Small Steps to Health and Wealth

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Small Steps to Health and WealthNutrition 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 ONeill, PhD., CFP
• Karen Ensle, EdD., RD, FADA
• Rutgers Cooperative Research Extension

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How is Your Wellness Quality 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) Press Release,
March 2004
Consumers dont 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 its 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, its 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

• 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 StartedJust Do It!

• 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

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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

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Small Steps to Health and Wealth Strategy
1Track 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?

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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
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Overeating An Issue for Many

• Many Americans overeat for their activity level
• 3,500 calories 1 pound
• 100 extra calories a day about 10 pounds per
  year
• Walking a mile burns about 100 calories
• Can lose about 10 pounds per year OR
• Eat 100 cals/day more without weight gain
• 10,000 steps/day (about 5 miles) recommended

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Overspending Another Common Issue

• Increasing household debt balances
• Perma-debt
• The minimum payment trap
• Punitive credit card fees
• gt 1 million bankruptcies filed annually

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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
• Source Getting Rich in America 8 Simple Rules

Assumes an 8 average annual return
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Small Steps to Health and Wealth StrategyThe
Latte Factor (David Bach)

• Its not just about giving up pricey coffee
• Its about finding money to save by reducing
  everyday expenses
• What are your lattes?
• _______________
• _______________
• _______________
• _______________

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Track Your Current Behavior Food Activity Log

• Income Expense Log

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Unload Your Childhood Baggage Strategy -2

• Examples
• Health Baggage You cant 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 -
20Step Down to Change

• Dont 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 next
• 2. Learn a Lesson
• Relapses should be viewed as a learning lesson
• 3. Get Back on Track
• Relapses should be viewed as a temporary setback
• 4. 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
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Key Health and Wealth Factors

• Attitude
• Automation
• Awareness/knowledge
• Control
• Environment
• Goals
• Time

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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.o
  rg/sshw
• Program materials Rutgers http//njaes.rutgers.ed
  u/healthwealth/

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For 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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Small Steps to Health and Wealth Game

Changing Behavior
Odds and Ends
Food and Health
Personal Finance
Small Steps
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