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?
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Program Objectives
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Integrate health/nutrition and personal finance
subject matter
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Explore common behavior change strategies
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Motivate you to improve health and wealth
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Research health-wealth linkages
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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.”
Tommy G. Thompson, HHS Department Secretary
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“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.”
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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
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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
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SSHW™ Framework: 25 Health & Wealth
Behavior Change Strategies
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The 25 Research-Based
Strategies:
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Track Your Current Behavior
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Unload Your Childhood Baggage
Put Your Mind To It
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Commit to Making a Change
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Defy Someone or Defy the Odds
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Think Balance-Not Sacrifice
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Control Your Destiny
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Make Progress Every Day
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Get Help and Be Accountable
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Meet Yourself Halfway
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Say “No” to Supersizing
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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 WakeUp 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
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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:
Precontemplation
Stage
Contemplation
Stage
Maintenance
Stage
Preparation Stage
Action
Stage
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Small Steps to Health and Wealth Strategy 1:
Track Your Current Behavior
(Exercise, Eating, & Spending)
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Use a pedometer:
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To determine current number of steps- then build up gradually
• “Use your feet more and you can eat more”
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Track foods eaten & calories consumed:
• Use a “Calorie Counter” book for unlabeled foods
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Track monthly income, expenses, & cash flow
• Is spending or eating related to emotions?
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Small Remedies Make a Difference
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Health:
• Use less butter or
salad dressing,
• drink less soda,
• cut portion sizes,
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
• share an entrée,
• get two meals from
one,
• make time to exercise
Track Your Progress: Success = Motivation
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Overeating: An “Issue” for Many
1.
Many Americans overeat for their activity level
2.
3,500 calories = 1 pound
3.
100 extra calories a day = about 10 pounds per year
4.
Walking a mile burns about 100 calories
5.
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Can lose about 10 pounds per year OR
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Eat 100 cals/day more without weight gain
10,000 steps/day (about 5 miles) recommended
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Overspending:
Another Common “Issue”
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Increasing household debt balances
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“Perma-debt”
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The minimum payment trap
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Punitive credit card fees
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> 1 million bankruptcies filed annually
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Just One Example
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$1.50 a day (sometimes food) saved
from age 18 to 67 = $290,363
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$5.00 a day saved for 49 years = $ 1 million +
Assumes an 8% average annual return
Source: Getting Rich in America: 8 Simple Rules
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Small Steps to Health and Wealth Strategy:
“The Latte Factor” (David Bach)
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It’s not just about giving up pricey coffee
It’s about “finding” money to save by reducing
everyday expenses
What are your “lattes”?
• _______________
• _______________
• _______________
• _______________
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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
Income & Expense Log
Date
Description & Amount of Income
Description and Amount of Expenses
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Unload Your Childhood Baggage
Strategy -2
Examples:
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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
___________________
___________________
___________________
Financial Baggage
___________________
___________________
___________________
Positive Health
___________________
___________________
___________________
Positive Financial
___________________
___________________
___________________
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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
Step Down: Wealth Practices
____ Top Step:___________________
____ Top Step:___________________
_____ 2nd Step: ______________
_____ 2nd Step: ______________
____3rd Step: _____________
____3rd Step: _____________
___4th Step:____________
___4th Step:____________
____5th Step: _________
____5th Step: _________
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Expect Obstacles and Prepare
for Relapse – Strategy 24
Behavior Change Recommendations:
1.
2.
3.
4.
Balance and Compensate
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
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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
Factors
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Attitude
Automation
Awareness/knowledge
Control
Environment
Goals
Time
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Source of SSHW Materials
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Workbooks are available for $15.00 or
$20.00 with shipping.
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On-line registration hosted by University
of AZ & Rutgers University (No Cost)
http://tcainstitute.org/sshw
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Program materials Rutgers
http://njaes.rutgers.edu/healthwealth/
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For More Information
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www.smallstep.gov
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www.asec.org
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www.Medlineplus.gov
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www.eatright.org
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www.healthypeople.gov
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www.arizonasaves.org
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www.bonebuilders.org
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http://cpanarizona.org
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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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Small Steps to Health and Wealth™ Game
Food and Health Personal Finance
Small Steps
Changing Behavior Odds and Ends
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