1. Minuteman/Minutemaid Healthy Body

2. M/M Healthy Body Rules 1.Eat Breakfast Everyday 2.Drink ½ Your Body Weight in Ounces of Water Daily 3.Eat Every Meal & Two Snacks Per Day 4.Eat a Fruit &/or Vegetable at Every Snack & Meal 5.Limit Fast Food Intake To 1 Time Per Week 6.Get 9 Hours of Sleep Each Night 7.Recovery Nutrition – Eat After Every Workout 8.No Alcohol or Drug Intake

3. Why Is This Important? For your body to work well – To feel good For your body to perform at its highest ability level For your body to have the ability to improve with each workout For your body to stay healthy

4. Eat Breakfast Everyday Decrease muscle/protein breakdown – Spare your muscle Decrease/Eliminate irritability & fatigue Improve mental alertness and physical performance Helps you maintain/gain weight

5. Drink ½ Your Body Weight In Ounces of Water Daily Concentration & Coordination are normal or improved Quicker/Clearer Thinking/Decision Making Quicker muscular response Maintain Strength Improve endurance Reduces fatigue Helps with weight loss Helps build muscle and increase muscle tone

6. Eat Every Meal and 2 Snack Per Day Meals – ½ your plate fruits/vegetables, ¼ of your plate is carbohydrates & ¼ of your plate is proteins – Strawberries, Broccoli, Chicken Breast, Rice Snacks – Smaller Portions but should still include a fruit/vegetable, carbohydrate, protein – Greek Yogurt, banana, Graham Cracker

7. Eat a Fruit &/or Vegetable at Every Meal and Snack Helps maintain your bodies immune system – Natural Antioxidants/Anti-inflammatories Ligament/Tendon Health Reduce your risk of chronic diseases Make weight management easier

8. Limit Fast Food Intake to 1 Time Per Week What are the reasons people eat Fast Food?? How often do you eat fast food per week? Fun Fast Food Facts Video from Website https://www.youtube.com/watch?v=0GXbm- iV9EA

9. Limit Fast Food Intake to 1 Time Per Week Most foods found at Fast Food restaurants are not filled with the type of nutrients your body needs to function at a high level as a student- athlete These foods can leave you feeling sluggish and lacking energy

10. Limit Fast Food Intake to 1 Time Per Week Can you make healthier choices when eating fast food? Helpful Hints to Making Better Choices -Order the regular or small size. Do not supersize your meal. -When ordering a hamburger, leave the cheese and the bacon off. -Substitute a salad, fruit slices or a yogurt for fries. -Order a grilled chicken sandwich (leave the breading off). -Order a water with your food instead of pop. -Do not order an appetizer. -When chips & salsa are served before your meal, limit the number of chips you eat before your meal.

11. McDonald’s Ideas Grilled Chicken Sandwich w/ Salad, Water & Fruit/Yogurt Parfait Breakfast ALL Day – Egg White Biscuit w/ cheese & ham – Breakfast Burrito – No Cheese – Pancakes, egg whites, ham Quarter Pounder w/ Salad, Water & Fruit Slices

12. Get 9 Hours of Sleep Each Night How much sleep did you get last night? Why???????? Research indicates that adolescents should get 9 ¼ hours of sleep each night WHY – Why is it that important to you as an athlete? Reduces illness/injury Helps you concentrate better in class and on the playing field Increases your ability to learn and make smart decisions Improves your mental state/mood Helps your body recover quicker from strenuous exercise

13. Tips for Better Sleep Start homework as soon as you get home to ensure it will be done at an early time Have a set time that all electronics are silenced &/or turned off and do not use them while in bed Have a set bedtime Wake up at the same time every day Limit naps to less than 1 hour Eliminate caffeine before bed Start increasing sleep each night by going to bed ½ hour earlier each week until you reach your sleep goal

14. Your Assignment Paragraph #1 – What have you been doing a good job of….M/M Healthy Body Rules? Paragraph #2 – What have you been doing a not so good job of……M/M Healthy Body Rules? Paragraph #3 – What is your goal for the next 2 weeks……M/M Healthy Body Rule? How are you going to accomplish this goal…….Make a Plan!