Myths, Motivation - Exercise ETC · 2) 10 Obesity Myths (New England Journal of Medicine, February 2013) 1. Small changes yield big results 2. Ambitious goals are unlikely to be met

Webinars on Demand 2017

(C) 2015, 2016 by Exercise ETC Inc. All rights reserved. 1

Myths, Motivation & Weight Management

2016 1990

Laura Abbott, MS, LMT • Master’s Degree, Sports Medicine

• Licensed Massage Therapist

• Undergraduate degree in Exercise Science

• Instructor of Kinesiology, Georgia State University

• ACE Certified Personal Trainer

• Guest speaker at Atlanta area massage schools and at the Georgia State University Physical Therapy department.

• Owner of Premier Performance, Atlanta, GA

How to Get Your CE Certificates

• View the complete webinar • Make sure your printer is “on” • Log on to our website: www.exerciseetc.com • Click on “Administration” • Click on “Webinar on Demand Certificates” • Complete all required fields & click “submit” • Your CE certificate will appear on the screen; you

may either save or print your certificate; even if you do not have a working printer, make sure to complete this form

• Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs.

http://www.exerciseetc.com/



Learning Objectives (5)

• After viewing this webinar you will be able to:

– Identify the foundation for proper weight loss

– Explain the top 10 obesity myths

– Explain the research behind red wines and heart health

– List the basics of probiotics

– Provide the importance of protein and seniors

What Are People Talking About These Days?

1. What “Causes” Obesity

2. Obesity Myths

3. Niche Diets

4. Top Trends for 2016

5. New Motivational Techniques

6. Mindful Eating

1) What Causes Obesity?

• “People who are fat simply eat more than people who are lean.”

– The End of Overeating, 2009, David Kessler, MD

• “People are not fat because they exercise too little. They are fat because they eat too much.”

– World Health Organization, 2012

The always delicious

“Krispy Kreme

Bacon Cheeseburger.”

Really.



Obesity: A Chronic Disease?

• Obesity is a now defined as a chronic disease (American Medical Association, June, 2013)

• If obesity is a disease, is there a “cure”?

What We (Still) Know…

• Weight Management is “Calories in Vs. Calories Out.”

• This is the foundation of all successful weight management programs

Why Do We Overeat?

• We are hardwired to eat as much as we can

• We especially seek out salt, sugar, fat

• Traditionally, salt sugar & fat were hard to come by

• Welcome to the 21st Century!



Portion Control: The average person eats 80% of what is on their plate,

regardless of plate size.

SOLUTION: Use smaller plates

Teaching Ideal Portion Sizes

Cheese

Fruit

Meat

Pasta Sandwich

2) 10 Obesity Myths (New England Journal of Medicine, February 2013)

1. Small changes yield big results

2. Ambitious goals are unlikely to be met

3. Slow weight loss is likely to be long-term weight loss

4. The “stages of change model” effectively predicts outcomes

5. PE classes affect rates of childhood obesity

6. Breast fed babies are less obese than bottle fed babies

7. Eating breakfast protects against obesity

8. Eating more fruits & vegetables results in weight loss

9. Yo-yo dieting is associated with higher mortality rates

10. Losing 3,500 calories will result in a weight loss of 1 pound



More Misconceptions

Nutrition Misconception #1

• “Sea salt is better than table salt”

– 61% of CAD patients surveyed by AHA believed this

– Fact: Salt is salt, and sodium is sodium, be it sea salt, kosher salt or Morton’s

“Salt of the Earth”

• 1 tsp salt = 2350 MGs

• Salt RDA = 2400 mg/day

• 1 bowl of Progresso Chicken Corn Chowder has over 1700 mg of sodium, or +74% of the RDI



Nutrition Misconception #2 “Alcohol is Good for the Heart”

• Drinking too much alcohol can:

– Raise triglyceride level

– Increase blood pressure

– Contribute to obesity

– Increase the risk of diabetes

– Increase fall risk for seniors

– Increase stroke risk

• Moderation, defined:

– an average of 1 – 2 drinks/ day for men and one drink/ day for women:

– One 12 oz. beer

– One 4 oz. glass of wine,

– 1 cocktail: 1.5 oz. pour

• The American Heart Association cautions people NOT to start drinking if they do not already drink alcohol.

Chocolate & Red Wine May NOT

Be So Good For you…. -JAMA, May, 2014

• The antioxidant resveratrol found in red wine, chocolate and grapes was not associated with longevity or reduction in the incidence of cardiovascular disease or cancer.

Nutrition Misconception # 3:

“Saturated causes heart disease”

• “Saturated fat does not cause heart disease” -Annals of Internal Medicine, 3/14

• Research dates from 1950’s and is seriously flawed

• The value of low fat “Mediterranean Diet” (low in meats & cheeses) overstated

• Eating less fat caused people to eat more sugar

• Vegetable oils associated with liver damage & gall stones

• Women with low saturated fat intake have higher risk for heart disease



The Obesity Paradox

• Seniors with highest intakes of protein & fat had lowest risk of cognitive impairment.

• Seniors who were overweight (BMI 24 – 29) had the lowest death rate of any group, including those with significantly lower BMIs.

• The extra fat improves brain function, supplies an energy reserve during acute illness and provides cushioning to minimize impact of a bad fall – Journal of American Medical Association, January,

2013

So What About Cholesterol?

• Women over 50 with high cholesterol have less heart disease and lower mortality rates

• Some research is showing “coronary calcium” to be a better predictor of CAD

• Statin drugs have potentially serious side effects

• People on statin drugs consume 10 – 15% more calories than those not on statin drugs

Nutrition Misconception # 3: Seniors Need Less Protein

• Total caloric intake tends to decrease with age

• While calories decrease need for micronutrients do not

• Post- resistance training the elderly needed to consume 50 grams of protein to absorb what a younger person could with 20.

• Emerging trend: Protein should make up 15-20% of daily caloric intake



Nutrition Misconception #4: Sugar is “natural” so is “good” for you

• 1 tsp of sugar = 4 grams

• There is no RDA for sugar since it is not an “essential” nutrient

• 1 8 oz can of coke has 44 grams of sugar, or 11 teaspoons

• March, 2014: World Health Organization recommends men consume no more than 36 grams, and women no more than 20 grams of sugar per day

• This is less than 1 can of soda per day

Nutrition Misconception # 5:

Probiotics Make you Healthier

Probiotics: “Good” bacteria in the gut

The Probiotics movement has gained momentum in the US in past 20 years

Studied since early 1900’s

Under control of FTC as a food, not medicine

Claims of health benefits are, therefore, not under FDA

Are you a

good bacteria

or a bad one?

UNDERSTANDING PROBIOTICS

• 400 different bacterial species in GI tract

• Probiotics suppress bad bacteria and produce vitamins

• Break down food

• Produce lactase to digest dairy products

• Limited evidence supporting some uses of probiotics

• Bacteria must be alive

• Always consult with a physician first

• Activia yogurt can only advertise that it is for functional constipation – jury is still out on whether it even does that

• A healthy lifestyle makes a healthy gut



3) Current Trend: “Niche Dieting”

• This trend eliminates a one-size-fits-all approach to weight management

• Different diets are chosen based on the specific goals of the dieter

The Best Niche Diets US News & World Reports, Feb 2015

• Best Overall

– DASH Diet

• Best for Weight Loss

– Weight Watchers

• Best for Diabetics

– DASH Diet

• Best for Heart Health

– Ornish Diet

• Best Commercial Diet

– Weight Watchers

• Best for Healthy Eating

– DASH Diet

• Best Plant-based Diet

– Mediterranean

• Easiest to Follow

– Weight Watchers

The DASH Diet “Dietary Approaches to Stop Hypertension”

• Promoted by National Heart, Lung & Blood Institute

– (An agency of the US Dept of Health & Human Services)

• Endorsed by the US Department of Agriculture:

– “An ideal eating plan for all Americans”

• Has been shown to lower blood pressure without having to lose weight

• Now also used to combat diabetes & pre-diabetes

• Focuses on fruits & vegetables, low fat dairy, lots of fiber, minimal sweets & sugary drinks

• Considered to be highly sustainable for long duration lifestyle change.



DASH Diet Daily Composition

• Fat: 27% – Saturated: 6%

• Protein: 18%

• Carb: 55%

• Cholesterol: 150 mg

• Potassium: 4700 mg

• Sodium: 2300

• Calcium: 1250

• Magnesium: 500

• Fiber: 30 grams

4) 15 Top Nutritional Trends From Today’s Dietitian, 12/15

• Superfoods

– Nuts & seeds are the “reigning” superfoods

– Kale: “Queen of Green”

– Also greek yogurt, coconut, avocado

• Green tea

– 35% of RDs chose it as their beverage of choice

• High quality protein

– Consumers regard beef as a “high quality protein.” RD’s disagree.

• Gluten Free Diets

– The perception among consumers is they are “healthier”

• Ancient Grains

– Quinoa is here to stay..

15 Top Nutritional Trends

• Low Fat Diets are out

– Low carb diets are in

• Good Fat vs Bad Fat

– Mono & polyunsaturated fats are trending .. Saturated fat is not

• “Am I too fat?”

– 30% of clients compare themselves to celebrities & models

• Complacency is out

– Fewer Americans are complacent about their weight

• Don’t trust the blogs

– 91% of RDs believe that blogs are putting out bad information

• Consumers are finally reading labels

– “GMO-free” is important



15 Top Nutritional Trends

• You are what you eat

– Consumers want organic, GMO-free, gluten-free choices

• Making the right choices

– 98% of RDs say to choose nutrient rich, high quality foods, and more fruits and vegetables

• What are the priorities of a shopper?

– Convenience

– Taste

– Price

• My Plate is Here to Stay

5) New Motivational Techniques

• There is a growing societal acceptance of overweight, obese people

– Especially among young people

• There is growing consensus people are not motivated by “better health” or “disease prevention.”

– Too abstract, especially if they are not currently ill

– Results & benefits are too far in the future

– Exercise is perceived as “punishing”

• Focus on short-term, immediate benefits instead

A New Model for Motivation

• OLD School

– Eat healthy & lose weight or you will die young from some horrible disease

• Example:

– You must work out for 60 minutes per day six days a week for the rest of your life & NEVER eat anything you enjoy ever again.

• NEW School

– Exercise and a healthy diet will make you feel better, reduce stress, give you more energy and a give you a better quality of life starting today!

• Example:

– Take a walk with your kids every day. You’ll enjoy the quality time & you will all benefit by feeling better,



The Motivational Interview

• A technique to allow the clients to make their own decisions & to take responsibility.

• Less directed, less didactic:

• “Where do you think you can find the time to exercise?”

• “What are you willing to do to lose fat?”

• “What are you willing to sacrifice for weight loss?”

• “How much energy will you devote to this?”

Psychological & Other Factors that Influence Motivation

• Body image

• Body size

• Self esteem

• Comfort level with the trainer

• Eating disorders

• Age, gender &

other factors

2011:

The first

boomers

turned

65!

Barriers to Adherence • Too little time

– Schedule appropriately

• Too little energy – Encourage proper rest,

nutrition, hydration – Do not have them over exert at

first

• Too little money – Be upfront about fees & costs – Make your services affordable – “Training is not an expense, it is

an investment.”



Achieving Healthy Weight

• Understand it’s not easy.

• Eat less. Every meal. Starting now.

• Drink water.

• Cook

• Move every day.

6) Mindful Eating

• People gain weight due to mindless eating:

– Eating while not paying attention or distracted

– Eating out of habit

– Eating out of boredom

– Too large portions

What’s Your Danger Time?

• Mid-afternoon?

• Right after work?

• Immediately after exercise?

• While cooking dinner?

• While watching TV at night?

• Right before bed?



How to Get Your CE Certificates

• View the complete webinar • Make sure your printer is “on” • Log on to our website: www.exerciseetc.com • Click on “Administration” • Click on “Webinar on Demand Certificates” • Complete all required fields & click “submit” • Your CE certificate will appear on the screen; you

may either save or print your certificate; even if you do not have a working printer, make sure to complete this form

• Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs.

Post-course Learning Assessment This assessment must be completed if you are certified by BOC, CSCS or NSCA

Question 1

True or False

The foundation of all successful weight loss programs is weight management is about calorie

in/calorie out

Question 2

All of the following are myths concerning obesity, EXCEPT:

A. Small changes yield big results

B. Eating breakfast does not protect against obesity

C. Eating more fruits and vegetables results in weight loss

D. Losing 3,500 calories with result in a weight loss of 1 pound

http://www.exerciseetc.com/



Question 3

True or False

Research agrees that red wine, chocolate and grapes have an antioxidant that is associated

with longevity and the reduction in cardiovascular disease.

Question 4

True or False

Claims made by probiotic companies have the backing of the FDA.

Question 5

True or False

Seniors need less protein in their diet.



Correct Your Work: Answer Key

1. True

2. B

3. False

4. False

5. False

Make sure to keep this assessment with your other

recertification documents for 4 years. Questions about

any answer? Email us at: [email protected]

PLEASE NOTE:

• Remember to complete this webinar and print the certificate

by December 31 of this year.

• Certificates with next year’s date may not be accepted by your

credentialing organization.

mailto:[email protected]



Documents

Myths, Motivation - Exercise ETC · 2) 10 Obesity Myths (New England Journal of Medicine, February 2013) 1. Small changes yield big results 2. Ambitious goals are unlikely to be met