get heart healthy with ms. williams. the benefits of staying physically fit prevent heart disease...
TRANSCRIPT
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