GET HEART HEALTHY WITH GET HEART HEALTHY WITH MS. WILLIAMSMS. WILLIAMS

The Benefits of Staying The Benefits of Staying Physically FitPhysically Fit

Prevent Heart DiseasePrevent Heart DiseasePrevent OsteoporosisPrevent Osteoporosis

Prevent DiabetesPrevent DiabetesCreate Lean Muscle MassCreate Lean Muscle Mass

Increase MetabolismIncrease MetabolismStrength Training has been Strength Training has been

proven to prevent injuryproven to prevent injury

Physical EducationPhysical EducationHealthHealth

MacronutrientsMacronutrientsCarbohydratesCarbohydrates

ProteinProteinDietary FatDietary Fat

NutritionNutrition

Macronutrients

Carbohydrates50-70% of TCI

Protein15-20% of TCI

Dietary Fat20% of TCI

MacronutrientsMacronutrientsCarbohydratesCarbohydrates ProteinsProteins Dietary FatsDietary Fats

All Bran CerealAll Bran Cereal PoultryPoultry WalnutsWalnuts

BroccoliBroccoli BeefBeef CashewsCashews

SpinachSpinach FishFish MacadamiasMacadamias

CauliflowerCauliflower CheeseCheese PecansPecans

OrangesOranges MilkMilk AvocadosAvocados

PearsPears EggsEggs EVOOEVOO

GrapefruitGrapefruit Coconut OilCoconut Oil

BananasBananas Safflower OilSafflower Oil

PastaPasta Sunflower OilSunflower Oil

Benefits of CarbohydratesBenefits of Carbohydrates

Chief source of energy for all Chief source of energy for all body functions and muscular body functions and muscular exertionexertion

Lack of eating or consuming bad Lack of eating or consuming bad Carbs results in the followingCarbs results in the following

DepressionDepressionLoss of EnergyLoss of EnergyInsulin SpikesInsulin Spikes

CravingsCravingsHeadachesHeadachesDizzinessDizziness

Weight GainWeight Gain

Benefits of ProteinBenefits of Protein

Most plentiful substance in the body.Most plentiful substance in the body.Vital to the growth and development of all Vital to the growth and development of all body tissues.body tissues.Major source of building materials. Major source of building materials. Lack of results in: Depression, weakness, Lack of results in: Depression, weakness, slow recovery from disease, wounds and slow recovery from disease, wounds and exercise.exercise.

Benefits of Dietary FatBenefits of Dietary FatAlso know as lipids, most Also know as lipids, most concentrated source of energy in the concentrated source of energy in the diet.diet.Fats act as carriers for fat soluable Fats act as carriers for fat soluable vitamins, A, D, E and K.vitamins, A, D, E and K.Fats are also important for the Fats are also important for the conversion of carotene to vitamin A.conversion of carotene to vitamin A.Too much leads to overeating and Too much leads to overeating and slow metabolism.slow metabolism.

The Skinny on FatsThe Skinny on Fats

• Monounsaturated fats are good. Great sources come from EVOO, avocados, Monounsaturated fats are good. Great sources come from EVOO, avocados, pecans, macadamias, and almonds.pecans, macadamias, and almonds.

• Saturated fats are good, The best to cook or fry with is real butter, coconut Saturated fats are good, The best to cook or fry with is real butter, coconut oil or palm oil. However, baking, boiling, or steaming is always best.oil or palm oil. However, baking, boiling, or steaming is always best.

• Polyunsaturated fats consumed in a natural unprocessed state is good. own. Polyunsaturated fats consumed in a natural unprocessed state is good. own. Omega 3 and Omega 6 come from great sources such as walnuts, de-shelled Omega 3 and Omega 6 come from great sources such as walnuts, de-shelled pumpkin seeds, flax seeds, and wild salmon. pumpkin seeds, flax seeds, and wild salmon.

Super FoodsSuper Foods

Superfoods are just what the name implies, “Super”. Experts say that these Superfoods are just what the name implies, “Super”. Experts say that these foods help prevent heart disease, cancer, cholesterol and so much more. foods help prevent heart disease, cancer, cholesterol and so much more. Oh, and I need to mention, they put you in a super mood.Oh, and I need to mention, they put you in a super mood.

Examples of Superfoods: Dark Chocolate and Blue BerriesExamples of Superfoods: Dark Chocolate and Blue Berries

Top Super FoodsTop Super Foods

BeansBeans

Blueberries, StrawberriesBlueberries, Strawberries

OatsOats

Oranges, Lemons, LimesOranges, Lemons, Limes

GrapefruitsGrapefruits

PumpkinsPumpkins

SalmonSalmon

Spinach, LettuceSpinach, Lettuce

Tea (Green or Black)Tea (Green or Black)

TomatoesTomatoes

TurkeyTurkey

WalnutsWalnuts

YogurtYogurt

BroccoliBroccoli

CauliflowerCauliflower

Pecan, WalnutsPecan, Walnuts

AlmondsAlmonds

Onions, GarlicOnions, Garlic

Oregano, Oregano, GingerGinger

Why Hydrate?Why Hydrate?

Endocrine gland function improvesEndocrine gland function improves

Liver function improvesLiver function improves

Natural thrist returns.Natural thrist returns.

Appetite decreases significantly.Appetite decreases significantly.

Metabolic functions improve.Metabolic functions improve.

How much Water should be How much Water should be consumed?consumed?

3 quarts per day, can be increased if 3 quarts per day, can be increased if exercising briskly, or reside in hot climate.exercising briskly, or reside in hot climate.When exercising 3-6 ozs every 15-20 When exercising 3-6 ozs every 15-20 minutes.minutes.Fluids should be cold (not hot beverage) Fluids should be cold (not hot beverage) because empty quickly from the stomach.because empty quickly from the stomach.Workouts >90 min., use a sports drink to Workouts >90 min., use a sports drink to replace muscle glycogen.replace muscle glycogen.<90 min., water is the experts choice of <90 min., water is the experts choice of fluid replacement.fluid replacement.

The New Food PyramidThe New Food Pyramid