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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. 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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  1. Small Steps to Health and Wealth Jane Wolery MSU Teton County Extension

  2. 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

  3. BAGEL 20 Years Ago Today 140 calories 3-inch diameter 350 calories 6-inch diameter Calorie Difference: 210 calories

  4. SODA Today 20 Years Ago 85 Calories 6.5 ounces 250 Calories 20 ounces Calorie Difference: 165 Calories

  5. 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

  6. Strategy #12: Convert Consumption into LaborPage 54 • What is the true cost ratio • Calories: eating to exercise • Spending: shopping to earning

  7. Calories Expended p. 54

  8. Calories Expended (con’d.)p. 54

  9. Convert Consumption into Labor--Healthp. 56

  10. Wealth • How many hours of work are needed in order to buy something (after-tax dollars)? • Is buying something worth the time worked?

  11. Convert Consumption into Labor--Wealthp. 57

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

  13. Strategy #13: Compare Yourself with Recommended Benchmarks • Health • BMI • Cholesterol • Blood pressure • Check with your health care provider • www.mypyramid.gov

  14. 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

  15. 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

  16. 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

  17. Portion-Size Measurement Aids p. 63(Benchmark Measurements)

  18. 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

  19. 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

  20. 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

  21. 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.

  22. 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

  23. 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?

  24. 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 . . .

  25. 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

  26. 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.”

  27. Strategy #20: Step Down to ChangePage 84 • Explores ways to reduce consumption • Limit not eliminate • Save calories • Save expenses • Save money

  28. Step Down to Change • Don’t cut out something completely • Find an alternative Restaurant Fast Food Prepared Food Mixes From Scratch

  29. 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

  30. 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

  31. 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!

  32. 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

  33. 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?

  34. 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?

  35. 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

  36. 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

  37. 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

  38. 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

  39. 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!

  40. 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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