$ $ $ ™ $ $ $ $ $ $ $ $ $ Second Edition Second Wealth Health and Small Steps to Small StepS to HealtH and WealtH ™ Second Edition O’Neill and Ensle $ $ $ $ $ $ ™ ™ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ Second Edition Second Second Edition Second Wealth Wealth Health and Health and Small Steps to Small Steps to ™ Small StepS to HealtH and WealtH ™ Second Edition O’Neill and Ensle Cooperative Extension NRAES–182 Small Steps to Health and Wealth™ Second Edition Authors Barbara O’Neill, Ph.D., CFP® Extension Specialist in Financial Resource Management Karen Ensle, Ed.D., RD, FADA Family and Community Health Sciences Educator Rutgers Cooperative Extension of Union County Rutgers—The State University of New Jersey Natural Resource,Plant and Agriculture, Life Sciences and Publishing Engineering (PALS) Service (NRAES) CooperativeCooperative Extension Extension POPO Box Box 4557 4557 Ithaca,Ithaca, New YorkNY 14852-4557 14852-4557 NRAES–182 April 2012 © 2012 by NRAES (Natural Resource, Agriculture, and Engineering Service). All rights reserved. Inquiries invited. ISBN-13: 978-1-933395-15-9 ISBN-10: 1-933395-15-X Trademarks Small Steps to Health and Wealth and Money 2000 are trademarks of Rutgers, The State University of New Jersey, in the United States and other countries. All other trademarks or service marks are the property of their respective owners. Rather than include a trademark symbol in every occurrence of a trademarked name or phrase used in this book, we state that we mention them only in an editorial fashion and with no intention of trademark infringement or implication of affiliation. Requests to reprintRequest parts to ofreprint this publication parts of this should book shouldbe sent beto sentPALS. to InNRAES. your request, please state which parts ofIn the your publication request, please you would state whichlike to partsreprint of andthe bookdescribe you how you intend to woulduse the like reprinted to reprint material. and describe Contact how PALS you if intend you have to use any the questions. material. PlantContact and NRAES Life Sciences if you have Publishing any questions. (PALS) Cooperative Extension, PO Box 4557 Ithaca, NY 14852-4557 Natural Resource, Agriculture, and Engineering Service Phone: (607) 255-7654 * Fax: (607) 254-8770 E-mail: pal spublishing@cornellCooperative .edu * Web Extension site: palspublishing.cals.cornell.edu PO Box 4557 Reprinted January 2013 Ithaca, NY 14852 - 4557 Phone: (607) 255-7654 • Fax (607) 254-8770 Draft second edition E-mail: [email protected] • Web site: www.nraes.org Printed March 2012 ii Table of Contents List of Tables iv Acknowledgments v Disclaimers vi About the Authors vii Dear Small Steps to Health and Wealth Reader ix 1 Small Steps to Health and Wealth Overview ............................................... 1 2 Health and Wealth Connections .................................................................. 7 3 Overcoming Obstacles and Taking Action ............................................... 13 4 25 Behavior-Change Strategies for Health and Wealth ............................16 Strategy 1. Track Your Current Behavior 17 Strategy 2. Unload Your Childhood Baggage 20 Strategy 3. Put Your Mind to It 23 Strategy 4. Commit to Making a Change 27 Strategy 5. Defy Someone or Defy the Odds 30 Strategy 6. Think Balance—Not Sacrifice 33 Strategy 7. Control Your Destiny 38 Strategy 8. Make Progress Every Day 41 Strategy 9. Get Help and Be Accountable 44 Strategy 10. Meet Yourself Halfway 47 Strategy 11. Say “No” to Super-Sizing 51 Strategy 12. Convert Consumption into Labor 54 Strategy 13. Compare Yourself with Recommended Benchmarks 58 Strategy 14. Use Easy Frames of Reference 63 Strategy 15. Automate Good Habits and Create Templates 66 Strategy 16. Live “The Power of 10” 70 Strategy 17. Take Calculated Risks and Conquer Your Fears 75 Strategy 18. Appreciate Teachable Moments and Wake-Up Calls 78 Strategy 19. Weigh the Costs and Benefits of Changing 81 Strategy 20. Step Down to Change 84 Strategy 21. Kick It Up a Notch 88 Strategy 22. Control Your Environment 92 Strategy 23. Monitor Your Progress and Reward Success 95 Strategy 24. Expect Obstacles and Prepare for Relapses 102 Strategy 25. Set a Date and Get Started...Just Do It! 105 5 Taking Action and Staying Motivated ...................................................... 110 Appendix 1. Small Steps to Health and Wealth Planning Worksheet 113 Appendix 2. Small Steps to Health and Wealth Resources 115 Appendix 3. References 120 About NRAES 132 iii List of Tables Table 1. Body Mass Index (BMI) Figures for Select Heights and Weights 52 Table 2. Annual Interest Payments on Various Credit Card Balances 52 Table 3. Calories Expended in Common Physical Activities 54 Table 4. Health Benchmarks 58 Table 5. Body Mass Index Table 59 Table 6. Wealth and Personal Finance Benchmarks 60 Table 7. Portion-Size Measurement Aids 63 Table 8. Financial Frames of Reference—Based on a $50,000 Annual Income 65 Table 9. Examples of Automated Health Behaviors 67 Table 10. Examples of Automated Wealth Behaviors 68 Table 11. The Power of 10—Health Examples 71 Table 12. The Power of 10—Wealth Examples 72 Table 13. Positive and Negative Teachable Moments 78 Table 14. Food Substitutions to Step Down Calorie Intake 85 Table 15. Savings at Age 65 from an Additional 2% Contribution to Tax-Deferred Savings 89 Table 16. Impact of Saving an Additional $20 per Week 89 iv Acknowledgments his publication provides practical applications of Carol C. Giesecke, Nutrition, Consumer Economics, and Tbehavior change theories that have been studied for Health Specialist, Delaware State University Cooperative decades. The authors would like to specifically acknowl- Extension; Debra Palmer, Associate Specialist in Com- edge Dr. James O. Prochaska, Dr. John C. Norcross, and munity Nutrition, Departments of Extension Specialists Dr. Carlo C. DiClemente for their ground-breaking em- and Nutritional Sciences, Rutgers Cooperative Extension pirical research of the process of making positive behav- and Rutgers University; Constance Y. Kratzer, Family Re- ior changes, Dr. Martin Seligman for his study of learned source Management Extension Specialist (retired), De- optimism, and Dr. Julian Rotter for developing the con- partment of Extension Home Economics, New Mexico cept of locus of control. State University; Dolores Langford-Bridgette, Associate We would also like to acknowledge Barbara C. Kerk- Director (retired), University of the District of Columbia mann of Utah State University and Barbara J. Bristow Cooperative Extension Service; Claire Anne Perez, Exten- formerly from Cornell University as the first two fam- sion Educator, Consumer and Financial Management, ily economists to suggest applying the Transtheoretical Cornell Cooperative Extension of Tompkins County; Model of Change (TTM) to personal finance behaviors Vanessa A. Stanford, Senior Research Specialist, Nutri- such as saving/investing and debt repayment. Their ini- tional Sciences, University of Arizona; and Marie Boyle tial insights into the process of changing financial behav- Struble, Adjunct Professor, Foods and Nutrition Depart- ior helped inform this publication. ment, College of Saint Elizabeth. The authors thank the following peer reviewers whose The book was copy edited by Marty Sailus, NRAES thoughtful comments helped to improve the accuracy Director, with assistance from Joy Freeman, Holly Hyde, and usefulness of this book: Linda Block, Associate Agent, and Kent Smith. The book was designed by Andrea Gray, Family and Consumer Sciences/Community Health Pro- Burlington, VT. Maria del Carmen Aranguren, University motion Programs, Pima County Cooperative Extension, of Arizona, developed the cover illustration. University of Arizona; Bonnie Braun, Associate Professor Finally, a special thanks to the following individuals and Extension Family Policy Specialist, Family Studies, who provided the authors with valuable insights into the College for Health and Human Performance, Universi- process of behavioral change and applications to health ty of Maryland; Katie Brown, Vice President, Show-Me and wealth: Food & Nutrition Services, Inc.; Debra A. Bryant, Ex- tension Educator (retired), Penn State Cooperative Ex- • Patricia Q. Brennan, CFP, Family and Community tension; Jean Clements, Extension Educator, Ohio State Health Sciences Educator, Rutgers Cooperative Ex- University Extension; Gayle Coleman, Nutrition Edu- tension, Morristown, NJ cation Program Specialist, University of Wisconsin Ex- • Sarah Gibson, LCSW, social worker, Newton, NJ tension; Ljiljana Curcija, Extension Nutrition Educator, • Carole Glade, President, Consumer Dynamics Inter- University of Massachusetts; Marilyn M. Furry, Associate national, Madison, NJ Professor, Financial Education, Department of Agricul- • Angie Hollerich, Author of The Health and Wealth tural and Extension Education, Penn State University; Factors, Gahanna, OH v — Disclaimers — The content of this publication is believed to be current as of this printing, but new health and personal finance rec- ommendations and developments may date the material. The intent of this publication is to provide accurate and authoritative information. The publication in no way purports to render specific medical, health, financial, or legal advice or other professional services. Readers should consult the services of a competent professional if expert assistance is required. Before beginning an exer- cise or weight loss program, check with a physician. Mention of a trademark, proprietary