Presented by Michelle Martin, CIHC Debunking Diet Myths
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Presented by
Michelle Martin, CIHC
Debunking Diet Myths
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Presentation Notes
Hello. My name is Michelle Martin and I am a Certified International Health Coach. I work at Cascade Centers as both an Account Manager, but also as a wellness expert supporting Cascade’s holistic health and wellness initiatives.
• Why genetics are not your obesity destiny• Examine some weight loss “myths” ingrained and
perpetuated by our culture…and why they still exist
• Discuss why dieting is ineffective for long-term weight loss
• Reframe from diet and weight loss to holistic health
What does “healthy” look like to you?
Objectives
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Ask audience to describe what healthy looks like to them
• Genetics play a part in your weight, but so does environment, lifestyle, and personal choices
• Consider bio-individuality• Our food sources have been
compromised• The food industry profits from
promotion of processed and fast food
Multiple Factors Regarding Obesity
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In 2017 the National Center for Health and Statistics reported nearly 40% of adults and 19% of youth in the U.S. (2/3 of country) are obese. “What is striking about this information is that there has been a 30% increase in adult obesity and 33% increase in youth obesity from 1999-2000 data to 2015-2016 data, despite government-focused efforts to address the issue” Michael W. Long, Millken Institute of School Public Health at George Washington University. Bio-individual – not one fix-all or formula for weight loss. Some bodies can assimilate some foods, others cannot. What makes one person fat, may help another lose weight.
Studies on obesity-related gene-environment interactions is still in its infancy. The evidence so far suggests that genetic predisposition is not destiny. Many people who carry so-called “obesity genes” do not become overweight. Rather, it seems that eating a healthy diet and getting enough exercise may counteract some of the gene-related obesity risk.
Harvard School of Public Health
Genetic Environment Interactions: Why Heredity is Not Destiny
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“Genetic environment interactions” - the complex interplay between our genetic makeup and our life experiences. The gene pool frequency of different genes across a population has remained fairly stable over many generations, but obesity has skyrocketed in the last 10 years. Stress, less physical activity, more technology, food sources (bad agriculture and processed food) So if our genes have stayed largely the same, what has changed over the past 40 years of rising obesity rates? Our environment: the physical, social, political, and economic surroundings that influence how much we eat and how active we are. Environmental changes that make it easier for people to overeat, and harder for people to get enough physical activity have played a key role in triggering the recent surge of overweight and obesity. Qi L, Cho YA. Gene-environment interaction and obesity. Nutr Rev. 2008; 66:684-94. References; Harvard School of Public Health https://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/genes-and-obesity/
A. 25%B. 35%C. 45%D. 65%
QUESTION
What percentage of Americans in 2018 made a
New Year’s resolution to lose weight?
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Answer: C Perhaps this isn’t surprising because the United States has the highest obesity rate in the world. In 2016, ten U.S. states reported that approximately 70 percent of their population was either overweight or obese, pointing to a significant public health crisis. Obesity increases your risk of chronic disease: Type 2 diabetes, heart disease, depression, respiratory issues, cancer and infertility.
High-profile Dieting
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Oprah didn’t create yoyo dieting, but she became the poster child for it. Now she promotes processed and packaged foods. On a positive note, she also promotes mindfulness, self-love and gratitude The 80’s gave birth to multiple fast food chains and highly processed agriculture. GMO, high-fructose corn-syrup, hydrogenated fat also became a staple in our food supply. The 90’s we reduced our physicality due to interest in tech and social media…2000s stress levels rise due to FoMO and a “better” life. Reduced sense of fulfillment and purpose. Higher depression, anxiety and obesity. Weight loss industry is now an over $66 billion business (diet pills, meal plans, tech apps and tools).
• The vast majority of people (about 95%) who do manage to lose weight will regain it, maybe with a little extra
• The diet/weight loss industry profits $66 billion a year
Diets Don’t Work
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There is evidence that dieting slows our metabolism and we will gain back Long-term studies show dieters are more likely than non-dieters to become obese over the next one to 15 years
Healthy Food Plate Transformation
1943-1956 Harvard Eating Plate 2015-2018
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It’s no wonder we are confused. Our food information keeps changing.
Myth: You can lose weight long-term if you eat less and exercise more – 3500 calories = 1 pound
• Hypothalamus• Leptin and Ghrelin• Ancestors and genetics• Environment• Food industry• Diet industry ($66 billion)• Remove food shame
Fact, Fiction and Food Theories
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Leptin – Hormone: regulates body weight. Leptin resistance is when the body does not respond to hormone signals Ghrelin-Hormone in stomach: hunger hormone Hypo-thyroid-Hormone: regulates body’s metabolism (10% of women have issue, and may be unaware)
Fact: You can control your mindset and set realistic lifestyle goals
• Focus on clean and real food• Seek balance in food groups• Watch your portion size• Start a food/mood journal• Eat mindfully – slow and savor• Movement is essential• Water, water, water
Fact, Fiction and Food Theories
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We need to eat more real food. Our food sources are highly processed and full of sugar, dyes, fillers. This type of “food” has little of no nutritional value.
As if it wasn’t confusing enough, there are competing food theories
• Veganism• Raw-food• Paleolithic• Ketogenic• Gluten free• Plant-based
Fact, Fiction – The New Diet Plan?
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Each theory incorporating some aspect of removing a group or types of food from your diet…beware! Attempt to focus on balance, real and clean food. If interested, try food theory for two weeks to see if you feel a difference. Look for other signs beyond your waist line. Vegan – going vegan has peaked in the past five years. However there are many unhealthy vegans, as many vegans eat a lot of processed foods with high soy volume. Our soy supply is mostly GMO, lacking nutrients, and highly compromised Raw-food – studies have shown a raw food diet can shorten your life by seven years, but has health properties for those with severe chronic illness. Keto – developed for disease control, not weight loss (ketosis state is created and the body burns stored fat). But who wants to eat sticks of butter?! Keto can reset insulin sensitivity, but has heart health drawbacks Paleo – think “caveman” diet. No processed, no sugar, no dairy, low carb Plant-based - review Blue Zones/Mediterranean diet
Reality: We are all eating larger portions – average 2,750 calories/day in 2000 as opposed to 2,200 calories in 1970
• A review of 13 studies showed that overweight people ate less than their “thin” counterparts in 12 of those studies
• Dieting changes our metabolism• Quality of calories
Myth: Obesity is a Result of Overeating
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Quality of calories; fast food and high-fructose corn syrup beverages
• Protein – protein does fill us up, but a high animal protein diet can result in heart disease and an increased risk of cancer
• Beverages – Our bodies struggle to process our current choice of liquid calories
• Skipping breakfast – skipping meals has shown to slow metabolism
Myth: WHAT and HOW you eat doesn’t matter if you count calories
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Venti Caramel Frappuccino 84 grams of sugar = 336 calories from sugar
Which of the following is considered “bad” fat?• Ghee• Eggs • Coconut Oil• Canola Oil • Wild Salmon• Flax Oil
QUESTION
CANOLA OIL
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Healthy fat also slows digestion so the body can absorb nutrients. You can find healthy fat in both animal and plant proteins like meat, nuts, seeds and avocados. Avoid trans-fat; manufactured sources harmful when liquid oils turn to solid fats = hydrogenated fat. Increases LDL (bad choles) and decreases HDL (good choles) Other oils to avoid? Soy, corn, soybean, palm and cottonseed (high GMO pesticides) What is ghee? One step beyond clarifying butter through heat and straining process. Removes milk solids But what fats are best to cook with? Best for high heat: Ghee, Palm Oil, Coconut Oil, Macadamia Nut Oil, Beef Tallow, Duck Fat, Lard/Bacon Fat, Avocado Oil Best for medium-low heat: Coconut Oil, Olive Oil, Walnut Oil, Butter Best for post-meal and salad dressing: Pumpkin Seed Oil, Flaxseed Oil, Hemp Seed Oil Coconut oil should be refined/expeller pressed Avocado oil should be unrefined/cold pressed Olive oil should be extra virgin/cold pressed
We need good fat to keep our bodies working properly. Our brain tissue is made up of 60% fat cells. Feed your brain good fat.
• Balance your animal products consumption
• Focus on products which have high Omega-3 fatty acids
• Forgo fast food• Avoid hydrogenated fat
Myth: Fat Intake Causes Obesity
• High-fructose corn syrup is everywhere, constituting about 1/6 of all our calories!
• Since introduction 40 years ago obesity in the U.S. has skyrocketed
• Princeton research confirms
Myth: All Sugars Are Made Alike
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A diet high in sugar has negative effects on the body, and results in weight gain and higher risks for some diseases like diabetes and cancer However, high-fructose corn syrup wreaks havoc on our bodies, as it is unable to assimilate or process like real food. Glucose stimulates insulin production, leptin production, suppresses ghrelin, Processed foods have lots of high-fructose Princeton researchers find that high-fructose corn syrup prompts considerably more weight gain Retrieved from: https://www.princeton.edu/main/news/archive/S26/91/22K07
The concept of Body Mass Index is flawed
• In June of 1998 millions of Americans went to bed with average figures and woke up overweight
• Since 1991, the average weight of the population has increased by about 7 pounds
Myth: BMI
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People may have an acceptable BMI, but their triglycerides and cholesterol are in a high-risk category. I also see unacceptable BMIs with triglycerides and cholesterol in an acceptable range Acceptable BMI does not mean healthy. Skinny does not mean healthy either
Obesity is stigmatized in our culture, leading to stress and shame
• Cortisol • C-reactive Protein• Overeating
Stress, Shame, Stigma
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Stress, hormones, thyroid, cortisol may be factors in why you’re not losing the weight you want. Many of these factors are affected by the food we eat. Cortisol Stress hormones are released when people feel the stress of shame Obese adults show four times more cortisol (differences seen in children as young as eight) C-reactive Protein Marker of inflammation predicting diabetes and cardiovascular disease Overeating Evidence that food is more rewarding under stress, possibly due to increased ghrelin production
“Also problematic is that those who determine public policy and federal grant funding are almost always simultaneously on the payrolls of weight loss and/or pharmaceutical companies, thus presenting a conflict of interest. Government panels favor economic interests over health interests whenever they identify obesity as a major public health threat.”
Linda Bacon, PhD Health at Any Size
Secrets of the Food Industry
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Agriculture, food and related industries contribute $992 billion to U.S. gross domestic product The fast food industry in the U.S. is worth approximately $199 billion, and by 2020 forecasted to exceed $223 billion
Shifting Our Culture to Lifestyle Health
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Blue Zone Lifestyle
Give up your diet mentality!
• Think balance• Eat fruits and lots of
vegetables!• Eat real and clean food• Eat mindfully• Move• Trust your body
• Confront emotional eating
• Sleep• Self-care• Positive self-talk
Focus on Holistic Health
“When we develop reverence for food and the miracle of transformation inherent in it, just the simple act of eating creates a ritual of celebration.”
Deepak Chopra, M.D.
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Stop vilifying food. Food is not the enemy. See food as a way to nourish your body…not soothe or punish. Get to know your food sources, and eat clean and real food as much as possible.
Questions?
Thank You for Attending!
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through your Employee Assistance Program please contact us at:
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