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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

Small Steps to Health and Wealth

Jane Wolery

MSU Teton County Extension

strategy 11 say no to super sizing page 51
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
BAGEL

20 Years Ago

Today

140 calories

3-inch diameter

350 calories

6-inch diameter

Calorie Difference: 210 calories

slide4

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
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
Strategy #12: Convert Consumption into LaborPage 54
  • What is the true cost ratio
  • Calories: eating to exercise
  • Spending: shopping to earning
wealth
Wealth
  • How many hours of work are needed in order to buy something (after-tax dollars)?
    • Is buying something worth the time worked?
strategy 13 compare yourself with recommended benchmarks
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
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
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
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
strategy 15 automate good habits create templates page 20
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
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
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
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
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
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
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
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 changing page 8126
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 change page 84
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
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 change page 8429
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 notch page 88
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 notch page 8831
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 environment page 92
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 environment page 9233
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 environment page 9234
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 environment page 9235
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 relapses page 102
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 relapses page 10237
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 started page 105
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 started page 10539
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
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