obesity quidlines
According to the AHA, what are the general recommendations for infants?
"Breast-feeding is ideal nutrition and sufficient to support optimal growth and development for about the first 4-6 months after birth but should be maintained when possible for at least 12 months." • "Transition to other sources of nutrients should begin at about 4-6 months of age to ensure sufficient micronutrients in the diet." • "Don't overfeed infants and young children —they can usually self-regulate the amount of calories they need each day."
Must we choose between PA and academic achievement?
no if anything physical activity increases academic achievement.
how to stop stress eating
provide alternative responses to stress instead of eating
does decreasing meal frequency increase metabolism? Is it better for weight loss? Why or why not?
read it again
What were the USPSTF guidelines for adults with regard to the most effective behavioral counseling interventions?
read power point
Based on our PA Case Study discussion, and the physical activity and obesity PowerPoint presentation: Know the ACSM guidelines regarding frequency, intensity, time, and the general recommendations for type, for creating both a resistance training and a flexibility training program. Be able to apply ACSM's guidelines using the FITT prescription to create a resistance training program for a novice exerciser wanting to improve strength, and a flexibility training program for an adult.
somewhere find it
How can we help patients to increase their access to nutrient dense foods?
start your own garden make a grocery list
According the Dietary Guidelines for Americans, what are the top 2 sources of sugar in the American diet?
sugar sweetened beverages soft drinks pacific desserts and sweet snacks cookies and brownies
How do mindfulness-based interventions impact eating behaviors?
- A literature review examining the use of various mindfulness-based interventions for obesity -related eating behaviors found that, of the 21 studies reviewed using a combination of CBT and mindfulness: • 11 out of 12 studies saw an improvement in binge eating frequency and/or severity • 5 out of 8 studies reported improvements in emotional eating • 4 out of 6 studies reported improvements in external eating (eating in response to the sight/smell/taste of food) - Of the 10 studies reviewed that included body weight outcomes, 9 reported an average weight loss of 4.5kg.
With regard to healthy eating, what are the 4 main goals recommended by the IOM?
1. Promote the consumption of a variety of nutritious foods, and encourage and support breastfeeding during infancy. 2. Create a healthful eating environment that is re-sponsive to children's hunger and fullness cues. 3. Ensure access to affordable healthy foods for all children. 4. Help adults increase children's healthy eating.
What did WOTN say it takes to lose weight? Know their 5 steps and the 6th added from class materials.
1. start with small steps 2. make realistic goals 3. seek support 4. keep portions under control 5. track your caloric intake 6. strategies based on diet restriction alone are overwhelmingly ineffective and potentially physiologically and psychologically detrimental.
At what age/grade level are students getting the most PA at school? The least?
12 grade least most secondary or 6th grade
According to the committee for the dietary guidelines for Americans, what are the general recommendations for children and adolescents?
According to the Committee for the Dietary Guidelines for Americans (2010), children and adolescents can obtain the same health benefits as adults from diets that emphasize: - plant-based foods, especially vegetables and fruits - Foods low in saturated fat - carbohydrate intake that is primarily from high fiber, complex carbohydrates, such as those found in whole grains - A focus on low-fat and non-fat dairy products - Choosing lean sources of high quality protein
What are the advantages to using indirect measures of physical activity?
Advantages: ⚫ provides an objective, reproducible estimate of recent PA ⚫ can verify positive changes (↑ CRF) as a result of PA participation over time ⚫ CRF levels are directly related to the health benefits acquired from PA participation
What are the benefits and limitations of using nutrition analysis software or a food diary to track your calories?
Benefits of nutrition analysis software • Can estimate current Kcal intake with relative accuracy • Can be adapted to evaluate disease risk, special needs, etc. • Lists most foods people consume Limitations of nutrition analysis software • quality and operating features vary• If the food list is limited, then substitutions must be used, lowering the accuracy of the analysis. • Accuracy of information dependent upon accuracy of individual • Estimation of Portions• responder bias benefits of food diary • Can allow patients to self-monitor daily dietary intake rather than recall past dietary intake • Allows for tracking dietary triggers as well as actual intake• Excellent tool for patient self-awareness and motivation• Limitations of food diary • Measurements not readily quantifiable so not a useful tool for accurately estimating current total Kcal intake • Susceptible to responder bias
How can someone add sweetness without adding sugar?
Cinnamon- It lends a sweet taste to food without adding sugar. Some studies have shown that it can lower blood sugar levels in people with type 2 diabetes ➢ Cardamom- adds a light sweetness. Some studies have also shown it aid on lowering A1C, and to be antimicrobial, anti-inflammatory and aids in digestion ➢ Dark chocolate/cacao (> 85% cacao)- loaded with flavonoids that play a role in lowering cholesterol, atherosclerosis and blood pressure Used in moderation, artificial sweeteners are safe BUT:• Suez, Segal, and Elinav (2014) found that people who were heavy consumers of artificial sweeteners (saccharin, aspartame, and sucralose) had slightly elevated HbA1C levels compared with people who rarely or never consumed artificial sweeteners.• "Dr. Elinav believes that certain bacteria in the guts of those who developed glucose intolerance reacted to the chemical sweeteners by secreting substances that then provoked an inflammatory response similar to sugar overdose, promoting changes in the body's ability to utilize sugar."
What is the benefit of using circuit resistance training with people who carry extra weight?
Circuit training: maximizes caloric expenditure while simultaneously increasing CR and muscular endurance• NOTE- you will not achieve as high a level of either CR or muscular endurance as you would if you trained for each separately. But, given that time is one of the most common barriers to being more active, circuit training is an effective compromise for this population.
How does self-efficacy impact motivation?
Definition: an individual's confidence they can engage in and sustain a health behavior even in the face of dynamic and challenging environmental factors Self-efficacy drives motivation and readiness to change.
what is the difference between a direct measure of PA and an indirect measure of PA? Be able to recognize or give examples of both.
Direct Measurement ➢Attempts to characterize the actual type, duration and intensity of movement during a period of PA ⚫ PA logs, recalls and motion sensors collect PA info while (or immediately after) an individual engages in various activities Strengths ⚫ Relatively inexpensive to administer ⚫ Takes frequency, intensity and duration of activity participation into consideration ⚫ Can estimate energy expenditure using published tables on the energy expenditure of various activities Limitations ⚫ Inaccuracy of respondent answers- • respondents tend to overestimate both activity and intensity levels ⚫ Published energy expenditure tables were mainly based on male expenditures during activity participation. The use of these tables to estimate energy expenditure of other populations will result in inaccurate data Pedometers: measures total steps for the time worn. Steps are converted to distance walked (stride length > distance walked). Triggered by vertical forces of the foot strike Accelerometers: Assesses PA by sensing the acceleration forces during movement. Measures movement in one or multiple planes. Fitness apps-my fitness pal GPS Tracking apps-Map my run Fitness tracking devices- Fitbit, apple watch, Nike+ fuelband heart rate monitors-Polar indirect PWC: mode of testing • Sturdy cycle ergometer • Supported and bolted elliptical machines • Large belt/durable treadmill
What are the consequences of children consuming an energy dense, nutrient poor diet and irregular meals?
Energy-dense, Nutrient-poor diets and irregular meals are associated with: - poorer mental health (O'Neal et. al, 2014)- Poor concentration and ability to focus at school (Physicians Committee for Responsible Medicine, 2011) - Small reductions in IQ (Northstone, et al., 2011). • Sugars added to processed foods, or used in the preparation of foods and beverages, are associated with increased cardiovascular disease risk in children through increased energy intake, increased adiposity, and dyslipidemia. (Vos, et. Al. 2017) • Sugar-sweetened beverages (SSB's), a liquid form of sugar, produce less satiety compared with solid sugars, leading to possible compensation at subsequent meals, increasing total long-term energy intake. (Vos, et. Al. 2017)
What are the strategies to maximize the benefits of weight loss drugs?
Establish if patient is an appropriate candidate - Base on NHLBI guidelines and motivation level • Stage of change/behavior • Length of time implementing combination therapy • Set a reasonable weight loss goal - No > %10 of current BW • Implement non-med treatment therapies in conjunction with meds • The choice of medication may depend on the individual patient's tolerance to its side effects. - Choose meds based on patient medical history/needs
Which type of motivation do overweight or obese people tend to better identify with? Why?
Extrinsic Motivation: motivation that comes from environmental factors. - the healthy behavior itself is not perceived as enjoyable - the healthy behavior, or its outcome, is seen as connected to social acceptance and/or environmental expectations • People who are extrinsically motivated are more influenced by environmental factors or external rewards - Is all extrinsic motivation "bad?"
What are the determinants of a child's eating behaviors?
Family and Peer influences - Modeling- food preferences, portion sizes • Family Influences- feeding style- mealtime structure- parent attitudes and behaviors • Environmental Influences - food availability - type and quantity - Food accessibility - ease of access • Socioeconomic influences• knowledge, accessibility, • Cultural influences• acceptability
What is the goal of the Whole Physical Education (PE) and Physical Activity (PA) component of the Whole School, Whole Community, Whole Child (WSCC) Model? What components does it include?
Goal of Whole Physical Education (PE) and Physical Activity (PA) : The opportunity for students to be physically active throughout the day through https://www.cdc.gov/healthyschools/wscc/index.htm https://www.cdc.gov/healthyschools/physicalactivity/index.htm Active People, Healthy Nation seeks to move approximately: 15 million adults from inactive (no aerobic activity) to some moderate-intensity activity every day, like brisk walking. 10 million adults from some physical activity to meeting the minimum aerobic physical activity guideline. 2 million young people from some physical activity to meeting the minimum aerobic physical activity guideline.
What factors to you measure when assessing self-efficacy?
Have they ever had successful or unsuccessful attempts at weight management? - What factors were involved in previous attempts? How do family, friends, and co-workers influence their choices? motivation? - who will be possible supporters and how confident is the patient that they can recruit this support? - who will be possible antagonists to their efforts and how will the patient overcome their influence? Do they have readily available resources for weight management therapy? - time Is the patient able and willing to commit their time to a weight loss and maintenance program? - Are there competing needs? - Can they fit treatment into their life? - Cost • Is the patient able and willing to pay for treatment? - This may include travel expenses to treatment facilities, purchase of healthy foods and/or exercise equipment, paying for professional counseling that may not be covered by insurance, etc. - A robust support network
what are the benefits of flexibility training specific to for people who carry extra weight?
Health benefits of flexibility - Can improve postural alignment and muscular balance- Can decrease pain in joints stressed by excess weight • Flexibility limitations for people with extra weight: - Some exercise positions are not possible or are very uncomfortable both physically and psychologically for people with extra weight - stretching hypermobile joints can increase laxity in already stretched tendons and ligaments
What are some ways clients can leverage social support?
Holding off on dinner for an hour • Watching the kids while the other spouse exercises PA partner • Encouragement Family PA activities instead of family TV viewing. Participate in community PA events and programs
why is it important to assess physical fitness?
Illuminates gaps in knowledge, perceptions and attitudes about how current behavior impacts health and risk for disease ➢ Identifies any underlying disease risks ➢ Determines eligibility to begin physical activity⚫ Fitness assessments - CRE, muscular strength, flexibility, functional quality of life, body fat %⚫ Biometric assessments - Blood pressure, Cholesterol, BMI, blood glucose, waist circumference To assess current fitness levels in relation to age and sex➢ To identify areas of health and injury risk ➢ To determine if medical clearance should be recommended ➢ To identify if referral to a healthcare professional is needed (e.g. psychological disorder, comorbidity) ➢ To aid in the development of exercise prescriptions⚫ Realistic, attainable goals⚫ Evaluate suitability of program to person ➢ To educate participant about physical fitness
What are the beverage intake recommendations for infants?
Intake of 100% fruit juice: the AAP recommends: - infants under 1 year old: absolutely NO fruit juice - children ages 1 through 3 years: no more than 4 ounces of 100% fruit juice a day - children ages 4 through 6: 4 to 6 ounces - children ages 7 through 14: 8 ounces • Intake of milk: - For children ages 2-18 years: milk should have ≤130 calories per serving. • Stick to water and plain milk. Plain milk contains natural sugar (lactose), calcium, protein, vitamin D and other nutrients that children need. • flavored milk should be phased out over time
What Psychological factors effect motivation?
Internal locus of control -A person's perception that personal outcomes are determined by personal actions - Reflects autonomy and competence - People who have an internal locus of control are • more resilient • display better self-control and emotional self-regulation • tend to have higher self-efficacy • are more intrinsically motivated External locus of control - A person's perception that personal outcomes are determined by other people's actions, external circumstances, or chance. - Reflects relatedness - People with an external locus of control are • less resilient • display less self-control and emotional self-regulation• tend to have a lower self-efficacy • are more extrinsically motivated
What are the benefits of matching your feeding time to your circadian rhythms?
Match your feeding time to your circadian rhythms (8-10 hours of eating within a 24-hour period) ➢ consume a higher proportion of energy in the middle of the day ➢ "Eat like a prince in the morning, a king at noon, and a peasant at dinner" (Moses ben Maimon) ➢ physiological benefits include: ➢ reduced inflammation, improved circadian rhythmicity, increased autophagy (the body's way of cleaning out damaged cells, in order to regenerate newer, healthier cells) stress resistance, increased insulin sensitivity, and modulation of the gut microbiota to favor balanced microphage production and decreased gut permeability (Paoli et. Al., 2019)Discuss Intermittent Fasting and Meal Frequency Articles
What are the health risks associated with too much added sugar?
Moderate evidence = higher intake of added sugars, especially in the form of sugar-sweetened beverages, is consistently associated with increased risk of obesity, hypertension, stroke, and coronary heart disease (CHD) in adults and obesity in children. ➢ Observational and intervention studies indicate a consistent relationship between higher added sugar intake and higher blood pressure and serum triglycerides.
what are the weight loss maintenance benefits of muscular strength and endurance training to people who carry extra weight?
Other benefits: - Decreases symptoms of depression and anxiety - Improves HQRL - Helps manage stress. Resistance training for weight loss maintenance • "There is evidence that RT promotes gain or maintenance of lean mass and loss of body fat during energy restriction." Benefits of CRF Exercise - Uses up the by-products of the stress response associated with disruption of energy homeostasis: • Excess Cortisol, Glucose, mobilized free fatty acids - Post-exercise reduction in inflammatory markers associated with chronic stress (when done consistently) - The repetitive rhythms and motions provide the same calming benefits as traditional meditation - Provides a more effective replacement to stress eating - Builds mental and physical resiliency to combat chronic stress Results: - Strength, maximal oxygen consumption, RMR, and exercise energy cost increased after training in an intensity dependent manner. - Skinfold sum and BMI were reduced by resistance training • High intensity (HI) was more effective than moderate or low-intensity training. - Leptin was diminished by all treatments, whereas adiponectin increased only in HI. • The percent leptin decrease was associated with the percent BMI decrease and the percent RMR increase, • the percent adiponectin increase was associated only with the percent BMI decrease. - Detraining maintained training-induced changes only in HI. may prevent and improve depression and anxiety, increase ''energy'' levels, and decrease fatigue - Some people with extra weight tend to be "stronger" (more able to lift heavier weights at baseline) • encourages adherence and increases self-esteem - Stress management. .
Based on the information in each of the slides with this title, how do you enhance motivation to enhance success? (Implies you understand the types of motivation
Outcome Expectations - When an individual places high value on a given outcome or end result. - If expectations are highly valued, then motivation will increase once the outcome is achieved.• Which type of motivation favors outcome expectations? Outcome Expectancies - When an individual places high value on performing a given behavior regardless of the outcome or end result. - If expectancies are highly valued, then motivation will be high throughout the process of change• Which type of motivation favors outcome expectancies? To leverage outcome expectations, set small, achievable weight management goals - How do you eat an elephant? • Target a behavior the patient is highly motivated to change• set realistic goal(s) 1 behavior at a time • Monitor progress and assist patients in: - overcoming challenges whenever they arise - connecting their successes to enhancing their core values • "Those with more modest absolute weight loss goals were more likely to achieve their goals and more likely to maintain weight loss 2.5 years after starting a program." (Teixeira, et. al., 2004) To leverage outcome expectancies, help the patient connect the positive outcomes of the behavior itself to their core values as often as possible: - Prevention/management of co-morbidities - Enhanced quality of life- Higher self-esteem/self-value/emotional health - More self-awareness, self-control and self-efficacy At first it may be easier to assist patients in leveraging extrinsic motivation and outcome expectations. . . • "I love how all my co-workers are complementing me on how good I look!" • "I was so happy I was able to move my belt buckle over one notch today when I got dressed this morning!" . . .while continuing to assist them in connecting to the more sustainable outcome expectancies and intrinsic motivators • "I love having more energy throughout my day!" • "I love having some personal time while walking and how clear-headed and upbeat I feel after I go for my walks." • Vital to long-term success is helping clients connect and reconnect healthy behaviors to deeply felt core values and beliefs.
What is the benefit of using interval training for CRF with people who carry extra weight?
Performed for the same length of time, caloric expenditure is higher than with constant intensity training - Results in higher CR fitness levels
what are the risks of exercise participation?
Possible Injuries - Heel cracks - Joint discomfort - People with extra weight are at increased risk for fracture - Rubbing injuries • Skin soresObserve appropriate progression and allow for appropriate rest time
With regard to choosing nutrient dense foods, what are the tips for success?
Promote satiety by ➢ Making your plate ½ non-starchy vegetables and fruits ➢ Choosing whole grains and seeds that are high in fiber• Don't drop below the recommended lower limits of caloric intake: • Women = 1000 kcals/day• Men = 1200 kcals/day ➢ Adopting a consistent meal pattern. This includes: ➢ eating breakfast sufficiently early ➢ We burn more calories early in the day than we do in the evening ➢ Keep caloric intake under control by ➢ choosing lean proteins ➢ staying within the daily recommended allowance for healthy fats ➢ Modifying portions Meal plan example: • Breakfast: 1 cup of oatmeal with ¼ cup of blueberries, chia seeds and cinnamon; a medium apple; 1 slice of whole grain toast w/tsp peanut butter • Lunch: 4 oz grilled salmon, 1 cup steamed broccoli with tsp grated parmesan cheese/ground flax seed mixed, ½ cup brown rice w/turmeric and cumin, 4oz of non-fat Greek yogurt w/1/4 cup sliced strawberries and cinnamon • Dinner: 2 cups spinach/kale salad w/ ½ grilled chicken breast & tsp of flax seed, sliced carrots and green peppers, 1oz. non-fat balsamic vinaigrette dressing on the side • Snack choices: 1oz of almonds; 1 cup of red seedless grapes, 4oz carrot/celery sticks
How can Resistance Training help prevent Musculoskeletal Disorders in people who carry extra weight?
RT can prevent MSD's by: - Promoting growth and/or increases in the structural integrity of ligaments, tendons, tendon to bone and ligament to bone junction strength, joint cartilage and the connective tissue sheaths within muscle• damaged tendons and ligaments regain strength at a faster rate when RT is performed after the damage has occurred - Correcting muscular imbalances, especially important in weight-bearing joints - Facilitating coordinated muscular contractions that are capable of smoothly decelerating joint motions, even if the muscles themselves are relatively weak
What are the quality of life benefits of regular physical activity for overweight and obese adults?
Regular PA: - Enhances ability to live and function independently • Optimal performance in • ADL's • work • recreational activities • Improves perception of health, wellness and self
What type of risk assessment, screening tests and interventions does the US Preventative Services Task Force recommend for children and adolescents 6 years of age and older?
Risk assessment: All children and adolescents are at risk for obesity and should be screened; specific risk factors include parental obesity, poor nutrition, low levels of physical activity, inadequate sleep, sedentary behaviors, and low family income. Screening test:BMI measurement, using height and weight, is the recommended screening test for obesity. Obesity is defined as an age- and sex-specific BMI in the 95th percentile or greater. intervention:Comprehensive, intensive behavioral interventions of ≥26 contact hours resulted in weight loss. Effective interventions consisted of multiple components, including: sessions targeting both the parent and child (separately, together, or both); offering individual sessions (both family and group); providing information about healthy eating, safe exercising, and reading food labels; encouraging the use of stimulus control (eg, limiting access to tempting foods and screen time), goal setting, self-monitoring, contingent rewards, and problem solving; and supervised physical activity sessions. Providers included primary care clinicians, exercise physiologists, physical therapists, dietitians, diet assistants, psychologists, and social workers, but the more intensive interventions usually involved referral outside the primary care office. Evidence regarding pharmacotherapy interventions was inadequate.
Should youth train with maximal weights? Why or why not?
Strength training with maximal weights is not recommended because of the potential for possible injuries related to the long bones, growth plates, and back. It must be underscored that the overriding emphasis should be on proper technique and safety — not on how much weight can be lifted.
What are recommendations for promoting healthy eating among children? (slides 28-31)
Teach children that food is fuel for health and fitness rather than a comfort, friend, enemy, or boredom reliever. • Don't restrict a child's daily caloric intake; Do reduce or limit the number of daily calories that come from "empty calorie" sources - Processed and fast foods that are high in added sodium, sugar and saturated fat Accessibility and availability - Provide parents with - information about how children's food preferences are formed and how early they begin forming - concrete examples of how to make foods like vegetables both available and accessible • (e.g., cutting up celery stalks into smaller pieces and putting them in single-serving containers). Try the Table Time Model for Feeding Style and Meal-time structure - Central to this Model is the acronym "FIT" • Food- the parent prepares foods from balanced food groups and family style serving. During the meal, the parent places all the food at the center of the table for the child to choose. • Intuitive Eating- The parent to models eating to satiety or satisfaction and uses mealtime manners. • Table Talk- The parent engages in enthusiastic non-food related conversation with their child. - During an 8 week Table Time intervention, the children of parents who received real-time coaching (promoted the use of FIT and how to avoid using ABCDE feeding styles) saw a cessation of weight gain as compared to the children of parents who received usual care in a clinical setting. Use of Shinn's (2014) Table Time Model and Division of Responsibility - the parent is responsible for deciding what foods are served family style (provide a healthful array of foods) and the atmosphere of the meal - the child decides what and how much to eat, independently assessing if they feel hungry • This teaches children how to detect their body's satisfaction cues and offers parents practice exposing their child to healthy food options while using the authoritative feeding style To promote a healthy mealtime structure, parents should: - limit their child's screen time:• take the TV out of their room• Do not eat meals in front of the TV - make meal time family time together• Make them pleasant, focusing the conversation on non-food-related topics• Make them unrushed• Have them at the dinner table and not in a car on the way to soccer practice• Involve children in meal prep service and clean-up - Educate parents on using Table Time Model for Feeding Style and Meal-time structure
Which is more important: losing weight or being fit?
The conclusions for the three questions addressed in the review are: - regular physical activity clearly attenuates many of the health risks associated with overweight or obesity - physical activity appears to not only attenuate the health risks of overweight and obesity, but active obese individuals actually have lower morbidity and mortality than normal weight individuals who are sedentary - inactivity and low cardiorespiratory fitness are as important as overweight and obesity as mortality predictors.
What is the problem with "filling up" on beverages?
The volume of large portions of any type of beverage can exert satiety, but ONLY short term: • Activation of the vagal stretch and tension mechanoreceptors in the stomach triggers chemical and hormonal satiety signals and digestive factors • The rapid emptying of liquid from the stomach (especially carbonated liquids), and rapid digestion of carbohydrates, cannot maintain the sense of satiety for very long
tips to avoid extreme hunger
Think about what you are eating use the hunger scale wait 20 minutes before eating a second helping or desert distract your when you to eat for emotional reason set limit for eating when you want to taste food waiting breakfast every day wat every 4 to 5 hours order half portion at restaurants, ask the waiter to put half your meal in a to-go container, or share an entree with friend. drink at lest 8 glasses of water a day focus on the food you are eating
Know the type of CRF exercises that would be most appropriate for people who carry weight and upon what those choices with depend
Type: CRF Activities for Low and Moderate Risk Beginners (Donnelly, et. al., 2009) - Appropriate Examples for beginners • Pool walking, walking, stationary upright or recumbent bike, pool aerobics, light gardening, golf (walking the green) hiking on level ground - For intermediate exercisers• Non-weight-bearing interval training, Elliptical, outdoor biking, stair climber, brisk walking, incline walking on a treadmill, push mowing, hiking - For advanced exercisers• Weight bearing interval training, incline outdoor hiking, outdoor jogging/running
What are the steps to the 5 A's Model?
assess, advise, agree, assist, arrange
Authoritative feeding
associated with greater fruit and vegetable availability, higher intake of fruit and vegetables, and lower intake of junk food - Among adolescents, authoritative feeding was associated with more positive cognitions about fruit and more consumption of fruit
How does the new approach from the ACSM define an individual who is "active?"
exercise status as active or inactive based on exercise participation in the past 3 months. Exercise in this algorithm is defined as ⚫ planned, structured physical activity for at least 30 min at a moderate intensity on at least 3 d/wk-1
what are the average number of calories Children ages 2 to 18 years consume through beverages?
children under 2 years of age : Avoid serving food and drinks with added sugar • children 2 years of age and older: <25 grams (100 kcal's or ~6 teaspoons) of added sugar per day from any source • Watch out for hidden sources of added sugar in processed food like ketchup, dried cranberries, jarred tomato sauce, salad dressing and baked beans. • Satisfy your child's sweet tooth with whole fruit. Children ages 2 to 18 years consume an average of 400 calories per day as beverages. - Sources: milk (including whole, 2%, 1%, and fat-free), regular soda, energy, and sports drinks, fruit drinks and 100% fruit juice. • milk and 100% fruit juice intake is higher for younger children• soda intake is higher for adolescents • Researchers found strong evidence showing children and adolescents who consume more sugar-sweetened beverages have higher body weight compared to those who drink less
things to do instead of eat.
drink a glass of water go for a walk chew gum do a puzzle, crossword puzzle or other mind game read a book call a friend or family member commit to spend time on a hobby clean a room in your house make something such as a craft do your laundry watch a favorite movie or tv
What are the 4 methods members of the national weight control registry reported using to keep off the weight they lost?
eat breakfast every day. o 75% weigh themselves at least once a week. o 62% watch less than 10 hours of TV per week. o 90% exercise, on average, about 1 hour per day.
Based on the video excerpts viewed in class, and our class discussion, are the use of commercial diets or weight loss programs considered effective or sustainable? Why or Why not?
https://videos.oeta.tv/video/frontline-supplements-and-safety/
Based on the video excerpts viewed in class, and our class discussion, are weight loss supplements considered to be safe? Effective? Why or why not?
https://videos.oeta.tv/video/frontline-supplements-and-safety/
How can you help a client make PA participation the easy choice?
if the client exercises after work/school, etc., have them bring PA clothing with them or keep a gym bag ready in the car • Put exercise equipment where you will see it every day • Put exercise equipment in front of the TV. • Change your driving route home from work to go past a local park/high school track
How do these factors influence self-efficacy?
internal locust of control will have better motivation because they feel they have the ability to change
What are the benefits of school-based PA?
it can make sure that kids are getting the recommended 60 minutes of physical activity on school days
Based on the behavior change case study discussion in class, be able to recognize the use of the following behavior modification techniques: cognitive rehearsal
to consciously rehearse one's thoughts, and visualize making healthy behavioral choices, surrounding a potentially difficult situation prior to experiencing it, so they will be armed with those healthy, adaptive responses when that experience actually occurs. Cognitive Rehearsal- Example: - Using creative imagery, imagine the tempting situation: • "I can see and smell the buffet at the cafeteria at work with all the fattening foods I love." - describe thoughts and feelings that will accompany the healthy, adaptive choices and make positive self-statements about doing it: • "I see myself walking along the buffet and skipping over the macaroni and cheese and going right to the salad bar. I choose the grilled chicken salad with veggies and low-fat balsamic vinaigrette dressing on the side instead of the macaroni and cheese at the buffet. After lunch, I have more energy and I feel good about myself because I made a choice that will help me reach my goal." - The patient then follows through in real time by: • Choosing the grilled chicken salad from the buffet and noting their energy/how they feel about making the healthy choice- Finally, individuals are encouraged to reward themselves for doing well in a difficult situation, with either positive statements, material rewards, or both.
Which is more important to overall health, being physically fit, or increasing overall physical activity?
we need both probably should read slides 1-10 on physical activity and obesity.
Based on the behavior change case study discussion in class, be able to recognize the use of the following behavior modification techniques: contingency management
• Contingency Management: - Similar in purpose as Reinforcement Management. CM is based on the principle that behavior is a function of its consequences. - Cognitive, verbal and/or tangible consequences are used to promote support behavior and repel negative behavior • if an action is followed by a positive consequence (positive for that person), then the individual is likely to repeat that action. • if an action is followed by a negative consequence (negative for that person), then the individual is unlikely to repeat the action. examples: -Positive Cognitive consequence: A person consciously acknowledges the positive effect (increased energy and mental clarity) exercise has and relates that positive consequence to future choices to be active - Negative cognitive response- A person consciously acknowledges the negative effect (sluggish and tired at the morning meeting at work) of eating donuts for breakfast instead of oatmeal. • Contingency Management- Examples: - Positive Verbal consequence: a behavioral therapist praises their patient for choosing the low fat frozen yogurt instead of ice cream as a snack - Negative Verbal consequence: a patient generates negative self-talk over their choice to have ice cream instead of frozen yogurt for dessert - Positive Tangible consequence: seeing 2lbs lost on the scale after having increased physical activity and decreased snacking - Negative Tangible consequence: seeing their blood pressure reading is higher than normal after eating a bag of potato chips
What is the rationale for drug therapy?
•"Obesity is a chronic disease" •AMA position statement, 2013 •Most chronic diseases are treated with drugs •The biochemistry of obese individuals is different from that of lean people •When obese people lose weight, their biochemistry does not become the same as in lean people who never gained weight, therefore they may need long -termpharmalogical support to maintain weight loss