A Winnable Battle Little Steps = Big Successes. Selling health to the public Hochbaum, 1976 “[...
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Transcript of A Winnable Battle Little Steps = Big Successes. Selling health to the public Hochbaum, 1976 “[...
Selling health to the publicHochbaum, 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 dauntingstart where you are! make clear and (somewhat) realistic
picture of where you are nowmake changes that love you backassess, reassess and re-reassess
Energy DensityFeeling full = VOLUME of food Enaergy Density is the number of
calories per volume of foodFood high in water content (and low in
fat) make you feel more full and curbs overeating. Fill your plate with veggies; there is
less room for everything else (magic!)Examples?
0 1 2 3 4 5 6 7 8
LettuceVegetable soup
Skim milkApple
Black beansWhite fish
YogurtVeg. lasagna
Roast chickenWhite bread
PretzelsCheddar cheese
BaconButter
Salad dressingPotato chips
Energy Density (kcal/g)
Starbucks Mocha Frappuccino, Light (Grande)
130 calories 33 minutes of
bicycling 17 minutes of
basketball
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 lifestyleno equipment neededno gym membershipno 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.
Health Determinants
The type of WORK we do jobs, careers, caregiving
Where we LIVE our homes, neighborhoods, and
commuteOur RELATIONSHIPS
family, friends, colleagues
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
8:00 banana (medium)
2 whole wheat toasts
coffee (black)
10:30 Apple
12:00 2 c lettuce w/ grilled chicken
diet coke +
low fat yogurt
4:00 pretzels + grape (alone)
7:00 w/ family
ham (slices)
peas (1/2 cup)
2 c lettuce + dressing (2 ts)
9:00 peanut butter toasts (2
toasts + 2 tbs pb)
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 cupsuse smaller plates, bowls, cups and
glassesuse portion-controlled foodsincrease the variety of healthier
foodsif your not a chef… stop being a chef
for everybody!
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