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Version 090208
Small Steps to
Health &
Wealth™
Session 1 November 6
2
Marsha Goetting
Professor & Extension Family Economics Specialist
MSU Dept. of Agricultural Economics & Economics
Lynn Paul
Professor & Extension Food & Nutrition Specialist
MSU Dept. of Health and Human Development
2
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3
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4
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5
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6
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3
Lynn Paul
Professor & Extension Food & Nutrition
Specialist
MSU Dept. of Health and Human
Development
2
Challenging Times
•High gas prices +
High health care
costs = Less
Money to Spend
Health & Personal
Finances are Connected
• 32% of adults eat 4 or
more restaurant meals
weekly
•Results
–Increased cost
–Increased calories
Introduction
1. Set do-able
health & finance goals
Montana Success Story
“I've automated savings for
the first time since I’ve been
married. We are saving $125
month.”
15
Introduction
2. Identify small,
reachable ―action‖
steps to reach
your goals
Montana Success Story:
“We have also slashed our
grocery bill by 25%, saving an
additional $100-200.”
16
Identify obstacles
3. Take action to
overcome them
Montana Success Story
“We received non-sufficient funds
charges as we were not working
as a team to keep track of our
finances. We now routinely pay
more on credit card debt and have
Did you
been able to save money.”
mean to have an extra 17
space?
Introduction
4. See Results!!!
Montana Success Story
• “I lost 7 pounds
between my medical
appointments
that were 4
months apart.”
18
Health Status
• Between 1970-2003,
average caloric intake
rose by 523 calories
• Only 21% of adults meet
calcium recommendations
19
Marsha Goetting
Professor & Extension Family Economics Specialist
MSU Dept. of Agricultural Economics & Economics
2
Wealth Status – U.S.
• Savings rate of households
-0.5%
• Average credit card balance
$9,900
• 36% of working adults have
not started saving for
retirement
21
Wealth Status
Montana
• 41th in nation for per capita
personal income
• 46th average wage per job
• Non-business bankruptcies
2006-2007
– 1,881
• Many of bankruptcies are due to
medical conditions
22
Good News!
• SSHW provides:
–New information to help
–Practical advice on how to
make successful changes in
behavior to achieve better
health & wealth
23
5 Key
Health/Wealth
Themes for
Behavior Change
p. 3 - 6
24
Theme #1: Time
•Takes time to
reverse problem
by changing to
positive habits
25
Theme #2: Motivation??
•Motivation comes in
many forms & helps us
find a way to change
•Rewards of many types
are powerful in helping
us change behaviors &
attitudes
26
Theme #3:
Awareness/
Knowledge
•When people are
informed, they can
often make better
decisions
27
Theme #4:
Support
•Support can make
changing fun and
satisfying
28
Theme #5:
Environment
•Process of restructuring
one’s environment to
enhance a new, healthy
behavior as ―stimulus
control‖
29
Your Opinion Please
• Which of the themes do you
believe is most critical?
–Time
–Motivation
–Awareness/knowledge
–Support
–Environment
Lynn Paul
Professor & Extension Food & Nutrition
Specialist
MSU Dept. of Health and Human
Development
2
25 Strategies
to Health and
Wealth
32
Smorgasbord/Buffet
•In the next 2
weeks, you choose
only 3 to 4
strategies to take
action on.
33
Each strategy
provides:
• Useable information
• Do-able action steps
• Personalized worksheets
34
Strategy #1
Track Your
Current Behavior
Workbook p. 17
35
What is your current
physical behavior?
•Couch Potato
–No exercise
•Turtle
–A bit of exercise
•Hare
–Daily exercise
36
Find Out
•Use a Pedometer
–Determine current
number of steps
daily
–Build up gradually to
10,000 (if you aren’t
already there)
37
What is Your Current
Eating Behavior?
Fast Foodie - fast and high fat
Distressed - stress and binge
Mindless - I don’t remember eating!
Clean Plate Club - leave no crumbs
Healthy- enjoys a rainbow of foods
38
Find Out
• Track foods, nutrients, &
calories consumed
– Easy tracker
–http://Mypyramidtracker.gov
– Everything you want to know
–http://www.smallstep.gov/
39
Marsha Goetting
Professor & Extension Family Economics Specialist
MSU Dept. of Agricultural Economics & Economics
2
What is Your Current
Spending Behavior?
I wanna - Buy it now
Distressed - stress & binge buying
Mindless - I don’t remember what I
spent today!
Scared – Bag Lady Syndrome
41
Find Out
• Track monthly income &
expenses
–Expense Diary
• Is your spending related to
your emotions?
–Worksheet 2, p. 19
Income Expense Log
42
MSU Extension
Creative Tracking Tools
• Check Register
–Use for cash, credit &
debit cards too
• Credit Card Tracker
• Savings Register
43
Wealth Question
• What % does the
―typical‖ family with
$35,000 in income
spend on food at home &
away from home?
–Answer in Chat Pod
44
Wealth Answer
• Income $35,000
– Food
•at home 8%
•away from home 6%
45
Strategy #2
Unload Your
Childhood
Baggage
Workbook p. 20
46
Childhood Baggage
Share in the Chat Pod 1
statement you remember
from your childhood about ?
Health or Wealth
Workbook p. 20
47
Strategy #3
Put Your Mind
To It
Workbook p. 23
48
Put Your Mind to It
•Successful performers
―see‖ their achievements
–Mental Imagery
–Visualizing
49
Visualize Health &
Wealth Goals
• Paint a mental picture
of your preferred
future
• ―See‖ obstacles & how
you’ll deal with them
50
Power of Language:
Describe Positive Change in
Present Tense
• I automatically deposit
$100 a month in my
savings account
• I almost always jog/
walk each weekday
• I am..
– Make bold declarations of actions.
51
Wealth
•If a person saved $20
per week for 30
years how much
would be in the
account
– Assuming 8% rate of return?
52
Wealth Answer
•$20 per week for
–30 years
–$130,037
53
Strategy #3
Worksheets
• Visualization & Positive Self
Talk
– Health Worksheet 5 p. 25
– Wealth Worksheet 6 p. 26
54
Lynn Paul
Professor & Extension Food & Nutrition
Specialist
MSU Dept. of Health and Human
Development
2
Strategy #4
Commit to
Making a Change
Workbook p. 27
56
Commitment
• Behavior
change takes
place over
period of time
57
Commitment
• Making a plan for
behavior change
will greatly increase
your success
58
Strategy #5
Competition
Adds to
Motivation &
Fun
Workbook p. 30 59
Competition
• Make a bet
• Join a team challenge
• WellAward$- Win $100
for participating in
health related activities
60
Strategy #6
Think Balance
-Not Sacrifice
Workbook p. 33
61
Negative Feelings
3 Cs
1. Cut back
2. Cut out
3. Can’t
62
Negative Feelings
3 Ds
1. Denial
2. Deprivation
3. Don’t
63
Think Balance-Not
Sacrifice-Health
•Need to balance
intake & outgo
– Burn more calories
than consumed
64
Overeating: National
Concern
• Many people overeat
for their activity level
– 3,500 calories = 1 pound
– 100 extra calories a day =
about 10 pounds per year
65
Burning Calories
• Walking one mile burns
about 100 calories
– Can lose about 10
pounds per year
– Eat 100 calories/day
more without weight
gain
66
Recommendation
•10,000
steps/day
–How many do
you take?
67
Marsha Goetting
Professor & Extension Family Economics Specialist
MSU Dept. of Agricultural Economics & Economics
2
Think Balance-Not
Sacrifice-Wealth
•Need to balance
intake & outgo
–Increase income
–Decrease expenses
–Combination
69
Overspending
•Increasing household
debt balances
–$9,900 average
credit card debt
70
―The Latte Factor‖
It’s not just about
giving up pricey coffee
It’s about ―finding‖
money to save by
reducing everyday
expenses
71
List 1 ―latte‖
•Type in
Chat Pod
72
Save Money Formerly Spent
on Unhealthy Behaviors
• Fewer alcoholic beverages
• Fewer ―empty calorie‖ foods
• Smaller portion sizes
• Take home ―doggie bag‖
73
Wealth
Question
•If you saved $5 a day
by eliminating an
unhealthy habit
how much would you
have in 49 years?
74
Answer
• Assuming 8%
–$1,122,162
WOW!
75
More Savings
•Saved $1.50 a day from
junk food not
consumed age 18 to 67
$337,936
Assumes an 8% average annual return
76
Strategy #7
Control
Your
Destiny
Workbook p. 38
77
Control Your Destiny
• Best way to predict your
future: Create it!
• Expect a positive
outcome
• Take action to get you
there
78
Strategy #8
Make Progress
Everyday
Workbook p. 41
79
Small Step
•Any small step
to improve your health
or increase your wealth
is better than doing
nothing!
80
Action Steps p. 42
• Health
–Eat one more serving of
fruit/veggie a day
•Wealth
–Save ―$$$$$$$‖ daily
81
Daily Action Steps
•Find (small) chunks of
time to improve
–Health & Wealth
•How can you Multi-
task?
82
Chat Sharing
•Share an
example of your
favorite
―Multitask‖
83
Lynn Paul
Professor & Extension Food & Nutrition
Specialist
MSU Dept. of Health and Human
Development
2
Strategy #9
Get Help &
Support
Workbook p. 44
85
Sources of Support to
Reach Goals
• Friends, family,
co-workers
• Pets
• Employers
• Support groups
• Spiritual
86
Strategy #10
Meet Yourself
Halfway
Workbook p. 47
87
Meet Yourself
Halfway
• Health
–Decrease portion
sizes of foods by 1/3 to
1/2
–Increase physical exercise
time by 1/3 to 1/2
88
Meet Yourself
Halfway
•Finances
–Reduce discretionary
spending by 1/3 to
1/2
89
Action Steps p. 48
• Health
–Use smaller plate
• Wealth
–Any expense over $50 delay
• Send 24 hours to think over
• Freeze credit cards
90
Strategy #11
Say ―No‖ to
Super-Sizing
Workbook p. 51
91
Say ―No‖ to
Super-Sizing*Health
• People often eat all
the food they are
given
• Steer clear of ―meal
deals‖ in restaurants &
order smaller portions
92
Say ―No‖ to
Super-Sizing*Wealth
• 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
93
Is Bigger Better?
Fast Food Burger
Year Serving Size Calories
1957 1 ounce 210
2002 6 ounce 618
Source: U.S News & World Report, August 19, 2002, Vol.133, No. 7.
Change in Soft Drink
Consumption
Year Ounces Calories
1994 6.5 79
2002 20 250
Source: U.S News & World Report, August 19, 2002, Vol.133, No. 7.
Marsha Goetting
Professor & Extension Family Economics Specialist
MSU Dept. of Agricultural Economics & Economics
2
Matt & Julie
• Credit Card
Debt
–$10,000
97
Wealth Question
• If Matt & Julie make
minimum payment on
their $10,000 credit
card debt….
• How long will it take
for them to pay it off?
98
Use Credit Smarts™ Slide
Calculator
• Complimentary
— First Interstate
BancSystem Foundation
— Montana Credit Unions for
Community Development
99
Side 1-Orange
•$10,000 Debt
–Pay back: $19,421
–Interest charges:
$9,421
–Years to pay off: 20
100
Side 2-Blue
•Debt = $10,000
•Payments = $300
•Years in debt = 20
•Interest paid = $9,421
101
Boost to 4%
•First payment = $400
•Years in debt = 13
•Interest paid = $5,738
•Interest saved = $3,226
102
Double Minimum
•First payment = $600
•Years in debt = 8
•Interest paid = $3,226
•Interest saved = $6,195
103
$10,000 Debt
PMT $300 $600
Years/ 20 years 8 years
Debt
Interest $9,421 $3,226
Saved $0 $6,195
104
True Confessions
―It took me two
minutes to
get a credit
card & 10 years to get
out of it.‖
Lucy Vailakis, age 29
105
Conclusion
•Pay more than
minimum payment
to avoid
perma-debt
106
Lynn Paul
Professor & Extension Food & Nutrition
Specialist
MSU Dept. of Health and Human
Development
2
Strategy #12
Convert
Consumption
into Labor
Workbook p. 54
108
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
109
Calories Expended p. 54
Moderate Physical Calories Expended
Activity per Hour for a 154
lb Person
Hiking 367
Light gardening/yard work 331
Dancing 331
Golf (walking and carrying 331
clubs)
Bicycling (<10 mph) 331
Walking (3.5 mph) 279
Weight lifting (general light 220
workout)
Stretching 184
110
Calories Expended (con’d.) p. 54
Vigorous Physical Calories Expended
Activity per Hour for a
154 lb Person
Running/jogging 588
Bicycling (>10 mph) 588
Swimming (slow freestyle 514
laps)
Aerobics 478
Walking (4.5 mph) 464
Heavy yard work (e.g. 441
chopping wood)
Weight lifting (vigorous 441
effort)
111
Convert Consumption into Labor--
Health p. 56
Food Serving Calorie Approximate
Item Size Count Time Required to
Burn off
Calories/Name of
Activity
Ice Cream ½ cup 230 ½ hour of
calories vigorous walking
112
Marsha Goetting
Professor & Extension Family Economics Specialist
MSU Dept. of Agricultural Economics & Economics
2
Wealth
• How many hours of work are
needed in order to buy
something
(after-tax dollars)?
–Is buying something worth
the time worked?
114
Convert Consumption into Labor--
p. 57
STEP 1: Calculate the dollar Example You
value of an hour worked
1. Before-tax (gross) weekly income $800
2. Federal marginal tax rate 15%
3. Federal income tax (line 1 x line $120
2)/100
4. After-tax weekly income (line 1 – line $680
3)
5. Number of hours worked including 50
commuting time
6. Dollar value of an hour worked (line 4 $13.60
÷ 5)
115
Convert Consumption into Labor—
Wealth (con’d) p. 57
STEP 2: Calculate the number of
work hours required to by an item
Example Item 1 Item 2
7. Name of item Coat
8. Cost of item $150
9. Number of work 11
hours needed to
buy the item
(line 8 ÷ line 6)
116
Small Steps to
Health &
Wealth™
End of Session 1
117
Next Session
November 13 th
Noon – 1:00
118
If you can’t hear music
turn on your speakers &
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If you still can’t hear
music click on the
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Session 2 click to “unmute” your
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Version 090208
Small Steps to
Health and
Wealth™
Session 2
November 13, 2008
120
Marsha Goetting
Professor & Extension Family Economics Specialist
MSU Dept. of Agricultural Economics & Economics
Lynn Paul
Professor & Extension Food & Nutrition Specialist
MSU Dept. of Health and Human Development
2
Marsha Goetting
Professor & Extension Family Economics Specialist
MSU Dept. of Agricultural Economics & Economics
2
Using Acrobat Pro Connect
•Shut down all
other programs
for better
& faster
reception
Using Acrobat Pro Connect
•3 Pods (boxes) left
Side of Screen
–Camera & Voice
–Attendee List
–Chat
Attendee List
• On left side
• Names of participants
are listed
•if registered with a name,
• otherwise shows up as
guest 1 etc.
3
Chat Pod
• Place for you to
ask questions
during the session
4
Chat Pod
• Send messages
• To everyone
• To presenters
• To another participant
by name privately
5
Chat Pod
•Type in small
rectangular box
–One Strategy that you
tried since last week’s
session
Strategy #13
Compare Yourself
with Recommended
Guidelines
(Similar to Defy the Odds?)
Workbook p. 58
129
Table 4: Health
Benchmarks 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
130
Compare Yourself With
Wealth Benchmarks (or
Guidelines) p. 60
• Consumer debt-to-income ratio
less than 20%
• Age times gross income divided
by 10
• Suggested asset allocations by
age
131
Benchmark (Guidelines)
Comparison Worksheet 20 p.
61
• Benchmark
• Current Health Status
• Recommended Health
Status
• Change Required
132
Lynn Paul
Professor & Extension Food & Nutrition
Specialist
MSU Dept. of Health and Human
Development
2
Strategy #14
Use Easy
Frames of
Reference
Workbook p. 63 134
Use Easy Frames of
Reference
• Simple & easy to understand
strategies
• People eat better when portion
sizes are compared to common
objects
135
Portion-Size
Measurement Aids p. 63
Food Portion Size
Measurement Aid
3 ounce meat 1 deck of cards
1 tsp. butter or margarine 1 postage stamp (1/4‖ thick)
2 tbsp. of peanut butter ½ golf ball
1 ½ ounce of cheese 3 dice
1 ounce nuts or candies 1 handful
Medium piece of fruit 1 tennis ball
1 tbsp. of salad dressing 1 thumb tip (from thumb joint)
136
Financial Easy
Frames of Reference
• Convert financial
advice into ―user
friendly‖ dollar
terms
–Examples p. 65
• Marsha: CIC/CC
137
Strategy #15
Automate Good
Habits & Create
Templates
Workbook p. 66
138
Automation
•Reduces the number of
decisions you need to
make
139
Automate Good
Health Habits
• Table 9, p. 67
–Routine health screenings
–Nutritional shakes
–―Points‖ programs for healthy
eating plans
–Short programmed workout
140
Marsha Goetting
Professor & Extension Family Economics Specialist
MSU Dept. of Agricultural Economics & Economics
2
Automate Good
Wealth Habits
• Table 10, p. 69
–Enroll in employer retirement
savings plan
–Make automatic deposit to IRA
–Direct deposit monthly from
checking to savings accounts
142
Automate Good Wealth
& Health Habits
•Worksheet p. 69
–Health Goals
–Wealth Goals
•List automated
strategies for each
143
Strategy #16
Live ―The
Power of 10‖
Workbook p. 70
144
Live ―The Health
Power of 10‖
• Table 11 p. 71
–Eat 100 calories less/day
–Walk 10,000 steps/day
–Lose 10% of body weight
–Exercise in 10-minute
intervals
145
Live ―The Wealth
Power of 10‖
• Table 12 p. 72
–Save $10 a week or
month
–Add $1/day to credit card
payments
–Save any salary increase
146
Strategy #17
Ask Questions to
Dispel Concerns &
Myths
Revisit content
Workbook p. 75
147
Lynn Paul
Professor & Extension Food & Nutrition
Specialist
MSU Dept. of Health and Human
Development
2
Strategy #18
Appreciate
Teachable Moments
& Wake-Up Calls
Workbook p. 78
149
Health Teachable
Moments
•Negative events
–Diseases
•Cancer, heart
disease, diabetes
–Death of friend
150
Health Teachable
Moments
•Positive events
–Improved personal health
report
–Media reports of greater
health benefits to a change
you have seriously
considered making
151
Wealth Teachable
Moments
•Negative events
–Increasing prices
–Loss or reduction in
income
–Overdue notices in
mail
152
Wealth Teachable
Moments
•Positive events
–Windfall of money
•Tax refund, inheritance
–Marriage/
remarriage
–Birth/adoption
153
Strategy #19
Weigh the Costs &
Benefits of
Changing
Workbook p. 81 154
Weigh the
Costs
• Decision-making tool
–Determine pay-off
–Weigh pros & cons of
changing behavior
•Example: XXXX
155
Strategy #20
Step Down
to Change
Workbook p. 84
156
Step Down Principle
•Explores ways to
reduce consumption
–Saves calories
–Saves money
157
Step Down: Health &
Wealth
• Don’t cut out
something completely
• Find an alternative
Restaurant
Fast Food
Prepared Food
Mixes
From Scratch
158
Chat Room
•Provide one
example using
the step down
strategy
159
Marsha Goetting
Professor & Extension Family Economics Specialist
MSU Dept. of Agricultural Economics & Economics
2
Strategy #21
Kick It Up a
Notch
Workbook p. 88
161
Kick Health Up a Notch! p. 88
• Ramp up physical
activity
• Work up to 10,000 steps
• Increase fruits & vegetables
• Do more of anything positive!
• Take time to plan
• Take small bites of time
• Figure out your most motivating
reward
162
Kick Wealth Up a Notch! p. 88
• Increase savings/investing
• Increase credit payments
• Figure out your most
motivating reward
163
Strategy #22
Control Your
Environment
Workbook p. 92
164
Adjust Environment
•Remove cues for
unwise practices
•Add prompts for
wise practices
165
1st Control Environment
•Avoidance
–Stay away from
people or things
that ―tempt‖ you
166
Avoidance for Health
• Keep high calorie snacks
out of house
• Don’t use ―special‖
occasions as excuse to
eat more than is
healthy
167
Avoidance for Wealth
• Limit shopping trips
• Don’t go with friend
who buy, buy, buys
• Keep away from the
lottery ticket area
• Leave credit card at home
168
2 nd Control Environment
•Reminders & warning
signs
–Develop ―triggers‖ for
action
•To do list/Timer
169
3rd Control Environment
•Rearrange things
• Make best use of time
– Multi-task
–Automatic payment for bills
170
4 th Control Environment
•Break the chain
before things get
out of hand
171
5 th Control Environment
• Restrictors/Self
imposed rules
–Develop individual
restrictors to slow yourself
down
Charge no more than $200
on credit card
172
Lynn Paul
Professor & Extension Food & Nutrition
Specialist
MSU Dept. of Health and Human
Development
2
Strategy #23
Monitor Changes &
Reward Yourself
Workbook p. 95
174
Monitor Changes, then
Reward Success p. 95
•Rewards are powerful
in motivating behavior
change
•Reward yourself
frequently
175
Monitor Changes, then
Reward Yourself p. 95
• Keeping track on-line or
on paper makes you much
more aware.
• Set small goals because
success leads to more
success and permanent
change.
176
Worksheets
37 & 38, p. 98 & 99
• Chart your
progress
–Health Goal
–Wealth Goal
177
Strategy #24
Expect Obstacles &
Setbacks
Workbook p. 102
178
Expect Obstacles & Prepare
for Relapses p. 102
• Obstacles & relapses should be
expected
• Causes of relapses
– Depression
– Loneliness
– Anxiety
179
Expect Obstacles & Prepare
for Relapses p. 102
• Identify obstacles & make specific
plan to overcome them
– ―Plan B‖ stress reducers
– Time pressures
– Social pressures
180
Expect Obstacles & Prepare
for Relapses p. 102
•Regroup &
move on after a
relapse
181
Strategy #25
Set a Date &
Get Started…
Just Do It!
Workbook p. 105
182
Set a Date & Get
Started…Just Do It! p. 105
• Take the time to prepare
properly
• Identify & address
obstacles
• Set a realistic start date
183
Worksheet 40 p. 107
• REVIEW…
• Behavior Change
Contract 3 X 5 card
–―I commit to take the
following actions to
reach my health &
wealth goals.‖
184
Set a Date & Get
Started…Just Do It! p. 105
•―Go public‖ with your
commitment to change
•Consider a ―commitment
contract‖
•Then…‖Just do it!‖
185
What Will YOU Do to Improve
Your Health & Wealth?
186
Marsha Goetting
Professor & Extension Family Economics Specialist
MSU Dept. of Agricultural Economics & Economics
Lynn Paul
Professor & Extension Food &
Nutrition Specialist
MSU Dept. of Health and Human Development
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