essential for long-term health.

Watch and Reflect:

- Watch [this video](https://www.youtube.com/watch?v=ISZLTJH5lYg) on vitamins and minerals.
- Identify three specific micronutrients that are particularly important for someone with your level of physical activity.

### Food Deserts

Eating well isn't just about choice; it’s about access. A "Food Desert" is an area where it is difficult to buy affordable or good-quality fresh food.

Read and Analyze:

- Read: [Wealth is health: The Reality of Food Insecurity in Canada](https://wellness.mcmaster.ca/6944-2/)
- Consider your own community. How far do you have to travel to find fresh produce versus processed "fast" food? How does this environment affect the dietary choices of people living there?

### Environmental Redesign

Even if you don't control the grocery budget in your house, you can still "nudge" your environment to make healthy choices easier. This is about Redesigning your Space to reduce friction.

Reflect and Plan:

- Think about your kitchen or bedroom. What makes it "hard" to eat well right now?
- The Redesign: Choose one area to change. This could be:
  - Moving healthy snacks to eye-level in the pantry.
  - Asking to keep "trigger" junk foods in an opaque container or a hard-to-reach shelf.
  - Pre-filling a water bottle at night so it’s ready in the morning.
- Goal: How will this specific change make it easier for you to achieve your eating goals?

### Your Personal Fitness Cookbook

Now it’s time to curate a menu that works for *you*. You are going to start building a personal cookbook tailored to your specific fitness goals.

Task:

1. Research: Spend 25 minutes browsing recipes that align with your macronutrient and micronutrient needs.
2. Submit: Create your recipe in a Google Doc and submit it as a Markdown file.
3. Justification: Include a sentence or two explaining exactly *how* this meal helps you reach your fitness goals (e.g., "High protein for muscle recovery" or "Rich in Iron and Vitamin C for energy").