1. GET HEART HEALTHY WITH MS. WILLIAMS

2. The Benefits of Staying Physically Fit Prevent Heart Disease Prevent Osteoporosis Prevent Diabetes Create Lean Muscle Mass Increase Metabolism Strength Training has been proven to prevent injury

3. Physical Education Health MacronutrientsCarbohydratesProtein Dietary Fat

4. Nutrition Macronutrients Carbohydrates 50-70% of TCI Protein 15-20% of TCI Dietary Fat 20% of TCI

5. Macronutrients CarbohydratesProteins Dietary Fats All Bran Cereal PoultryWalnuts BroccoliBeefCashews SpinachFishMacadamias CauliflowerCheesePecans OrangesMilkAvocados PearsEggsEVOO Grapefruit Coconut Oil Bananas Safflower Oil Pasta Sunflower Oil

6. Benefits of Carbohydrates Chief source of energy for all body functions and muscular exertion

7. Lack of eating or consuming bad Carbs results in the following Depression Loss of Energy Insulin Spikes CravingsHeadachesDizziness Weight Gain

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

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

10. The Skinny on Fats Monounsaturated fats are good. Great sources come from EVOO, avocados, pecans, macadamias, and almonds. Monounsaturated fats are good. Great sources come from EVOO, avocados, pecans, macadamias, and almonds. 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. 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. 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 pumpkin seeds, flax seeds, and wild salmon. 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 pumpkin seeds, flax seeds, and wild salmon.

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

12. Top Super Foods Beans Blueberries, Strawberries Oats Oranges, Lemons, Limes GrapefruitsPumpkinsSalmon Spinach, Lettuce Tea (Green or Black) Tomatoes TurkeyWalnutsYogurtBroccoliCauliflower Pecan, Walnuts Almonds Onions, Garlic Oregano, Ginger

13. Why Hydrate? Endocrine gland function improves Liver function improves Natural thrist returns. Appetite decreases significantly. Metabolic functions improve.

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

15. The New Food Pyramid