Small Steps to Health and Wealth™ Nutrition in a Changing Economy January 30, 2009

1. Small Steps to Health and Wealth™Nutrition in a Changing EconomyJanuary 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

2. How is Your Wellness & Quality of Life? 2

3. 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

4. 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

5. “Save For Your Future” NationalCampaign 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.”

6. 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

7. More SimilaritiesHealth 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

8. SSHW™ Framework: 25 Health & Wealth Behavior Change Strategies

9. 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 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 Started…Just Do It! The 25 Research-Based Strategies:

10. 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

11. Contemplation Stage Precontemplation Stage Preparation Stage Maintenance Stage Action Stage 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:

12. Small Steps to Health and Wealth Strategy 1:Track 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?

13. Small Remedies Make a Difference • 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 • 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 Track Your Progress: Success = Motivation

14. 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

15. Overspending:Another Common “Issue” • Increasing household debt balances • “Perma-debt” • The minimum payment trap • Punitive credit card fees • > 1 million bankruptcies filed annually

16. 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

17. Small Steps to Health and Wealth Strategy:“The Latte Factor” (David Bach) • It’s not just about giving up pricey coffee • It’s about “finding” money to save by reducing everyday expenses • What are your “lattes”? • _______________ • _______________ • _______________ • _______________

18. Track Your Current BehaviorFood & Activity Log Income & Expense Log

19. Unload Your Childhood Baggage Strategy -2 Examples: • 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.

20. Health Baggage _________________________________________________________ Positive Health _________________________________________________________ Financial Baggage _________________________________________________________ Positive Financial _________________________________________________________ Health & Financial Baggage Worksheet

21. Small Steps to Health and Wealth Strategy - 20:Step Down to Change • Don’t cut out something completely • Find a better alternative

22. 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: _________

23. 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

24. Obstacle Identification & Relapse Prevention Worksheet

25. Key Health and Wealth Factors • Attitude • Automation • Awareness/knowledge • Control • Environment • Goals • Time

26. 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.org/sshw • Program materials Rutgershttp://njaes.rutgers.edu/healthwealth/

27. 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/ For More Information

28. What Will You Do To Get Healthy and Wealthy in 2009?

29. Questions? Comments? Suggestions?

30. Small Steps to Health and Wealth™ Game Food and Health Personal Finance Small Steps Changing Behavior Odds and Ends 100 100 100 100 100 100 100 100 100 100 100 100 100 200 200 200 200 200 300 300 300 300 300 400 400 400 400 400 500 500 500 500 500