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Welcome to Native Lifestyle Balance Session 9, Problem Solving.
Ya'a'teeh I'm Roz Barber one of the lifestyle coaches.
Last week we talked about things that triggers us to eat.
Sometimes we ran into problems
where we try to change our eating and activity triggers.
No matter what the problem is
we can take steps to keep it from getting in the way of progress towards our goals.
I'm Carol Percy your other lifestyle coach.
When working on changing our lifestyle to healthy eating and physical activity,
problems we run into can be small as a schedule change or as big as an injury.
Some small problems got in the way of Betty's progress towards her lifestyle goals this past week.
This last week Betty's co-worker was out sick, so Betty couldn't complete her walking at her work breaks,
because she needed to work through her breaks to get the work done.
She also didn't walk on the weekend, because it was raining.
So Betty didn't do any activity this week which Betty graphs here.
So here's our next line.
And we're just going to put today's date down here at the bottom, and we'll just put a
nothing there because 50 is our lowest choice for activity in a week.
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Next we'll plot Betty's weight.
Betty thinks that no walking was the cause of a 2 pound weight gain this week to 197 pounds.
So right here we'll put today's date.
And find here's 195, 96, here's 197. So we're going to go over here to plot Betty's weight today of 197.
When we plot Betty's weight of 197 pounds, we see that Betty is now above her 7% weight loss goal line.
Weight re-gain sometimes happens as we lose weight.
When re-gain happens, it's important to look at why the gain occurred
and set an immediate goal to stop the gain.
Betty's goal is to walk
on her work breaks at least once per day this week to get back on track with her walking and weight.
Schedule change like Betty's happens.
The important thing is to identify the problem
and find the solution so walking becomes a habit again.
This week we are going to learn
a 5-step process to problem solving.
On page 1 of session 9, the 5-step
are listed as #1 Describe the problem, #2 List all your options,
#3 Pick what seems to be the best option,
#4 Make a plan for putting the option to work,
#5 Follow your plan.
Let's look at step 1 of problem solving called describe the problem.
When you describe a problem use detail and be specific.
So instead of saying I am eating too many desserts, you can be specific.
I eat cookies when I go to my mother-in-law's house twice a week.
I can't say No because I hurt her feelings and my spouse gets upset because I upset my mother-in-law.
This series of events is an action chain.
With your mother-in-law and spouse involved,
you also have personal thoughts and feelings about it being difficult to say no to the cookies.
By being specific, you know a lot more about what is causing you to eat cookies.
In this case, cookie eating
is the behavior that is getting in the way of your weight loss goals.
On the bottom of page 3 of your handout,
there is an example action chain we will use to describe a woman named Sarah.
Sarah also has a problem with cookie eating.
Carol will make Sarah's action
chain as I describe the steps that lead to Sarah's cookie eating.
Sarah is a busy woman with a job and a family.
Yesterday she
was extremely busy at work and she did not eat lunch because, she did not
have time to go buy her lunch.
In the afternoon, her boss was demanding
and Sarah felt stressed.
At the end of the day, Sarah went home tired, upset and hungry.
What do you think Sarah did?
She went straight to the kitchen.
She was immediately saw
a package of cookies on the counter, and before she knew it, she ate.
She had eaten about 8, 8 of them.
Sure Sarah ate the cookie,
and little can be done after the fact.
The link in the chain of events that lead to her eating the cookies are
listed on the bottom of page 3
and in our chain here.
Sarah must break one step in the chain so Sarah overeating a cookie does not happen again.
I have to just finish our chain here.
So the last one I'm putting on is that she ate the cookies.
Uncovering an action chain will help us to find the weakest links in the chain.
By naming each link
in the chain, you begin to see places where we might be able to break the chain.
Once you've written down your chain,
step 2 is to brainstorm your options or come up with a possible solutions to the problem.
On page 4, Sarah wrote down ideas she came up with
for each link in the chain to eating cookies.
Here's page 4,
she could choose not to buy the cookies which would remove the cookie cue from her counter.
She could work
through her stress before leaving work by talking with her boss or getting support from a co-worker.
She could bring lunch or keep healthy snacks at her desk,
so that she does not have to go out to buy food and does not go home hungry.
She could go for a walk to unwind from work when she gets home instead of eating cookies.
She could quit her job and find a less stressful one.
Or she could start her own business so she would be the boss.
When brainstorming, write down any idea that comes to you.
Anything goes.
By brainstorming, you will see that you have the power to change your situation.
Just look at how many options
Sarah has available on the list she created on page 4.
Next comes step 3. Pick one option to try.
Think about the pros and cons of each option you came up with
and choose one to try.
Be sure to choose the one you think has the best chance of working.
In other words, one that you are able to do and are willing to do.
The option you pick should make you confident that you will succeed.
It's also helpful to break as many links in the action chain as you go
as early as you can.
For example, let's say
Sarah chose the option of bringing her lunch to work so
she doesn't have to go home hungry.
That might work even if she had cookies in the house.
Or she might choose not to buy the cookies so
that when she arrives home hungry she cannot eat the cookies.
A 3rd possibility is that Sarah might choose both options.
Obviously by choosing both she increased her chance of success.
Step 4 on page 6 is to make a positive action plan.
Write down exactly what you will do.
When you will do it.
Things you need to do first before you can achieve your plan.
Roadblocks that might come up.
And what you will do to make your success more likely.
On page 6, we see Sarah's plan.
Sarah will pack a lunch.
When? On Tuesday and Thursday this next week.
Sarah has to shop for food for the bagged lunch and pack the lunch the night before so her plan will happen.
Roadblocks that might come up
are that she will forget to pack the lunch or forget to bring the packed lunch to work.
If this happens, she is going to go to the salad bar at the grocery store for lunch.
Sarah is going to make her chance of success more likely by asking her co-worker,
who brings bagged lunches, to eat with her on Tuesday.
Roz, cut Sarah's chain
right here.
Roz cut Sarah's chain at the 1st step of not eating lunch, because this is Sarah's plan to break her action chain.
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So our handout shows how the problem solving method works
to increase our chance of lifestyle success.
Carol, let's use these steps to problem solve something people say frequently.
They do not eat
fruits and vegetables, because they are too expensive.
Good idea Roz. Tell me more about what you mean
by fruits and vegetables being expensive. I'll take some notes.
Well, I learn from keeping track that
fruits and vegetables
are some of the lowest calorie food I eat.
When I eat more fruits and vegetables, I notice that I am less hungry
and I see my weight go down.
I like bananas, but I don't live near a big grocery store.
So when I see bananas at the convenience store, they are very expensive.
So last week when I went to the
town I bought a dozen bananas at the grocery store.
And they got all black
before we finished them. So I didn't want to eat them and waste food.
Last week I also bought strawberries because they were on sale,
and my family ate them all before I even got one.
I also plan my meal around the meat.
We will
eat and sometimes when I buy meat I feel like I can't spend more money on fruits
and vegetables because the meat costs a lot.
And some vegetables I don't care for the taste.
I would like to eat at least 4 fruits and vegetables
each day, but I am not making that goal right now.
Okay, so you're eating less than
4 per day.
Wow Roz.
You describe a lot of challenges around fruits and vegetables being expensive.
So you aren't achieving your goal of eating 4 fruits and vegetables each day.
So let's write the problem more specifically.
The problem you want to change
is that you are eating less than 4 fruits and vegetables a day. So we'll write that at the bottom.
You mentioned you are hungry sometimes.
Fruit is expensive at a convenience store.
So let's write those next... Hungry.
Expensive fruit.
Fruit you bought spoiled, so you wasted fruit.
Grocery money goes to buying meat.
So some fruits, vegetables taste bad.
So you are eating less than 4 fruits and vegetables each day. So let's write down tastes bad.
Some vegetables taste bad.
So overall you are eating less than 4 fruits and vegetables each day.
So now let's brainstorm options you could try.
What could you do about being hungry?
Well, I've been thinking about chopping up carrots, celery,
and oranges and eating them as a snack when I'm hungry.
So carrots, celery and oranges? And oranges, yes. Okay.
Good idea. How about the problem with fruit being expensive at the convenience store near your home?
I need to have fruits and vegetables on hand at home, so I don't need to buy them at the convenience store.
So I need to buy more at the big grocery store when I'm in town.
I should try to stock up on those that stays fresh longer.
I think that would be apples, oranges, grapes, carrots that will last a long time.
Okay.
So apples, oranges, grapes and carrots.
Yeah.
Buy fruits and vegetables that stay fresh longer seems a good way to keep fruits and vegetables from spoiling, too.
Could you buy frozen or canned fruits and vegetables to prevent spoiling?
I like frozen corn, green peas, and mixed vegetables.
But when it's hot, it's hard to get the vegetables home before thawing.
I could take a cooler to town and ask to pack the frozen vegetables on dry ice.
But I would have to
grocery shop just before I'm going straight home.
I've been thinking about stocking up on canned fruits,
so I don't have the problem with food spoiling.
I like canned peaches and pears.
And I should get the healthier ones packed in juice or water.
If I make a mistake in what I buy,
I guess I could rinse the syrup off the fruits before I eat.
Okay.
I gotta catch up to you here.
So you like canned peaches and pears.
And then light syrup you said is important or water.
Or rinse the fruit.
Yes.
Oh I forgot to write down the problem of your family eating the strawberries
before you could eat one. How would you problem solve that?
I think I'll hide the strawberries next time or put a sign on them that says hands off.
Even though that makes me feel like I'm being stingy.
I actually froze some zucchini this year,
so I'll be able to eat zucchini when it's out of season.
So...
hide the fruit or freeze
vegetables when in season, okay.
So let's see...
For veggies tasting bad, you already identified fruits and vegetables that you actually liked the taste of.
So what about the problem of spending your grocery money on meats first?
Well, I think I need to go to the produce section of the grocery store first
to see what fruits and vegetables I will buy and then buy the meat.
I also would like to try some
meals with no meat but I have to find the recipes first.
So recipes for no meat meals.
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Good job brainstorming Roz.
So out of all those options that you talked about, pick one option to try that you know will work.
I think I'm going to try the produce section first. Okay.
So you're going to go produce first.
And your positive action plan is I will...
I will buy the apples, oranges, carrots and grapes.
When?
After work today I'm going to go to town.
I will buy a cooler bag when I get to the store to take my produce home.
And when you said that after work you're going to town. After work. Okay.
So good plan.
So what roadblocks do you think might occur with your plan?
I might forget to buy the bag
or the bag might cost more than I can spend.
If so I'll ask for
a paper bag
which will keep the things cooler compared to a plastic bag.
My family might go right for the chip aisle
and want to buy more than a small bag of chips.
I'll tell them the deal is
a small bag of chips only. Okay.
The grapes and oranges I want to buy might be too expensive.
I'll buy more apples and carrots if I think the others are too expensive.
More apples and carrots? Yeah. Okay.
What can you do to make your success more likely?
I'll tell my family we are going to the produce first.
And that they can only buy one small bag of chips before we get to the store. Okay.
First.
One.
Are there any family or friends that you can count on to help you be successful?
Oh yeah. My son will support my plan because he's interested in healthy eating.
Okay.
That is some great problem solving Roz and your brainstorming gave me lots of ideas
for myself.
On page 10 of session 9 your weekly homework is to make and try a positive action plan
for one challenge you currently are experiencing.
Once you've tried your action plan,
answer the questions on page 10 to evaluate how you did with your plan.
If your plan works. Terrific.
If not you can problem solve again.
In addition to your positive action plan,
be sure to keep track of your weight,
eating and physical activity over the next week.
At our next session, we will discuss 4 ways to healthy eating out.
If you have a favorite restaurant you go to,
you can collect the menus before our next session.
This is very helpful
when the menu lists calories in the meal.
One hint.
You can find menus on calorie information on the web for most national restaurants.
Thanks for joining us today and see you next week. Hágoónee'.
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