Creating Healthy Lifestyles and Preventing Childhood Obesity

1
Creating Healthy Lifestyles and Preventing
Childhood Obesity

• Jamelynn Evans, LCSW
• Exercise Physiologist

2
Outline

• Background Information
• Introduction
• Purpose
• Exercise
• Nutrition
• Hydration
• Sleep
• Stress Management
• Mythbusters

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Background Information

• How to use this presentation
• You do not have to view this presentation all at
  once. In fact, it might be best to break it
  upas long as you are going to come back to it.
• Although this presentation is designed with
  information to help your child with creating a
  healthy lifestyle, some of the information may
  seem like it is intended for you, the parent or
  guardian. That is because it is.
• Before beginning an exercise program, always be
  sure to talk with your doctor about
  recommendations and limitations.

4
Introduction

• As we are all well aware, childhood obesity is on
  the rise.
• Childhood obesity does not simply stand for
  children who are overweight
• A child who appears thin can end up suffering
  from adverse health reactions due to poor
  nutrition or a sedentary lifestyle just as much
  as a child who appears overweight.
• So what can we do to help?
• We can all take an active roll in preventing
  childhood obesity by taking the time to educate
  ourselves.

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Purpose

• This presentation is designed to give you
  knowledge and tools to help in the fight against
  childhood obesity, as well as to simply help you
  and your family achieve a healthy lifestyle.
• There is a lot of information provided here
  however, the information has been broken down
  with the hope that it will be easy to follow and
  understand.

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Creating a Healthy Lifestyle
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What is a healthy lifestyle?

• A healthy lifestyle may have different meanings
  for different people. For many, it means living
  life in a way that creates physical, mental, and
  emotional well-being.

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How to Achieve a Healthy Lifestyle

• Find time to exercise
• Make healthy food choices
• Get enough sleep
• Manage your stress
• and find time for fun!

9
Building a healthy lifestyle involves both
choices and actions. A healthier lifestyle can
be accomplished with the choices and actions that
you make each day.
10
How can you help your children, friends, family,
neighbors, community, and others to create a
healthy lifestyle?
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Modeling, Modeling, Modeling,Modeling, Modeling,
Modeling

• Have you ever noticed your kids copying what you
  do or say?
• Kids observe everything their parents do.
• Your kids watch your eating exercise habits
  more than you think.
• Because of this, it is essential that you be a
  role model for healthy eating and exercise!
• In case it is still unclear, modeling a healthy
  lifestyle is one of the most important factors!

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Exercise
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Exercise

• Believe it or notexercise can be a fun activity.
• Many people think that they must be dripping in
  sweat and completely out of breath to be getting
  in a workout however, this is not true.
• Exercise is basically as easy as. just get
  moving!
• Being consistent with exercise is what is most
  important. Keeping that in mind however, some
  exercise is always better than none. So, even if
  you have not been consistent, a ten minute walk
  one day is still much better than choosing not to
  move.

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Physical Activity

• Physical Activity Suggestions
• It is recommended (by the Surgeon General) that
  adolescents accumulate at least 60 minutes of
  moderate physical activity most days of the week.
  Even greater amounts of physical activity may be
  necessary for the prevention of weight gain, for
  weight loss, or for sustaining weight loss.
• A physical activity program should include
  cardiovascular exercise, strength training,
  flexibility

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What should a Physical Activity Program include?

• Cardiovascular Exercise
• Strength Training
• Flexibility Training

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What is Cardiovascular Activity?

• Cardiovascular Exercise also known as, aerobic
  exercise, can be thought of as any type of
  exercise that increases the work of the heart and
  lungs and sustained for a certain period of time.
  Cardiovascular exercise makes your muscles use
  oxygen more efficiently and strengthens your
  heart and lungs.
• Examples walking, running, swimming

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Benefits of Cardiovascular Exercise

• Exercise can
• Be fun!
• Improve mood
• Increase self-esteem
• Strengthen your heart
• Boost energy levels
• Help you sleep better
• Improve mental focus
• Increase strength and endurance
• Reduce depression
• Decrease stress
• Enhance coordination and balance
• Improve posture
• Improve digestion
• Help with weight loss or weight control
• Help prevent or manage blood pressure,
  cholesterol, diabetes, osteoporosis, cancer, and
  other diseases.
• These are just a few of the many benefits of
  exercise.

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Cardiovascular Exercise Precautions

• Start your exercise session with a warm-up (easy
  exercise), and finish your session with a
  cool-down (easy exercise)
• Wear appropriate clothing and shoes
• Start slowly and progress gradually
• Know your own personal limits listen to your
  body
• Exercise when you are feeling well
• Stop exercising if you do not feel well

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What is Strength Training?

• Strength training involves using your muscles to
  work against some type of resistance. This
  resistance may be in the form of free weights,
  weight machines, your own body weight, resistance
  bands, and many more.

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Benefits of Strength Training

• Better Posture
• Injury Prevention
• Strengthens Bones
• Increased Metabolic Rate this causes the body
  to burn more calories throughout the day
• Increased Muscle Strength, Power, and Endurance
• Improved Balance, Flexibility, Mobility and
  Stability
• Enhanced Performance in Sports or Exercise
• Improved Self-Esteem
• Increased Self-Confidence

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Strength Training Precautions

• Warm up properly
• Wear protective gear for hands/feet
• Start slowly progress wisely
• Understand each exercise
• If you are unsure, ask someone who knows!
• Use proper form/technique
• Use proper breathing
• Include all major muscle groups
• Use a spotter when necessary
• Be sure that spotter knows what to do
• Stretch after your workout
• Avoid lifting the same muscle groups on
  consecutive days
• Dont forget to focus on your core!

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What is Flexibility?

• Flexibility training stretches and elongates
  muscles.
• Flexibility training includes stretching
  exercises for the purpose of increasing a
  persons range of motion.

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Benefits of Flexibility Training

• Flexibility exercises help stretch muscles,
  protect against injury and allow the maximum
  range of motion for joints.
• The benefits of greater flexibility include not
  only physical improvements, but can also help
  with stress reduction and the promotion of a
  greater sense of well-being.

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Flexibility Training Precautions

• Prior to flexibility training (stretching), a
  warm up should be performed at a low intensity
  for 5-10 minutes.
• This increases the blood flow to muscles,
  increasing elasticity in the muscles once they
  are warmed up, and therefore decreasing the risk
  of injury.
• Stretch after warming up the muscles and joints.
• Stretch slowly and smoothly only to the point of
  mild discomfort avoid bouncing.
• Focus attention on the muscle being stretched
  try to limit movement in other body parts.
• Never stretch through pain.
• Always maintain normal breathing throughout each
  stretch.

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American College of Sports Medicine (ACSM)
Guidelines for Flexibility Training

• Activities Perform a general stretching routine
  following exercises that have warmed-up the body,
  targeting the major muscle and/or joint/tendon
  groups using static (non-bouncing) techniques.
• Frequency At least 3 days per week
• Intensity Slowly stretching to a position of
  mild discomfort
• Duration Hold stretch for at least 10 seconds,
  working up to 30 seconds
• Repetitions Perform each stretch 3-5 times

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Exercise is not always easy. Here are some
tools to help you along the way. Keep in mind,
tools do not work if you do not use them.
Example A vacuum does not clean a rug if you do
not pick it up, turn it on, and use it, right?
Well, the same is true with the following tools.
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Tools to Useif you do not use them, they will
not help you

• Start now make better habits for life
• Avoid looking for an overnight change
• Try something new
• Set a goal to include one new activity, food,
  meal, or recipe each week
• Discover new favorites to incorporate into your
  exercise routine menu
• Take the time to try new activities foods
• Make Exercise a Priority / Daily Routine
• Schedule your exercise into your day
• You would not miss a doctors appointment if it
  meant costing you 100 right? Your exercise
  session each day is invaluable, be sure to fit it
  in.
• When you fit your exercise in, you will feel
  better, you will have more patience for your
  loved ones, you will be more productive at
  work/school, and so on
• Limit TV Time mysteriously we often find time
  for TV, but can never find time for exercise
• Set Goals Make a Plan

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Exercise Ideas

• Take a nature hike
• Go to a park / playground
• Go to a local/public swimming pool
• Play hide seek (outside)
• Play catch
• Incorporate physical activity into chores
• Family membership to a local gym Relay races
• Scavenger hunt
• Yoga
• Strength training
• Running / jogging
• Walking
• Bicycling
• Rollerblading
• Go to the batting cages

• Go bowling
• Skating
• Basketball
• Baseball
• Football
• Karate
• Enroll kids in exercise classes
• Join a sports team
• Horseback riding
• Walk the dog
• Table tennis
• Air hockey
• Nerf basketball (indoors)
• Exercise videos
• Video games (Wii)
• Kayak
• Skateboarding
• Freeze dance

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Helping Your Kids to Effectively Exercise

• It is never too late to teach your kids about
  creating a healthy lifestyle
• First, do it yourself! Show them how important
  it is by finding time to fit in your own exercise
  routine.
• Next, spend time with your child
• Be attentive children value their parents
  encouragement and attention
• Find out what your child likes and dislikes
• Find out your childs strengths and weaknesses
• Brainstorm, write things down that you might both
  like to try
• Come up with a list of incentives (i.e. at the
  end of the week, six days of exercise might mean
  a trip to the nail salon with mom)
• Incentives should be individualized and specific
  to your childs interests.
• Incentives do not have to mean spending moneyyou
  may find that one of the biggest rewards is for
  your child to spend quality time with mom or dad.
• Be creative with your incentives
• Use positive reinforcement always encourage
  your child and let them know when they are doing
  a good job, this can be one of the most effective
  ways to keep them going
• Formulate an exercise plan (to be discussed
  soon)
• Set goals (set short and long term goals)
• Download handouts for formulating an exercise
  plan and calendars to track your workout goals.

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The Benefits of Formulating an Exercise Plan

• Formulating an exercise plan
• allows you to set goals to work toward.
• provides encouragement for you to be able to look
  back and see your progress.
• will help to keep you accountable to do the
  things you have committed to do.
• will become the basis for rewarding yourself when
  you accomplish the goals that you set into your
  workout plan.

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Formulating an Exercise Plan

• Utilize calendars other tools to create and
  implement your plan
• Set short long term goals
• Short term goals are goals that you will achieve
  in the near future (i.e. in one week, one month,
  etc.)
• Example For the next two weeks, I will exercise
  2 times per week.
• Example By the end of this month, I would like
  to be able to walk 3 miles, and I will slowly
  increase the amount I walk until I reach this
  goal.
• Long term goals are goals that you will achieve
  over a longer period of time (i.e. after 3
  months, or after one year)
• Example For the next three months, I will
  gradually increase the number of days per week
  that I exercise.
• Example Six months from now, I would like to
  finish a 3 mile road race.
• Goals should be specific to your own interests.
• Goals should be realistic and attainable.
• Do your best to include cardiovascular, strength,
  flexibility training into your exercise plan.

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Helpful Instructions for Formulating an Exercise
Plan

• Try to choose about three short and long term
  goals.
• Do your best to include cardiovascular, strength,
  and flexibility training.
• Be sure to set realistic and attainable goals.
• Put your Exercise Plan Worksheet in a place where
  you can review it often.
• Be sure to review your goals set a date to
  review your Exercise Plan the date you choose
  should give you enough time to start achieving
  some goals, but it should not be so long that you
  forget about them.
• Create a new worksheet when some goals have been
  attained or when goals change. Your new
  worksheet may have the same long term goal with
  different short term goals.

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Example for Formulating an Exercise Plan
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A calendar can be a helpful part of a workout
plan.
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Example of a Calendar to Utilize for Tracking
Fitness Goals
Activity Calendar Activity Calendar Activity Calendar Activity Calendar Activity Calendar Activity Calendar Activity Calendar
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
                        
                    
                    
                    
                    
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Instructions for using your calendar

• 1. Be creative have fun!
• 2. Print out your calendar and fill in the dates.
• 3. Decorate your calendar if you would like.
• 4. Figure out what works best for you
• having your workouts pre-set in the calendar and
  checking them off as you go.
• writing your workouts in after each day of
  exercise.
• 5. Check off each day you exercise with a pen or
  marker or find some stickers to keep track of
  your workouts.

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WHAT COMMUNITIES CAN DO According to the
Center for Disease Control (www.cdc.gov)

• Provide quality, preferably daily, K-12 physical
  education classes and hire physical education
  specialists to teach them.
• Create opportunities for physical activities that
  are enjoyable, that promote adolescents' and
  young adults' confidence in their ability to be
  physically active, and that involve friends,
  peers, and parents.
• Provide appropriate physically active role models
  for youths.
• Provide access to school buildings and community
  facilities that enable safe participation in
  physical activity.
• Provide a range of extracurricular programs in
  schools and community recreation centers to meet
  the needs and interests of specific adolescent
  and young adult populations, such as racial and
  ethnic minority groups, females, persons with
  disabilities, and low-income groups.
• Encourage health care providers to talk routinely
  to adolescents and young adults about the
  importance of incorporating physical activity
  into their lives.

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School Fitness Programs

• Children should be learning how to create a
  healthy lifestyle, since this information can be
  used for life.
• School fitness programs should include training
  and information about cardiovascular exercise,
  strength training, flexibility training, and
  nutrition.
• These programs are missing from most schools.
• What can you do to help?
• Contact your legislature.

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Nutrition
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Basic Nutrition Information

• Label Reading
• Fats, Carbohydrates, Proteins
• Healthy Eating Tips

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Label Reading

• Familiarize yourself with labels knowing this
  information will be helpful for life

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Label Reading

• Serving Size
• Servings per Container or Package
• Calories and Calories From Fat
• Percent Daily Value
• Total Fat
• Cholesterol and Sodium
• Total Carbohydrate
• Protein

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Label Reading
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• Serving size - A certain amount of food, such
  as 1 cup of cereal, two cookies, or five pretzels
  that is specific to the nutrition information
  provided in the label. Looking at the label to
  the right, the serving size is 1 cup, which means
  that all the information following (calories,
  total fat, cholesterol, etc.) is specific to 1
  cup of whatever type of food the label happens to
  represent.
• Servings per container the number of helpings
  per package
• Percent Daily Value percentages that are based
  on recommended daily intakes the amount of
  nutrients a person should get each day.
• Cholesterol Sodium The label tells you how
  much cholesterol and sodium (salt) are in a
  single serving of the food. They are included on
  the label because some people should limit the
  amount of cholesterol and salt they have in their
  diets.

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Quiz Question

• How many calories make 1 pound of weight?
• 3,500 calories add up to about 1 pound
• If you eat 3,500 calories more than your body
  needs, you will put on about 1 pound. If you use
  up 3,500 calories more than you eat, you will
  lose about 1 pound in weight.

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Calories

• 3,500 calories 1 lb.
• 7,000 calories 2 lbs.
• Weight loss should not be greater than 2 lbs. per
  week
• Weight loss gt 2 lbs. means that more than 1000
  calories are restricted per dayand this greater
  restriction is likely to slow down ones
  metabolism

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Weight Gain vs. Weight Loss

• Consuming more food/calories than is required in
  a day excess calories are converted to fat for
  storage.
• Energy stored (fat) Energy In Energy used
• Consuming less food/calories than is required
  body fat is converted to energy for the needed
  calories.
• Weight loss eating fewer calories per day
  and/or exercising so that your body needs more
  energy and uses up more calories.

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Gram-Calorie Equivalents

• At the bottom of most nutrition labels you will
  find the gram-calorie equivalents for fats,
  carbohydrates, and protein.
• 1 Fat gram 9 calories
• 1 Carbohydrate gram 4 calories
• 1 Protein gram 4 calories

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Fats, Carbohydrates, Proteins
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Examples of good fats vs. bad fats

• Good Fats
• Foods high in mono-unsaturated fats
• olive oil
• avocado
• nuts (macadamia, peanuts, almonds, pecans,
  pistachios)
• Peanut butter

• Bad Fats
• Foods high in saturated fats include 
• animal products such as butter, cheese, and cream
  
• coconut, palm, and palm kernel oils.
• Sweets ice cream, cookies, cakes, etc.

• Although these are good fats, be careful with
  portion sizes! Fats are dense in calories.
• Typical Serving Sizes of Fats
• Oils (olive, canola, peanut, sesame) 1
  tablespoon
• Flax seeds 2 tablespoons 
• Avocado  1/2 avocado
• Nuts (almond, cashews, walnuts) 2 tablespoons

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Carbohydrates Simple vs. Complex

• Carbohydrates provide most of the energy needed
  in our daily lives, both for normal body
  functions such as heartbeat, breathing and
  digestion and for exercise.
• Simple carbohydrates are digested quickly
  contain refined sugars and few essential vitamins
  and minerals.
• Examples fruit juice, milk, white bread, yogurt,
  honey, candy and sugar
• Complex carbohydrates - take longer to digest and
  are usually packed with fiber, vitamins and
  minerals.
• Examples whole wheat breads, healthy cereals,
  whole wheat pasta, vegetables

Its best to choose most of your carbohydrates
from complex carbs!
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Protein

• Good protein choices
• Chicken Breast
• Turkey
• Tuna
• Salmon
• Eggs
• Milk
• Cottage cheese
• Almonds, peanuts, cashews
• Peanut butter
• Yogurt

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Healthy Eating Tips
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Improving Your Childs Eating Habits

• You may face resistance from your child if you
  try make many immediate changes to their eating
  habits.
• A good option is to slowly start to make changes
  to incorporate healthy eating and exercise.
• Example Add one new healthy meal per week.
• Example One week you may want to start to
  decrease the number of nights that dessert is
  offered. Dessert could be offered once or twice
  per week. Or, start to incorporate healthy
  desserts, such as yogurt with fruit.

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The Basics

• You should eat to fuel your body and to get
  energy. Avoid eating for emotional reasons (i.e.
  happy, bored, stressed).
• If you find yourself eating for emotional
  reasons, try to target what emotion it is, and
  then try to devise a plan for stopping this. For
  example if you know you eat when you are
  stressed, try to work on your time management or
  other stress reduction techniques that will help
  you.
• Eat throughout the day.
• This keeps your metabolism moving (just as long
  as you are not eating too much). If you are used
  to eating one or two really big meals per day,
  try to eat more often, but remember to reduce the
  size of your meals.
• Be a Smart Snacker.
• Choose healthy snacks.
• A snack is not a meal it should be just enough
  to hold you over until your next meal.
• Keep a healthy fridge cupboard.
• Avoid shopping when you are hungry do not buy
  the foods that you know you or your child cannot
  avoid.
• Cut up fruits veggies ASAP so that they are
  available as healthy snacks.

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Daily Choices

• Breakfast is the most important meal of the day,
  dont skip it!
• Be sure to eat all three meals
• Breakfast, Lunch, Dinner
• Healthy Snacks are important to get you through
  to each meal
• Dont skip meals or snacks, this will cause you
  to be hungry, and you will most likely end up
  overeating.
• Skipping meals can also slow your metabolism.
• Avoid having desserts daily

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Making Better Choices

• Advocate for yourself, and start making better
  choices
• Making better choices is not easy, try to get
  your friends/family involved, its a benefit to
  everyone
• Think of your food as fuel for your body
• Avoid making better poor choices
• Example Some people choose to fill up on non-fat
  low-fat sweets and junk food, rather than
  filling up on fruits and veggies.

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More Helpful Tips

• Familiarize yourself with labels
• Knowing this information will be helpful for life
• Choose foods with good fats
• Dont eliminate fats fats are a must in your
  daily food intake, however, be aware of where
  your fats come from
• Choose the good fats - unsaturated fats
• Stay away from the bad fats saturated fats
  trans fats
• Just be careful because these foods are high in
  calories, so watch your portions
• Prepare your breakfast/lunch the night before
• Try not to use lunchtime for trying something new
• If you dont like your new food, you might not
  have another option, and might be hungry for the
  rest of the day
• Bring your own lunch, so that you know exactly
  what you are getting

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Ideas for Fitting in More Fruits Veggies

• Begin the day with fruit or fruit juice
• Read labels to make sure the product is 100
  fruit juice, and steer clear of fruit drinks that
  are mostly sugar and water
• Slice fruit into your cereal, oatmeal, yogurt
• Pack a snack from the produce aisle
• Include a bag of crunchy carrots, grapes, an
  apple, banana, or a package of dried fruit
• Put it in plain view
• Make good choices convenient, make poor choices
  scarce
• Keep healthy options in plain view i.e.. Bowl
  of fruit, pre-cut veggies in refrigerator

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More Fruits Veggies

• Pair produce with something you love
• Broccoli w/ ketchup, fruit w/ yogurt
• Use canned/frozen fruits veggies
• Can save time
• Include at least one /fruit vegetable at lunch
  (or at each meal would be best!)
• Make it easy on yourself
• Microwave frozen veggies
• Buy pre-cut fruits/veggies, or those that dont
  take much preparation
• Add fruit to your desert

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Smart Snacking

• Smart snacking can help keep you going until your
  next meal.
• Be prepared with healthy snacks.
• Watch your portions.
• Snacks should not be the size of your meals, they
  should be smaller amounts of food. Eat just
  enough to satisfy your hunger.
• Here are some examples of healthy snacks (in
  moderation of course)
• whole-grain crackers, cereal bars, raw veggies,
  fruits, cheese slices or cubes, yogurt, milk,
  nuts, peanut butter, hard boiled egg

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Shopping Quick Tips

• Ask your family to get involved
• Ask the shopper in your family not to bring
  home unhealthy foods
• Help the shopper to make better choices talk
  about what things to buy
• Get the whole family involved in creating a
  weekly grocery list
• Avoid food shopping when you are hungry
• Shop the perimeter of the grocery store
• You should be able to find just about everything
  you need in the perimeter of the store, go into
  the aisles only sparingly!

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Ideas for Healthy Dining Out

• When ordering, ask for half to go
• No matter where youre eating, practice eating
  smaller portions
• Go to places where you can order healthy, low-fat
  meals
• Ask for substitutes substitute high fat items
  like French fries for a baked potato or a side
  salad
• Ask for salad dressing on the side, and then use
  sparingly
• Eat a light snack 30 minutes or so before your
  meal if you are waiting for others so that you
  are not starving
• Avoid buffets, and all-you-can-eat specials

63
Other Important Topics

• Water
• Sleep
• Stress Management
• Fun

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Why Drink Water?

• Water is our most important nutrient. Without
  it, our bodies would stop working properly.
• Water makes up more than half of your body
  weight.
• The body has many important jobs that require
  water
• Blood, which contains a lot of water, carries
  oxygen to all the cells of the body.
• Each cell in your body depends on water to
  function normally.
• Drinking water regularly will keep the brain
  functioning properly.
• Water helps to digest your food and get rid of
  waste.
• Drinking plenty of water is essential to maintain
  a good digestion which in turn keep your
  metabolism going.
• Water helps regulate body temperature, especially
  during exercise. During exercise, you lose water
  through your breath and by sweating. As the sweat
  evaporates, your body cools.
• Dehydration, due to not drinking enough water,
  can be a key element in causing headaches,
  migraines, and fatigue.
• Do not wait until you are thirsty to drink water,
  being thirsty is usually a sign that you are
  already somewhat dehydrated.

65
Drink up!

• Your body gets water from drinking water,
  drinking other fluids, and eating food. Yes,
  thats right, water is found in your food as
  well.
• Try drinking some water throughout the entire
  day.
• Try to get into the habit of carrying water with
  you wherever you go.
• Drink extra water when it is warmer outside and
  when you are exercising.
• Drink water before, during, and after exercise.
• Add lemon or just a splash of juice to your water
  to give it a little flavor without the sugars and
  calories.

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Importance of Sleep

• Sleep is essential for a persons health and
  wellbeing
• Sleep deprivation is sometimes associated with
  fatigue, clumsiness, weight gain, decreased
  performance, injuries, chronic diseases, mental
  illnesses, poor quality of life and well-being,
  increased health care costs, and memory and
  cognitive impairments, obesity, depression.

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How can we get more sleep?

• Exercise daily
• Keep a regular sleep/wake schedule
• Develop a regular bed time and go to bed at the
  same time each night
• Avoid caffeine, alcohol, and food close to
  bedtime
• Minimize noise, light and other disruptions where
  you sleep
• Turn the TV off and go to bed earlier!

68
Managing Stress

• We all have stress.
• Sowe must figure out the best way to manage our
  stress.
• Stress is not always bad, some types of stress
  are good.
• Identify where stress comes from in your life.
• Next, figure out how you cope with stress
• Keeping a journal may help you figure out your
  stresses and your coping strategies.
• (See next slide) ?

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How do you cope with your stress?

• Do you use positive coping strategies?
• Exercise
• Meditate
• Breathe
• Find time for yourself
• Talk to someone
• Get plenty of sleep
• Find time for fun
• Listen to music

• Do you use negative coping strategies?
• Procrastinating
• Smoking or drinking
• Overeating / under-eating
• Watching too much TV    
• Sleeping too much
• Filling all your time to avoid facing problems
• Taking it out on others

70
Managing Stress

• If you noticed that you used many negative coping
  strategies, find some new positive strategies
  that you can start using instead.
• Avoid unnecessary stress
• Accept the things you cannot change
• Again, utilize positive coping strategies!
• Be positive!

71
Have Fun!

• Find time for laughter fun!
• Figure out what you enjoy and find time for
  whatever that may be.

72
Mythbusters True or False

• If you stop strength training, muscle turns to
  fat.
• False muscle does not turn into fat or visa
  versa. However, if you stop strength training,
  you will slowly lose muscle, and you may start to
  gain weight if you are eating too much and not
  exercising.
• In order to burn fat and lose weight I must work
  in the fat burning zone by decreasing my pace.
• False as long as you are exercising, you are
  burning calories, which will help you lose weight
  (as long as you keep your nutrition in check).
• I have to exercise until I am out of breath in
  order to condition myself and lose weight.
• False you do not have to be out of breath, you
  just have to get out there and move! A moderate
  walk while able to talk with a friend is
  sufficient.
• Abdominal crunches will help me flatten my
  stomach.
• False Unfortunately, people do not get to
  choose where they will lose weight. If you have
  extra weight coving your stomach, your best bet
  for a flatter stomach is to increase your
  exercise and watch your nutrition.
• Thin people are fit and have low body fat levels.
• False
• You can never get too much exercise.
• False

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Mythbusters

• Any type of wheat bread is a healthy choice.
• False - Check the ingredients. The first
  ingredient should say 100 Stone Ground or
  100 Whole Wheat. Avoid breads when the first
  ingredient is something like unbleached
  These breads are processed and are not as
  healthy.
• If the label says all natural it must be
  healthy.
• False - The phrase all natural can mean just
  about anything, and does not necessarily mean
  that a product is healthy.
• Splenda (and other artificial sweeteners) are
  healthier than sugar.
• False - These sweeteners may have zero calories
  however, they are not healthy and they are not
  safe.

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Quiz Question

• Which one has the most calories?

75
The answer is

• Although the trailmix is a healthy snack, it is
  higher in calories, so watch your servings!

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Reminder

• Continue to educate yourself and your family.
• Think more about the choices you are making.
• If you have further questions, there is no better
  time to ask..ask now!
• Seek out the answers. You are preparing
  yourself, as well as those around you, for a
  future with a healthier lifestyle.