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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

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Small Steps to Health and Wealth

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Small Steps to Health and Wealth

Jane Wolery

MSU Teton County Extension


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

20 Years Ago

Today

140 calories

3-inch diameter

350 calories

6-inch diameter

Calorie Difference: 210 calories


SODA

Today

20 Years Ago

85 Calories

6.5 ounces

250 Calories

20 ounces

Calorie Difference: 165 Calories


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 LaborPage 54

  • What is the true cost ratio

  • Calories: eating to exercise

  • Spending: shopping to earning


Calories Expended p. 54


Calories Expended (con’d.)p. 54


Convert Consumption into Labor--Healthp. 56


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--Wealthp. 57


Convert Consumption into Labor—Wealth (con’d)p. 57


Strategy #13: Compare Yourself with Recommended Benchmarks

  • Health

    • BMI

    • Cholesterol

    • Blood pressure

    • Check with your health care provider

    • www.mypyramid.gov


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

  • 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

  • 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)


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

  • 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 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

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

  • 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

  • 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 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 ChangingPage 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 ChangingPage 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 ChangePage 84

  • Explores ways to reduce consumption

    • Limit not eliminate

    • Save calories

    • Save expenses

    • Save money


Step Down to Change

  • Don’t cut out something completely

  • Find an alternative

Restaurant

Fast Food

Prepared Food

Mixes

From Scratch


Strategy #20: Step Down to ChangePage 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 NotchPage 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 NotchPage 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 EnvironmentPage 92

  • Remove cues for unwise practices

    • Gambling/sugar

  • Add prompts for wise practices

    • Fruit bowl sitting out

    • Credit card tracker


Strategy #22: Control Your EnvironmentPage 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 EnvironmentPage 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 EnvironmentPage 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 RelapsesPage 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 RelapsesPage 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 StartedPage 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 StartedPage 105

  • Many tools all back in one tool box

  • Build the life you want

  • Just do it!


Credits:

  • 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


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