Coach on Call It was great to talk with you. Thank you for your interest in. I hope you find this tip sheet helpful. Please give me a call if you have more questions about this or other topics. As your UPMC Health Plan health coach, I m ready to help in any way I can. Many things can get in the way of eating fewer calories and less fat. And there can be hurdles to becoming and staying more active. But problems can be solved! This five-step tool can help you solve the toughest ones: Step 1: Describe the problem in detail. Step 2: Brainstorm options for solving it. Step 3: Pick one option to try. Step 4: Make a positive action plan. Step 5: Try your plan. Don t let problems hold you back. Problems are normal. It s how you handle problems that counts. Use this five-step tool when you get stuck. With practice you will become a pro. The example below shows how to use the five steps to solve a problem about eating. Step 1. Describe a problem you have had that relates to eating. Name a specific, recent example. I ate a lot more cheese yesterday than I wanted to. Now, think through the detailed story of how the problem happened: While I was driving home from work yesterday, all I could think about was skipping lunch earlier in the day. I don t know why I did that, because I got hungrier and hungrier as the day wore on. Walking into the house, my only thoughts were on food. I went into the kitchen and started scrambling to make dinner for my family, and I got out some cheese and crackers to snack on. I ended up eating much more cheese than I wanted to. I was so hungry, I just couldn t stop. And I love cheese! CMN17-0330-3f UPMC_17_1520 Copyright 2016 UPMC Health Plan, Inc. All rights reserved C ON C WM SOLVE16WP0758 (MCG) 4/18/17 PDF
Page 2 of 6 From your story, list the main events that led up to the problem in the table below. Include anything that got in the way of your weight-loss plans. Write the chain of events on the left side of the table. Use details. I skipped my lunch because of a deadline. I was very hungry when I got home. I came into the kitchen and started scrambling to make dinner for my family. I got myself some cheese and crackers to snack on. I ate much more cheese than I wanted to. Step 2. Think of options for breaking each link in the chain of events. List them on the right side of the table. I skipped my lunch because of a deadline. I was very hungry when I got home. I came into the kitchen and started scrambling to make dinner for my family. I got myself some cheese and crackers to snack on. I ate much more cheese than I wanted to. Drink a meal replacement shake. Eat a healthy snack before leaving work. Sit down and eat some fresh fruit when I first get in the kitchen. Eat a piece of fruit while I am making dinner. Keep cheese out of the house. Step 3. Pick one of the options from the right side of the table. Choose one that is very likely to work and that you are able to do. Write it here: Keep healthy snacks such as fresh fruit readily available in the house.
Page 3 of 6 Step 4. Make a positive action plan. I will I will do this when First I will The hurdles that might come up, and how I ll handle them, are I will do this to make my success more likely My health coach can help me by My reward will be Sit down and eat some fresh fruit when I first get in the kitchen. Anytime I feel hungry when I get home from work. Make a list of fruits that I like. I don t have any fresh fruit at home. I will make sure I buy several kinds tomorrow at the grocery store. Put a note above the kitchen sink: Fresh fruit! Giving me some ideas for other healthy snacks that fit my calorie and fat gram budget. Taking a hot bubble bath that night. Step 5. The only thing left to do is to try the action plan and see whether it works. If not, choose another option from Step 2. Remember, it may take more than one try. Do not forget to reward your success. My plan worked. And I loved my long hot bubble bath! : Being Active The example below shows how to use the five steps to solve a problem about being active. Step 1. Describe a problem you have had that relates to being active. I skipped my 30-minute walk after lunch two days ago. Figure out the chain of events that led to the problem. Include anything that got in the way of your weight-loss plans. Write the chain of events on the left side of the table. Use details. Step 2. Think of options for breaking the chain of events. List them on the right side of the table. Stayed up late watching a special on TV. Woke up late and didn t have time to pack a lunch. Got to work late; rushed to get work done and grabbed fast food at lunch. Felt tired at the end of the work day and skipped the gym on the way home. Record late night TV programs to watch at earlier times later in the week. Pack lunch the night before. Plan ahead for rush days: make a list of options near work for quick, healthier lunches. Distinguish between a tired mind and a tired body; do a lighter workout to re-energize. Make lunch tonight and go to bed on time to get back on track tomorrow.
Page 4 of 6 Step 3. Pick one of the options from the right side of the table. Choose one that is very likely to work and that you are able to do. Write it here: Plan to walk alone to a fun place. Step 4. Make a positive action plan. I will I will do this when First I will The hurdles that might come up, and how I ll handle them, are I will do this to make my success more likely My health coach can help me by My reward will be Plan to walk alone when my walking partner isn t there. She isn t at work. Plan a fun place to walk to, such as a new bookstore. I might forget. I ll put a note on my bulletin board to remind me: Take a walk today. Next Tuesday, I will look for some fun places to walk to. Suggesting places to walk near where I work. To buy a fashion magazine or other small treat. Step 5. The only thing left to do is to try the action plan and see if it works. If not, think of more options in Step 2. Remember, while it may take two or three tries, or more problems can be solved! My plan worked. I found a new bookstore with great magazines!
Page 5 of 6 : Worksheet Type of problem (circle one): Eating Healthy Being Active Other: Step 1. Describe a problem you have had that relates to eating healthy or being active. Figure out the chain of events that led up to the problem. Include anything that got in the way of your weight loss plans. Write the chain of events on the left side of the table below. Use details. Step 2. Think of options for breaking the chain of events. List them on the right side of the table below. Step 3. Pick one of the options. Choose one that is very likely to work and you are able to do. Write it here: Step 4. Make a positive action plan. I will I will do this when First I will The hurdles that might come up, and how I ll handle them, are I will do this to make my success more likely My health coach can help me by My reward will be Step 5. The only thing left to do is to try the action plan and see whether it works. If not, choose another option from Step 2. Remember, although it may take two or three tries, or more, problems can be solved!
Page 6 of 6 Take Action My SMART* goal for this week Check when completed Make copies of the Worksheet, and keep the original blank to make copies in the future. On one of the copies, complete the worksheet for a problem you have related to your eating or activity. Try the action plan you develop this week. Check the box when you have tried it. Staying on the path to wellness If your action plan did not work: Complete another Problems Can Be Solved Worksheet based on what you have learned and try your new action plan. If your action plan did work: When you are ready, choose two other problems related to your eating and/or activity that you would like to solve. Complete Worksheets for them. Check the boxes when you have completed them. *SMART goals are Specific, Measurable, Appropriate, Realistic, and Timely. For example, On Monday, Wednesday, and Friday this week, I will eat a piece of fresh fruit at breakfast and lunch. SMART goals help you succeed! If you have any trouble setting your weekly SMART goals, ask your health coach for help. The information in this tip sheet is for educational purposes only. It is not intended or implied to be a substitute for professional medical advice. Before making changes, always talk to your doctor about what is right for you. Source: Information provided by the University of Pittsburgh Obesity and Nutrition Research Center (grant DK046204 from the National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases).