Small Steps to Health and Wealth™

Nutrition in a Changing Economy January 30, 2009

Linda Block, M. S., Accredited Financial CounselorFamily & Consumer Health Sciences Agent

University of Arizona Cooperative Extension

Materials Developed by:Barbara O’Neill, PhD., CFP

Karen Ensle, EdD., RD, FADARutgers Cooperative Research & Extension

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How is How is Your Your

Wellness Wellness & Quality & Quality of Life?of Life?

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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

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Health & Human Services (HHS) Health & Human Services (HHS) Press Release, March 2004Press 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.”

Tommy G. Thompson, HHS Department Secretary

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“Save For Your Future” NationalNational Campaign Booklet, May 2003Campaign 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.”

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Health and Finance “Issues” Health and Finance “Issues” SimilaritiesSimilarities

1. Problems develop gradually

2. Less stigma due to increasing frequency

3. People fear drastic change & large numbers

4. Drastic solutions have major

drawbacks

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More More SimilaritiesSimilarities Health and Finance “Issues”Health and Finance “Issues”

5. Good health & wealth are related to:5. Good health & wealth are related to:

• Higher productivity, fewer work absencesHigher productivity, fewer work absences

• Lower medical expenses to erode wealthLower medical expenses to erode wealth

• Live long enough to collect SS benefitsLive long enough to collect SS benefits

6. Longevity concerns: healthy people need more 6. Longevity concerns: healthy people need more money money

7. People want quick fixes; targets for fraud7. People want quick fixes; targets for fraud

8. Personal Traits = Success8. Personal Traits = Success

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SSHW™ Framework: 25 Health & Wealth SSHW™ Framework: 25 Health & Wealth Behavior Change StrategiesBehavior Change Strategies

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The 25 Research-Based Strategies:

• Track Your Current Behavior• Unload Your Childhood Baggage• Put Your Mind To It• Commit to Making a Change• Defy Someone or Defy the Odds• Think Balance-Not Sacrifice• Control Your Destiny• Make Progress Every Day• Get Help and Be Accountable• Meet Yourself Halfway• Say “No” to Supersizing• Convert Consumption Into Labor• Compare Yourself With Benchmarks

• Use Easy Frames of Reference• Automate Good Habits and Create

Templates• Live “The Power of 10”• Take Calculated Risks and Conquer Fears• Appreciate Teachable Moments and Wake-

Up Calls• Weigh the Costs and Benefits of Changing• Step Down to Change• Kick It Up a Notch• Control Your Environment• Monitor Your Progress & Reward Success• Expect Obstacles & Prepare For Relapses• Set a Date & Get Started…Just Do It!

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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

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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.

• TTM shows that, in order for people to make a change, they go through five distinct stages:

Contemplation Stage

MaintenanceStage

PrecontemplationStage

Preparation Stage

ActionStage

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Small Steps to Health and Wealth Strategy 1:Small Steps to Health and Wealth Strategy 1:

Track Your Current BehaviorTrack Your Current Behavior (Exercise, Eating, & Spending)(Exercise, Eating, & Spending)

• Use a pedometer:Use a pedometer:• To determine current number of steps- then build up graduallyTo determine current number of steps- then build up gradually

• ““Use your feet more and you can eat more”Use your feet more and you can eat more”

• Track foods eaten & calories consumed:Track foods eaten & calories consumed:• Use a “Calorie Counter” book for unlabeled foodsUse a “Calorie Counter” book for unlabeled foods

• Track monthly income, expenses, & cash flowTrack monthly income, expenses, & cash flow

• Is spending or eating related to emotions?

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Small Remedies Make a Difference Small Remedies Make a Difference

• Health:Health:

• Use less butter or Use less butter or salad dressing, salad dressing,

• drink less soda, drink less soda,

• cut portion sizes, cut portion sizes,

• share an entrée, share an entrée,

• get two meals from get two meals from one, one,

• make time to exercisemake time to exercise

Track Your Progress: Success = MotivationTrack Your Progress: Success = Motivation

Finances:Finances:• Save $1/day + pocket change, Save $1/day + pocket change, • Add $1/day to the minimum Add $1/day to the minimum payment due on a credit card, payment due on a credit card, • Save an extra 1% of pay in a 401(k) Save an extra 1% of pay in a 401(k)

plan, plan, • Buy an EE bond monthly for $25Buy an EE bond monthly for $25

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OvereatingOvereating: An “Issue” for Many: An “Issue” for Many

1.1. Many Americans overeat for their activity levelMany Americans overeat for their activity level

2.2. 3,500 calories = 1 pound3,500 calories = 1 pound

3.3. 100 extra calories a day = about 10 pounds per year100 extra calories a day = about 10 pounds per year

4.4. Walking a mile burns about 100 caloriesWalking a mile burns about 100 calories

• Can lose about 10 pounds per year ORCan lose about 10 pounds per year OR

• Eat 100 cals/day more without weight gainEat 100 cals/day more without weight gain

5.5. 10,000 steps/day (about 5 miles) recommended10,000 steps/day (about 5 miles) recommended

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Overspending:Overspending: Another Common “Issue”Another Common “Issue”

• Increasing household debt balancesIncreasing household debt balances

• ““Perma-debt”Perma-debt”

• The minimum payment trapThe minimum payment trap

• Punitive credit card feesPunitive credit card fees

• > 1 million bankruptcies filed annually> 1 million bankruptcies filed annually

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Just Just One One ExampleExample

• $1.50 a day (sometimes food) saved $1.50 a day (sometimes food) saved

from age 18 to 67 = $290,363from age 18 to 67 = $290,363

• $5.00 a day saved for 49 years = $ 1 million +$5.00 a day saved for 49 years = $ 1 million +

Source: Getting Rich in America: 8 Simple Rules

Assumes an 8% average annual return

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Small Steps to Health and Wealth Strategy:Small Steps to Health and Wealth Strategy:

“The Latte Factor” (David Bach)“The Latte Factor” (David Bach)• It’s not just about giving up pricey coffeeIt’s not just about giving up pricey coffee• It’s about “finding” money to save by reducing It’s about “finding” money to save by reducing

everyday expenseseveryday expenses• What are your “lattes”?What are your “lattes”?

• _______________

• _______________

• _______________

• _______________

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Track Your Current Behavior Food & Activity Log

Income & Expense Log

Time of Day

Description of Food & Beverage Consumed

Quantity of Food and Beverages

Calories Physical Activity & Time Spent

Date Description & Amount of Income Description and Amount of Expenses

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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.

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Health & Financial Baggage Worksheet

Health Baggage

_________________________________________________________

Positive Health

_________________________________________________________

Financial Baggage

_________________________________________________________

Positive Financial

_________________________________________________________

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Small Steps to Health and Wealth Strategy - 20:Small Steps to Health and Wealth Strategy - 20:

Step Down to Change

• Don’t cut out something completely

• Find a better alternative

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Step Down to Change Worksheet

Step Down: Health Practices

____ Top Step:___________________

_____ 2nd Step: ______________

____3rd Step: _____________

___4th Step:____________

____5th Step: _________

Step Down: Wealth Practices

____ Top Step:___________________

_____ 2nd Step: ______________

____3rd Step: _____________

___4th Step:____________

____5th Step: _________

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Expect Obstacles and Prepare for Relapse – Strategy 24

Behavior Change Recommendations:1. Balance and Compensate

When you fall short one day, make it up the next2. Learn a Lesson

Relapses should be viewed as a learning lesson3. Get Back on Track

Relapses should be viewed as a temporary setback4. Reframe the Relapse

If you are not doing as well as planned, this is better than doing nothing

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Obstacle Identification & Relapse Prevention Worksheet

Question 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?

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Key Health and Wealth Key Health and Wealth FactorsFactors

• AttitudeAttitude• AutomationAutomation• Awareness/knowledgeAwareness/knowledge• ControlControl• EnvironmentEnvironment• GoalsGoals• TimeTime

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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/

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For More InformationFor More Information• www.smallstep.gov

• www.asec.org • www.Medlineplus.gov

• www.eatright.org • www.healthypeople.gov

• www.arizonasaves.org

• www.bonebuilders.org

• http://cpanarizona.org

• http://njaes.rutgers.edu/money2000 • http://njaes.rutgers.edu/healthfinance/ • www.investing.rutgers.edu • www.nefe.org/latesavers/index.html• www.YourDiseaseRisk.Harvard.edu • www.pueblo.gsa.gov• http://tcainstitute.org/sshw • http://cals.arizona.edu/walkacrossaz • http://cals.arizona.edu/extension• http://extension.org/personalfinance/

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What Will You Do To Get Healthy and Wealthy in 2009?

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Questions? Comments? Suggestions?

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Changing Behavior Odds and EndsFood and Health Personal Finance Small StepsSmall Steps to Health and Wealth™ Game