Small Steps to Health and Wealth Session 2

1
Small Steps to Health and Wealth Session 2
July 2009
2
Acknowledgements

• Small Steps to Health Wealth Workbook Authors
• Barbara O'NeilPh.D., CFP
• Karen Ensle Ed.D., RD, FADA

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Adapted by MSU Extension Faculty

• Marsha Goetting, Ph.D., CFP, CFCSFamily
  Economics Specialist
• Lynn Paul, Ed.D., RD Food/Nutrition Specialist
• Agents Name (Add Here)County

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PowerPoint Presentation

• Keri D. HayesPublications Assistant MSU Dept. of
  Ag Econ Econ

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Welcome

• Place a dot on each sheet that lists an action
  you took since Session 1

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Discussion

• How do you feel about
• Actions you took?
• Actions you planned to take but did not?

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Session 1 Review

• 20 Health Wealth Similarities
• 5 of 25 Strategies for Behavior Change
• Track Your Current Behavior
• Unload Your Childhood Baggage
• Put Your Mind To It
• Commit to Making a Change
• Defy Someone or Defy the Odds

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SSHW Team Contest for Session 2
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Divide into Different Groups than Session 1

• 3 5

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First Decision

• Select New Team Name
• 30 Seconds

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Second Decision Team R R
Marshas

• Runner Recorder places answers on board
• Write team name answer on sticky note each time
  your team responds to a question

50
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Rewards

• Each member of winning team
• Gets to select reward at the end of the session

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Health Question

• Which food does not have a lot of saturated fat?
• Coconut oil
• Whole Milk
• Butter
• Whole Wheat Bread

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Health Answer

• Whole Wheat Bread

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Strategy 6Think Balance-Not
SacrificeWorkbook p. 33
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Negative Feelings3 Cs

• Cut back
• Cut out
• Cant

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Negative Feelings3 Ds

• Denial
• Deprivation
• Dont

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Think Balance-Not Sacrifice-Health

• Need to balance intake outgo
• Burn more calories than consumed

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Overeating A National Concern

• Many people overeat for their activity
  level
• 3,500 calories 1 pound
• 100 extra calories a day about 10 pounds per
  year

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Burning Calories

• Walking one mile burns about 100 calories
• Can lose about 10 pounds per year
• Eat 100 calories/day more without weight gain

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Recommendation

• 10,000 steps/day

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Speaking of Steps Physical Mini Break
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Wealth Question

• What percent of Montanans paid an inheritance tax
  in the year 2008?

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Wealth Answer

• 0
• There is no inheritance tax in the state of
  Montana

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Think Balance-Not Sacrifice-Wealth

• Need to balance intake outgo
• Increase income
• Decrease expenses
• Combination

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Overspending

• Increasing household debt balances
• 9,300 average credit card debt

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The Latte Factor

• Its not just about giving up pricey coffee
• Its about finding money to save by reducing
  everyday expenses

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Team DiscussionList 5 lattes

• _______________
• _______________
• _______________
• _______________
• _______________

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Save Money Formerly Spent on Unhealthy Behaviors

• Fewer alcoholic beverages
• Fewer empty calorie foods
• Smaller portion sizes more leftovers
• Give up smoking

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Wealth Question

• If you saved 5 a day by eliminating an unhealthy
  habit how much would you have in 49 years?

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Answer

• Assuming 8
• 1,126,454WOW!

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More Savings

• Saved 1.50 a day from junk food not consumed age
  18 to 67 290,363

Assumes an 8 average annual return
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Action Steps p. 34

• Health
• Increase physical activity
• Wealth
• Develop a spending plan

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Energy Balance Worksheet 9 p. 36

• Strategies to
• Balance calorie intake
• Increase physical activity

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Financial Balance

• Worksheet 10 p. 37
• Strategies to
• Increase my income
• Decrease my expenses

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Physical Mini Break
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Health Question

• Washing with anti-bacterial soaps before
  preparing food is significantly better than
  washing with regular soap water? True or False

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Health Answer

• False
• There is no scientific evidence that using
  anti-bacterial soaps is better than ordinary soap.

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Strategy 7Control Your DestinyWorkbook p. 38
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Control Your Destiny

• Best way to predict your future Create it!
• Expect a positive outcome
• Take action to get you there

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Locus of Control

• Refers to extent a person believes how much
  his/her personal behavior influences (controls)
  what happens in life

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Internal Control

• People perceive themselves as having control over
  the outcome of events

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External Control

• People do not think they have control over life
• Life events are controlled by luck, fate, or
  powerful people

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Control Your Destiny

• Beliefs generally learned in childhood
• Can become self-perpetuating later in life

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Action Steps p. 39

• Take online survey on locus of control
• Share reaction during Session 3

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Locus of Control Worksheet 11 p. 40

• How are you influenced by your childhood
  experiences?
• What are some ways Locus of Control affects
  current practices?

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Worksheet 11 p. 40 (contd)

• Choose Words Phrases indicating Locus of
  Control
• Find where to go for information support to
  make behavior changes

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Physical Mini Break
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Wealth Question

• What is the Montana poverty rate?

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Wealth Answer

• 14.1
• For a family of 4
• 31,800 is the poverty threshold (2008)

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Strategy 8Make Progress EverydayWorkbook p.
41
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Small Step

• Any small step to improve your
  health or increase your wealth is better than
  doing nothing!

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Daily Affirmations

• Motivational technique to make change possible

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Affirmation Examples

• I am healthy, wealthy happy!
• I choose to take care of my body!
• I am aware that my dreams goals create my
  reality!

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Daily Learning Activities

• Learn something new every day
• Share with someone

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Daily Action Steps

• Find (small) chunks of time to improve
• Health wealth
• How can you multi-task?

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Team Discussion

• Provide two examples of multitasking

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Action Steps p. 42

• Health
• Eat one more servings of fruit/veggie a day
• Wealth
• Save something daily

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Worksheet 12 p. 43

• Make Progress Every day
• Write goals in brief phrases
• Write daily affirmations
• Describe daily learning activity for goal
• 5 best 10-minute time chunks
• Daily action steps towards goals

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Health Question

• What of adults are overweight?

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Health Answer

• 67
• Centers for Disease Control

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Strategy 9Get Help Be AccountableWorkbook
p. 44
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Sources of Support to Reach Goals

• Friends, family, co-workers
• Pets
• Employers
• Support groups
• Spiritual

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Action Steps p. 44

• Explore
• Health wealth
• Web sites

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Worksheet 13 p. 46

• Resources for Support Accountability
• Goals
• People to Support? Sabotage?
• Support available through
• Employer
• Community
• Professional Advisor

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Physical Mini Break
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Strategy 10Meet Yourself HalfwayWorkbook p.
47
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Meet Yourself Halfway

• Health
• Decrease portion sizes of favorite foods by 1/3
  to 1/2
• Increase physical exercise time by 1/3 to 1/2

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Meet Yourself Halfway

• Finances
• Reduce discretionary spending by 1/3 to 1/2
• Money saving ideas

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Action Steps p. 48

• Health
• Use smaller plate
• Wealth
• Any expense over 50 delay spending 24 hours to
  think over

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Health Worksheet 14 p. 49

• Calories
• Full Portion Half Portion Calories Saved

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Wealth Worksheet 15 p. 50

• Household expenses item
• Current spending/month
• Half current spending
• aved/month

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Snack Break
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Wealth Question

• What percent does a family with income between
  40,000 49,999 spend annually on housing?

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Wealth Answer

• According to the Consumer Expenditure Survey 2007
  
• 34

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Strategy 11Say No to Super-SizingWorkbook
p. 51
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Say No to Super-SizingHealth

• People often eat all the food they are given
• Steer clear of meal deals in restaurants
  order smaller portions

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Say No to Super-SizingWealth

• Avoid buy three save offers when you only
  need one item
• Scrutinize offers to trade-up to a costlier item
  (bait switch?) or buy more items

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Is Bigger Better?
Fast Food Burger
Source U.S News World Report, August 19, 2002,
Vol.133, No. 7.
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Change in Soft Drink Consumption
Source U.S News World Report, August 19, 2002,
Vol.133, No. 7.
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Matt Julie

• Credit Card Debt
• 9,000

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Wealth Question

• If Matt Julie make minimum payment on their
  9,000 credit card debt.
• How long will it take for them to pay it off?

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Use Credit Smarts Slide Calculator

• Complimentary
• First Interstate BancSystem Foundation
• Montana Credit Unions for Community Development

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Side 1-Orange

• 9,000 Debt
• Pay back 17,451
• Interest charges 8,451
• Years to pay off 19
• Annual interest rate 18

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Side 2-Blue

• Debt 9,000
• Payments 270
• Years in debt 19
• Interest paid 8,451
• Annual interest rate 18

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Boost to 4

• First payment 360
• Years in debt 13
• Interest paid 5,152
• Interest saved 3,299
• Annual interest rate 18

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Double Minimum

• First payment 540
• Years in debt 8
• Interest paid 2,899
• Interest saved 5,552
• Annual interest rate 18

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9,000 Debt
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Conclusion

• Pay more than minimum payment to avoid perma-debt

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Strategy 12Convert Consumption into
LaborWorkbook p. 54
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Health

• How much exercise is needed to burn off extra
  calories?
• Is eating a certain food worth the extra time
  energy it takes to burn it off

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Health Question

• Which factor tops nutrition as the number one
  reason why consumers buy one food over another?

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Health Answer

• Taste
• American
• Dietetic Association

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Calories Expended p. 54
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Calories Expended (cond.) p. 54
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Convert Consumption into Labor--Health p. 56
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Wealth

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

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Convert Consumption into Labor--Wealth p. 57
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Convert Consumption into LaborWealth (cond) p.
57
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What is BMI? (Body Mass Index)

• Formula based on height weight is one of many
  ways to determine
• Whether a person is at risk for weight-related
  diseases
• However, BMI result may not be accurate for
  certain individuals with large muscle mass

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BMI Calculation
102
Female BMI Calculation

• Weight 110 lbs
• Height 53

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What do you do with this information? p. 59

• Your BMI is consideredCheck the chart
• healthy category
• overweight category?
• obese category?
• extremely obese category?

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What do you do with this information? p. 59

• It is important to realize that a person can be
  in overweight and obese categories and still
  be fit!!
• It is also important to realize that a person
  with a healthy BMI category can be less fit
  than a person in the overweight/obese categories.
  
• BMI is one of many indicators of determining
  health and fitness.

105
Strategy 13Compare Yourself with Recommended
BenchmarksWorkbook p. 58
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What do Recommended Benchmarks for Health mean?

• general public
• May not be applicable for any one individual due
  to
• Genetics
• Illness
• Medication

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What do if?

• Check with your health care providers if numbers
  are lower or higher than recommended

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Table 4 HealthBenchmarks p. 58

• Blood Pressure 120/80
• Blood Sugar 70 mg/dl
• Cholesterol Less than 200
• HDL (Good) Cholesterol 40 or higher
• LDL (Bad) Cholesterol Less than 130
• Fruits and Veggies 4 ½ cups/day
• Physical Activity 30 minutes per day

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Compare Yourself With Wealth Benchmarks p. 60

• Consumer debt-to-income ratio less than 20
• Age times gross income divided by 10
• Suggested asset allocations by age

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Benchmark Comparison Worksheet 20 p. 61

• Benchmark
• Current Health Status
• Recommended Health Status
• Change Required

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Wealth Question

• What is the median value of inheritances
  received by Baby Boomers by 2004?

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Wealth Answer

• 47,900
• Federal Reserve Board Survey of Consumer Finances

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Strategy 14Use Easy Frames of
ReferenceWorkbook p. 63
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Use Easy Frames of Reference

• Simple easy to understand strategies
• Research people eat better when portion sizes
  are compared to common objects

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Portion-Size Measurement Aids p. 63
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Financial Easy Frames of Reference

• Convert financial advice into user friendly
  dollar terms
• Examples p. 65

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Strategy 15Automate Good Habits
CreateTemplatesWorkbook p. 66
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Automation

• Reduces the number of decisions you need to make

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Automate Good Health Habits

• Table 9, p. 67
• Routine health screenings,
• Nutritional shakes points programs for
  healthy eating plans
• Short programmed workout

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Automate Good Wealth Habits

• Table 10, p. 69
• Dollar-cost averaging investment deposits
• Employer retirement savings plan
• Direct deposit

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Automate Good Wealth Health Habits

• Worksheet p. 69
• Health Goals
• Wealth Goals
• List automated strategies for each

122
Session 2 Summary

• Think Balance-Not Sacrifice
• Control Your Destiny
• Make Progress Every Day
• Get Help and Be Accountable
• Meet Yourself Halfway
• Say No to Super sizing

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Session 2 Summary

• Convert Consumption Into Labor
• Compare Yourself With Benchmarks
• Use Easy Frames of Reference
• Automate Good Habits Create Templates

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Strategies to Health WealthSession 316 - 25
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Health Question

• What of the food dollar is spent on food away
  from home including restaurant meals, catered
  affairs food on out of town trips?

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Health Answer

• 42
• In 1970 26 was spent on food away from home

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Rewards

• Winning team
• Who had the most correct answers?
• Select your reward