Presentation on theme: "A Winnable Battle Little Steps = Big Successes. Selling health to the public Hochbaum, 1976 “[ …] the most challenging, most difficult problem is not."— Presentation transcript:
A Winnable Battle Little Steps = Big Successes
Selling health to the public Hochbaum, 1976 “[ …] the most challenging, most difficult problem is not how to sell the public on health-supportive practices […]. It is to persuade and help them to stick with new practices, to keep these up conscientiously and consistently for the rest of their lives.”
Healthy lifestyle: One small change at a time a “lifestyle change” can be daunting start where you are! make clear and (somewhat) realistic picture of where you are now make changes that love you back assess, reassess and re-reassess
Small changes Food Intake Eating more for less
Energy Density and Volume 700 g320 g 475 kcal 11% protein 58% carbohydrate 31% fat
012345678 Lettuce Vegetable soup Skim milk Apple Black beans White fish Yogurt Veg. lasagna Roast chicken White bread Pretzels Cheddar cheese Bacon Butter Salad dressing Potato chips Energy Density (kcal/g)
SWEETENED BEVERAGES! Stop drinking your calories…
Starbucks Mocha Frappuccino (Grande) 400 calories 102 minutes of bicycling 51 minutes of basketball
Starbucks Mocha Frappuccino, Light (Grande) 130 calories 33 minutes of bicycling 17 minutes of basketball
Small changes Energy expenditure Moving more without knowing it
lifestyle physical activities It’s difficult to add exercise to busy schedules. Find ways to integrate more physical activity into your existing routine. Mowing the lawn, vacuuming, cleaning the windows, walking to work or to the store
lifestyle Activities doesn’t have to be continuous Psssst… 10 min + 10 min + 10 min = 30! easy to build into lifestyle no equipment needed no gym membership no special clothes
lifestyle activities A dog owner: Walk the dog for 15 minutes in the morning. Walk to work, church, etc(15 min) Walk the dog for 30 minutes after dinner.
lifestyle activities 8:00 - 15 minute brisk walk. 10:00 - Take the stairs instead of elevators. 12:00 - Take a 30 minute brisk walk during lunch. 3:00 - Walk to meet your friends instead of calling or emailing them.
Small changes Determinants of health
Health Determinants The type of WORK we do jobs, careers, caregiving Where we LIVE our homes, neighborhoods, and commute Our RELATIONSHIPS family, friends, colleagues
Type of Work we do….
Small changes Make it happen How???
Assess, assess, reassess people who record their eating and activities lose 25-50% more weight. self-monitoring: most important tool to change behavior increases awareness gives feedback on change (or non- change…) helps planning for the rest of the day
Assess, assess, reassess Measure the amount of oil you use to cook. Record the number of walks you take. Count the portions of vegetables you are eating in a week (this week!) How many foods that have >20g of fat are you eating this week?
Small changes: be concrete Decrease the time you spent sitting by 30 minutes. Walk an additional 1000 steps tomorrow. Try one new vegetable this week. Replace frozen cappuccinos with ice tea once this week. Try one new exercise class this week.
Small changes: changes that love you back shape your environment to increase your control over the choices you make If you don’t want to eat chips, don’t get chips! fattening food that you eat but don’t really like? vegetable that you like but don’t REALLY eat? activity you enjoy doing and can easily incorporate in your schedule?
Small changes: start at home use measuring cups use smaller plates, bowls, cups and glasses use portion-controlled foods increase the variety of healthier foods if your not a chef… stop being a chef for everybody! 34
Small Changes: big Benefits improving one health behavior has multiple benefits changes that are decreasing your risk of diabetes will also improve stress and coping Small gains in many of the areas = exponential effects