Small steps to health and wealth
Download
1 / 40

Small Steps to Health and Wealth - PowerPoint PPT Presentation


  • 348 Views
  • Updated On :

Small Steps to Health and Wealth. Jane Wolery MSU Teton County Extension. Strategy #11: Say No to Super-Sizing Page 51. People often eat all the food they are given Mindless Eating Steer clear of “meal deals” Avoid “By 10 for $2” deals

loader
I am the owner, or an agent authorized to act on behalf of the owner, of the copyrighted work described.
capcha
Download Presentation

PowerPoint Slideshow about 'Small Steps to Health and Wealth' - elina


An Image/Link below is provided (as is) to download presentation

Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author.While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server.


- - - - - - - - - - - - - - - - - - - - - - - - - - E N D - - - - - - - - - - - - - - - - - - - - - - - - - -
Presentation Transcript
Small steps to health and wealth l.jpg

Small Steps to Health and Wealth

Jane Wolery

MSU Teton County Extension


Strategy 11 say no to super sizing page 51 l.jpg
Strategy #11: Say No to Super-SizingPage 51

  • People often eat all the food they are given

    • Mindless Eating

  • Steer clear of “meal deals”

  • Avoid “By 10 for $2” deals

    • In fact, shelf tags at grocery boost sales, regardless of price.

  • Portion Distortion


Bagel l.jpg
BAGEL

20 Years Ago

Today

140 calories

3-inch diameter

350 calories

6-inch diameter

Calorie Difference: 210 calories


Slide4 l.jpg

SODA

Today

20 Years Ago

85 Calories

6.5 ounces

250 Calories

20 ounces

Calorie Difference: 165 Calories


Strategy 11 say no to super sizing page 515 l.jpg
Strategy #11: Say No to Super-SizingPage 51

  • Credit Smarts Slide

    • Matt & Julie make minimum payment on their $9,000 credit card debt . . .

    • How long to pay off?

    • What if they “super-sized” their payment, instead of debt? – double it

    • Pay more than minimum to avoid perma-debt


Strategy 12 convert consumption into labor page 54 l.jpg
Strategy #12: Convert Consumption into LaborPage 54

  • What is the true cost ratio

  • Calories: eating to exercise

  • Spending: shopping to earning





Wealth l.jpg
Wealth

  • How many hours of work are needed in order to buy something (after-tax dollars)?

    • Is buying something worth the time worked?



Convert consumption into labor wealth con d p 57 l.jpg
Convert Consumption into Labor—Wealth (con’d)p. 57


Strategy 13 compare yourself with recommended benchmarks l.jpg
Strategy #13: Compare Yourself with Recommended Benchmarks

  • Health

    • BMI

    • Cholesterol

    • Blood pressure

    • Check with your health care provider

    • www.mypyramid.gov


Table 4 health benchmarks p 58 l.jpg
Table 4: HealthBenchmarksp. 58

  • Blood Pressure: 120/80

  • Blood Sugar: 70 mg/dl

  • Cholesterol: Less than 200

  • HDL (Happy -- Good) Cholesterol: 40 or higher

  • LDL (Lousy -- Bad) Cholesterol: Less than 130

  • Fruits and Veggies: 4 ½ cups/day

  • Physical Activity: 30 minutes per day


Compare yourself with wealth benchmarks p 60 l.jpg
Compare Yourself With Wealth Benchmarks p. 60

  • Consumer debt-to-income ratio less than 20%

  • Age times gross income divided by 10

    • Net worth comparison

  • Suggested asset allocations by age


Strategy 14 use easy frames of reference page 63 l.jpg
Strategy #14: Use Easy Frames of Reference Page 63

  • The “stickiness” factor from The Tipping Point

  • Tetanus booklet without the map

  • Portion size frames of reference on page 63

  • Financial frames of reference on page 65


Portion size measurement aids p 63 benchmark measurements l.jpg
Portion-Size Measurement Aids p. 63(Benchmark Measurements)


Strategy 15 automate good habits create templates page 20 l.jpg
Strategy #15: Automate Good Habits & Create TemplatesPage 20

  • Reduces the number of decisions you need to make

    • Example: Friend’s menu plan

  • Get medical appointments same month each year – maybe your birthday as the automatic

  • Direct Deposit


Strategy 16 the power of 10 page 70 l.jpg
Strategy #16: The Power of 10 Page 70

  • Lose 10% of your body weight

  • Walk 10,000 steps/day

  • Eat 100 calories less per day

  • Exercise in 10 minute intervals


Strategy 16 the power of 10 page 7020 l.jpg
Strategy #16: The Power of 10 Page 70

  • Save $10/week

  • Add $10/week to credit card payments

  • Invest in stocks (average 10% return)

  • Homework: Page 24/25


Save for your future campaign booklet 2003 l.jpg
Save for your future . . .Campaign booklet 2003

You may not need a lot of money to accumulate meaningful savings. Thanks to compound interest, small regular savings can add up over time. With compound interest, it’s not just your money that earns interest – your interest earns interest as well – creating a snowball effect. The longer you save, the more compound interest works for you.


Strategy 17 take calculated risks and conquer your fears page 75 l.jpg
Strategy #17: Take Calculated Risks and Conquer Your Fears Page 75

  • Leaning on ledges – quote on page 75

  • Fear of change

  • Fear of failure

  • Fear of being successful

  • Fear of relapse

    • Weight example

  • Fear of acknowledging current situation

  • Most people are willing to take more risk to avoid a sure loss than to lock in a sure gain


Strategy 18 appreciate teachable moments and wake up calls page 78 l.jpg
Strategy #18: Appreciate Teachable Moments and Wake-Up Calls Page 78

  • Doesn’t winning the lottery count as a teachable moment?

  • We pay more attention to wake-up calls in a hotel than in our own life.

  • Anyone have a wake-up call they are willing to share?


Strategy 18 appreciate teachable moments and wake up calls page 7824 l.jpg
Strategy #18: Appreciate Teachable Moments and Wake-Up Calls Page 78

  • Teachable events:

    • A certain weight on the scale

    • A certain amount of debt

    • An addition of a person in your life

    • A subtraction of a person in your life

    • Disease or other ramifications of lifestyle

    • Loss or gain of job

  • Teachable moments are not bad to learn lessons from . . .


Strategy 19 weigh the costs and benefits of changing page 81 l.jpg
Strategy #19: Weigh the Costs and Benefits of Changing Calls Page 81

  • Decisional balance: weighing the pros and cons of behavior change

  • Behavior change model review:

    • Pre-contemplation

    • Contemplation

    • Preparation

    • Action

    • Maintenance


Strategy 19 weigh the costs and benefits of changing page 8126 l.jpg
Strategy #19: Weigh the Costs and Benefits of Changing Calls Page 81

  • Review worksheet on page 83

  • What are your benefits and costs?

    • Security

    • Reduced stress

    • Reduces “stuff”

    • Simplified life/quit living in excess

    • “I can live with less.”


Strategy 20 step down to change page 84 l.jpg
Strategy #20: Step Down to Change Calls Page 84

  • Explores ways to reduce consumption

    • Limit not eliminate

    • Save calories

    • Save expenses

    • Save money


Step down to change l.jpg
Step Down to Change Calls

  • Don’t cut out something completely

  • Find an alternative

Restaurant

Fast Food

Prepared Food

Mixes

From Scratch


Strategy 20 step down to change page 8429 l.jpg
Strategy #20: Step Down to Change Calls Page 84

  • The odds of success are greater when a person makes small gradual changes than by making one large change all at once.

  • Review websites on page 85


Strategy 21 kick it up a notch page 88 l.jpg
Strategy #21: Kick It Up a Notch Calls Page 88

  • Take action to increase behaviors

  • Easier to add than subtract

  • Add 5 cups more water each day

  • Add exercise

  • Add 3 more fruits and vegetables

  • Add extra payments and power pay

    • www.powerpay.org


Strategy 21 kick it up a notch page 8831 l.jpg
Strategy #21: Kick It Up a Notch Calls Page 88

  • Ramp up physical activity

  • Work up to 10,000 steps

  • Transfer balances to lower rate

  • Review bills more thoroughly and look for ways to save: phone bill, credit card, health, etc.

  • Increase savings at regular intervals

  • Add 1/12 of a mortgage payment monthly

  • Do more of anything positive!


Strategy 22 control your environment page 92 l.jpg
Strategy #22: Control Your Environment Calls Page 92

  • Remove cues for unwise practices

    • Gambling/sugar

  • Add prompts for wise practices

    • Fruit bowl sitting out

    • Credit card tracker


Strategy 22 control your environment page 9233 l.jpg
Strategy #22: Control Your Environment Calls Page 92

  • 5 Techniques

    • Avoid temptation

      • Stay away from people or things that tempt you

      • Keep high calorie snacks out of the house

      • Limit shopping trips

      • Avoid leaving town – less gas, fewer purchases

      • Avoid friends who over consume

    • Reminders and warning signs

      • Set timer for exercise/walking break

      • Upper weight limit

      • Others?


Strategy 22 control your environment page 9234 l.jpg
Strategy #22: Control Your Environment Calls Page 92

  • 5 Techniques

    • Re-arrange things

      • Review your schedule and your lifestyle

      • Where, when, how

      • Do you have a convenient book-keeping station?

      • Is your exercise equipment in convenient location?

    • Break the chain

      • Eating potato chips requires how many steps?

      • Overspending requires what steps?


Strategy 22 control your environment page 9235 l.jpg
Strategy #22: Control Your Environment Calls Page 92

  • 5 Techniques

    • Restrictors or self-imposed rules

      • Eating no more than 2000 calories per day

      • Watching no more than one hour of TV a day

      • Sitting at a computer no more than 2 hours before taking a 10 minute walk

      • Setting a budget – gift, dining, entertainment, etc.

      • Getting a debit card for on-line spending

      • Watch out for associated pleasures


Strategy 24 expect obstacles and prepare for relapses page 102 l.jpg
Strategy #24: Expect Obstacles and Prepare for Relapses Calls Page 102

  • Relapse because of distress

    • What if the other habits made you feel better?

  • Social pressure

    • Friends with non-conducive habits

  • Have a “plan B”

  • People relapse because of disruption to routine


Strategy 24 expect obstacles and prepare for relapses page 10237 l.jpg
Strategy #24: Expect Obstacles and Prepare for Relapses Calls Page 102

  • Get back on track

    • Next change experience is easier

    • You know what to do and how to do it

    • Fix the flat and get back on the road

  • Reframe the relapse

    • What did you learn from that little detour?

    • Excerpt from Intuitive Eating


Strategy 25 set a date and get started page 105 l.jpg
Strategy #25: Set a Date and Get Started Calls Page 105

  • Just do it!

  • Change never begins with action, it begins with commitment

  • Go public with your commitment to change

  • Complete the behavior change contract


Strategy 25 set a date and get started page 10539 l.jpg
Strategy #25: Set a Date and Get Started Calls Page 105

  • Many tools all back in one tool box

  • Build the life you want

  • Just do it!


Credits l.jpg
Credits: Calls

  • Marsha Goetting, Ph.D. CFP, CFCS,

    • Family Economics Specialist

  • Lynn Paul, Ed.D., RD

    • Food/Nutrition Specialist

  • Barbara O’Neil, Ph.D., CFP

  • Karen Ensle, Ed.D, RD, FADA

  • Keri D. Hayes, Assistant MSU Dept. Ag Econ


ad