Small Steps to Health and Wealth

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Small Steps to Health and Wealth

• Jane Wolery
• MSU Teton County Extension

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Session One

• Introductions
• Your name
• One improvement you have made
• BINGO
• Goals
• What Is in the Bag
• Workbook
• Building a Budget
• Montguides
• Other goodies

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What Do the Statistics Show?

• What percentage of Americans are overweight?
• 67
• What percentage of Americans eat at a restaurant
  4 or more times weekly?
• 32 of those age 18-44
• How much did average daily caloric intake raise
  between 1970 and 2003?
• 523 calories

4
What Do the Statistics Show?

• What is the saving rate of American households?
• -0.5
• What is the average American credit card balance?
• 9,300
• What percentage of working adults have not
  started saving for retirement?
• 36

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So What Is the Good News?

• Small steps got us into that fix and Small Steps
  can get us out . . .
• The workbook and class will offer practical
  suggestions for successful behavior change to
  achieve better health and wealth.

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The Marshmallow Study

• One Marshmallow, Or Two?

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Living in Excess

• How do we live in excess
• With our health
• With our wealth
• What pressures/cues do we use to determine when
  to be satisfied?
• Importance of delayed gratification and personal
  restraint

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Journal of Financial PlanningFebruary 2006

• Debt is now considered an inevitable and likely
  permanent fixture of everyday life.
• Families are more likely to accumulate debt than
  reduce it, even as they age, due to dramatic
  increase in spending on children and
  grandchildren.
• Stigma of debt is largely gone, primarily
  because of mass marketing pressure for immediate
  gratification.

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Lack of Limits

• More food is served, so more is eaten
• Higher credit lines are offered, so more credit
  is used

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In the first session . . .

• Learn similarities between health and wealth
• Look at several of the strategies for changing
  behavior to achieve better health and financial
  security

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Five Overall Themes

• 1. Time
• How long did it take you to get where you are?
• Change will take as long . . .
• 2. Control
• Motivation is what gets you started
• 3. Knowledge and Awareness
• The more you know, the better decisions you can
  make
• 4. Automation
• Habit is what keeps you going
• 5. Environment
• Restructure your environment to enhance new
  behavior

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Changing for Good

• Stage One
• Pre-contemplation
• May not be aware behavior exists
• Read about it
• Hear about a friend who . . .
• Stage Two
• Contemplation
• Gain knowledge about alternative behaviors
• Begin to understand ways you can change
• List a few for health and wealth

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Changing for Good

• Stage Three
• Preparation
• Make plans to make a change
• Gain required skills
• Such as . . . Health and wealth
• Stage Four
• Action
• Actually change behavior

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Changing for Good

• Stage Five
• Maintenance
• Work to sustain change
• Reap rewards of efforts
• With health and wealth, what are the rewards?

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Changing for Good

• 1. Pre-contemplation
• 2. Contemplation
• 3. Preparation
• 4. Action
• 5. Maintenance

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25 Behavior Change Strategies

• You dont have to see the whole staircase. Just
  take the first step . . .
• Martin Luther King, Jr.
• Workbook
• Page 16

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25 Behavior Change Strategies

• 1. Track Your Current Behavior
• 2. Unload Your Childhood Baggage
• 3. Put Your Mind To It
• 4. Commit to Making a Change
• 5. Defy Someone or Defy the Odds
• 6. Think Balance-Not Sacrifice
• 7. Control Your Destiny
• 8. Make Progress Every Day
• 9. Get Help and Be Accountable
• 10. Meet Yourself Halfway
• 11. Say No to Super sizing
• 12. Convert Consumption Into Labor
• 13. Compare Yourself With Benchmarks

14. Use Easy Frames of Reference 15. Automate
Good Habits/Create Templates 16. Live The Power
of 10 17. Take Calculated Risks and Conquer
Fears 18. Teachable Moments/Wake-Up Calls 19.
Weigh the Costs and Benefits of Changing 20.
Step Down to Change 21. Kick It Up a Notch 22.
Control Your Environment 23. Monitor Your
Progress Reward Success 24. Expect Obstacles
Prepare For Relapses 25. Set a Date Get
StartedJust Do It!
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Reading Assignment

• Before next session, read pages 7-12
• TWICE!
• Speaking of reading . . .
• Downsize Your Debt
• The Automatic Millionaire
• The Millionaire Next Door
• The Tipping Point
• Who Moved My Cheese
• The Fragile Middle Class
• Mindless Eating
• Changing for Good
• Intuitive Eating

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Anxious for Action?

• Activity Break
• Stretch bands
• Balloon Volleyball

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Strategy 1 TrackingPage 17

• 5 As of Successful Change
• Awareness
• Current behaviors
• Ability
• Are you able?
• Ambition
• Desire for change
• Attitude
• Positive outlook on change
• Action
• Taking steps to change

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Strategy 1 TrackingPage 17

• A Record Contract
• Record information this week about
• Health
• Wealth
• Write down everything you eat, drink, spend
• Write down how much you move
• Pedometers
• Any denial?

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Strategy 1 TrackingPage 17

• Calorie Counters
• www.mypyramid.gov
• Weight Watchers
• E-diets
• Shape Up Montana
• Budget book from CCCS
• Credit Card Trackers
• Check book registers
• Other tracking devices?

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Strategy 1 TrackingPage 17

• What is your current behavior?
• Impulsive
• Find reasons to justify
• Compulsive
• Get a little rush
• Obsessive
• Always on mind
• Controlled
• Reasonable responses

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Strategy 2 Unload Your BaggagePage 20

• Baggage False, often irrational, set of
  feelings and beliefs
• Distort peoples thinking about
• Health
• Finances
• Any examples . . .
• Our state of mind, more than anything else out
  there determines our level of success . . .

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Strategy 2 Unload Your BaggagePage 20

• My family has a saying,
• Throw that out of your wagon . . .
• Baggage You cant control your genes and
  health.
• Put in your wagon I can decrease my health
  risks through diet, exercise and regular check
  ups.
• Example Getting a physical

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Strategy 2 Unload Your BaggagePage 20

• Homework
• Complete page 22 of workbook

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Strategy 3 Put Your Mind to ItPage 23

• People can alter their lives by altering their
  mindset.
• See yourself how you want to be and move toward
  it.
• See yourself as active.
• See yourself with a zero balance on credit cards.

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Strategy 3 Put Your Mind to ItPage 23

• Use present tense phrases
• I automatically deposit 50 per month into my
  savings account.
• I exercise 6 days per week.
• Use past tense phrases
• I used to live paycheck to paycheck without
  savings.
• I used to watch 10 hours of TV on the weekends.
• TV that is good for you
• Picture in a picture technique.
• Anyone want to try?

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Strategy 3 Put Your Mind to ItPage 23

• Homework
• Complete pages 25 26

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Strategy 4 Commit to Change

• 1. Pre-contemplation
• 2. Contemplation
• 3. Preparation
• 4. Action
• 5. Maintenance

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Care to Share

• You do that to which you give your attention.
• CCCS
• C.O.N. Artist Class
• Diabetes Series
• Mindless Eating Read excerpt

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Care to Share

• Anyone else?
• Structure of class . . .
• Trivia
• Snacks
• Activity breaks

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Small Steps . . .

• One half of knowing what you want is knowing what
  you must give up before you get it.
• Sidney Howard

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Small Steps . . .

• We must not, in trying to think about how to make
  a big difference, ignore the small daily
  differences we can make, which, over time, add up
  to big differences that we cannot foresee.
• Marian Wright Edelman

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Credits

• Marsha Goetting, Ph.D. CFP, CFCS,
• Family Economics Specialist
• Lynn Paul, Ed.D., RD
• Food/Nutrition Specialist
• Barbara ONeil, Ph.D., CFP
• Karen Ensle, Ed.D, RD, FADA
• Keri D. Hayes, Assistant MSU Dept. Ag Econ