Transcript No Slide Title
Small Steps to Health and Wealth™ Nutrition in a Changing Economy January 30, 2009 Linda Block, M. S., Accredited Financial Counselor Family & Consumer Health Sciences Agent University of Arizona Cooperative Extension
Materials Developed by: Barbara O’Neill, PhD., CFP Karen Ensle, EdD., RD, FADA Rutgers Cooperative Research & Extension
How is Your Wellness & Quality of Life?
2 2
Program Objectives
• Integrate health/nutrition and personal finance subject matter • Explore common behavior change strategies • Motivate you to improve health and wealth • Research health-wealth linkages 3
Health & Human Services (HHS)
Press Release, March 2004
“
Consumers don’t need to go to extremes-- such as joining a gym or taking part in the latest diet plan-- to make improvements in their health. But they do need to get active and eat healthier.” “America needs to get healthier one small step at a time. Each small step does make a difference, whether it’s taking the stairs instead of an elevator or snacking on fruits and vegetables. The more small steps we can take, the further down the road we will be toward better health for ourselves and our families.”
4 Tommy G. Thompson, HHS Department Secretary
“
Save For Your Future
”
National Campaign Booklet, May 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. Because, 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.”
5
Health and Finance “Issues” Similarities
1. Problems develop gradually 2. Less stigma due to increasing frequency 3. People fear drastic change & large numbers 4. Drastic solutions have major drawbacks
6
More Similarities Health and Finance “Issues”
5. Good health & wealth are related to:
•
Higher productivity, fewer work absences
•
Lower medical expenses to erode wealth
•
Live long enough to collect SS benefits 6. Longevity concerns: healthy people need more money 7. People want quick fixes; targets for fraud 8. Personal Traits = Success
7
SSHW™ Framework: 25 Health & Wealth Behavior Change Strategies
8
• • • • • • • • • • • • •
The 25 Research-Based Strategies:
• Use Easy Frames of Reference
Track Your Current Behavior
Unload Your Childhood Baggage Put Your Mind To It • •
Automate Good Habits and Create Templates Live “The Power of 10”
Commit to Making a Change • Take Calculated Risks and Conquer Fears Defy Someone or Defy the Odds Think Balance-Not Sacrifice • Appreciate Teachable Moments and Wake Up Calls Control Your Destiny
Make Progress Every Day
Get Help and Be Accountable • • • Weigh the Costs and Benefits of Changing
Step Down to Change
Kick It Up a Notch
Meet Yourself Halfway Say “No” to Supersizing
• • Control Your Environment Monitor Your Progress & Reward Success
Convert Consumption Into Labor Compare Yourself With Benchmarks
• • Expect Obstacles & Prepare For Relapses Set a Date & Get Started…Just Do It!
9
Each Strategy Has a Personalized Worksheet
• • • • • Examples: Food and Activity/Income and Expense Logs Visualization and Positive Self Talk Exercises Defiance worksheets: health and wealth Energy balance and money balance worksheets Converting calories and spending into labor 10
•
The Stages of Change
TTM is used to encourage behavior changes in others by recognizing what stage people are in and deciding what processes they could use to progress forward. Precontemplation Stage Contemplation Stage • TTM shows that, in order for people to make a change, they go through five distinct stages: Maintenance Stage Preparation Stage Action Stage 11
Small Steps to Health and Wealth Strategy 1: Track Your Current Behavior (Exercise, Eating, & Spending)
•
Use a pedometer:
• •
To determine current number of steps- then build up gradually “Use your feet more and you can eat more”
•
Track foods eaten & calories consumed:
•
Use a “Calorie Counter” book for unlabeled foods
•
Track monthly income, expenses, & cash flow
•
Is spending or eating related to emotions?
12
Small Remedies Make a Difference
•
Health:
•
Use less butter or salad dressing,
•
drink less soda,
•
cut portion sizes,
•
share an entrée,
•
get two meals from one,
•
make time to exercise
• • • •
Finances: Save $1/day + pocket change, Add $1/day to the minimum payment due on a credit card, Save an extra 1% of pay in a 401(k) plan, Buy an EE bond monthly for $25
Track Your Progress: Success = Motivation
13
1.
Overeating : An “Issue” for Many
Many Americans overeat for their activity level 2.
3.
3,500 calories = 1 pound 100 extra calories a day = about 10 pounds per year 4.
• •
Walking a mile burns about 100 calories Can lose about 10 pounds per year OR Eat 100 cals/day more without weight gain 5.
10,000 steps/day (about 5 miles) recommended
14
Overspending: Another Common “Issue”
•
Increasing household debt balances
•
“Perma-debt”
•
The minimum payment trap
•
Punitive credit card fees
•
> 1 million bankruptcies filed annually
15
Just One Example
•
$1.50 a day (sometimes food) saved from age 18 to 67 = $290,363
•
$5.00 a day saved for 49 years = $ 1 million +
Assumes an 8% average annual return
Source: Getting Rich in America: 8 Simple Rules
16
• • •
Small Steps to Health and Wealth Strategy:
“The Latte Factor” (David Bach)
It’s not just about giving up pricey coffee It’s about “finding” money to save by reducing everyday expenses What are your “lattes”?
• _______________ • • • _______________ _______________ _______________ 17
Track Your Current Behavior Food & Activity Log Time of Day Description of Food & Beverage Consumed Quantity of Food and Beverages Calories Physical Activity & Time Spent Date Income & Expense Log Description & Amount of Income Description and Amount of Expenses 18
• •
Unload Your Childhood Baggage Strategy -2
• • Examples:
Health Baggage
– You can’t control your bad health genes
Health Message
– I can decrease my risk of health problems through diet, exercise and regular checkups.
Financial Baggage
– You have to work real hard for money and, even when you do, you may not be rewarded for your effort.
Financial Message
– Money is a resource for health and wealth and can be used to create my own rewards. 19
Health & Financial Baggage Worksheet Health Baggage ___________________ ___________________ ___________________ Financial Baggage ___________________ ___________________ ___________________ Positive Health ___________________ ___________________ ___________________ Positive Financial ___________________ ___________________ ___________________ 20
Small Steps to Health and Wealth Strategy - 20:
Step Down to Change
• Don’t cut out something completely • Find a better alternative 21
Step Down to Change Worksheet
Step Down: Health Practices Step Down: Wealth Practices
____
Top Step:
___________________ _____
2nd Step
: ______________ ____
Top Step:
___________________ _____
2nd Step
: ______________ ____
3rd Step
: _____________ ____
3rd Step
: _____________ ___
4th Step
:____________ ____
5th Step
: _________ ___
4th Step
:____________ ____
5th Step
: _________ 22
Expect Obstacles and Prepare for Relapse – Strategy 24
Behavior Change Recommendations: 1.
Balance and Compensate 2.
3.
4.
When you fall short one day, make it up the next
Learn a Lesson
Relapses should be viewed as a learning lesson
Get Back on Track
Relapses should be viewed as a temporary setback
Reframe the Relapse
If you are not doing as well as planned, this is better than doing nothing
23
Question Obstacle Identification & Relapse Prevention Worksheet Health Goal Wealth Goal State your goals in a sound bite.
List up to 3 obstacles. List 2 strategies to overcome.
What factors have caused you to relapse in the past?
What can you do to address these?
24
Key Health and Wealth Factors
• • • • • • •
Attitude Automation Awareness/knowledge Control Environment Goals Time
25
Source of SSHW Materials
• Workbooks are available for $15.00 or $20.00 with shipping. • On-line registration hosted by University of AZ & Rutgers University (No Cost) http://tcainstitute.org/sshw • Program materials Rutgers http://njaes.rutgers.edu/healthwealth/ 26
• • • • • • • •
For More Information
www.smallstep.gov
•
http://njaes.rutgers.edu/money2000 www.asec.org
www.Medlineplus.gov
• •
http://njaes.rutgers.edu/healthfinance/ www.investing.rutgers.edu
www.eatright.org
www.healthypeople.gov
www.arizonasaves.org
www.bonebuilders.org
• • • • •
www.nefe.org/latesavers/index.html
www.YourDiseaseRisk.Harvard.edu
www.pueblo.gsa.gov
http://tcainstitute.org/sshw http://cals.arizona.edu/walkacrossaz http://cpanarizona.org
• •
http://cals.arizona.edu/extension http://extension.org/personalfinance/
27
What Will You Do To Get Healthy and Wealthy in 2009?
28
Questions? Comments? Suggestions?
29
Food and Health Small Steps to Health and Wealth™ Game Personal Finance Small Steps Changing Behavior Odds and Ends
100 100
200 300 400 500 200 300 400 500
30