Learn how good habits can improve well-being

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‘The Snowball Effect’
By: Donovan L. Ingraham ASc, BSc, MSc

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STATISTICS
“In 2012, the overall prevalence of
overweight and obesity was 79.2%, without
significant differences between the sexes.”
“In 2013, 45.7% of children aged 13-15 were overweight and 21.0% were
obese; 29.6% had not engaged in physical activity in the previous week;
83.4% had consumed fewer than five fruits or vegetables during the
previous week; 28.6% had consumed alcohol, 13.7% had smoked, and
15.1% had used drugs in the previous month.”

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Small ‘habits’ creates BIG ‘changes’
a ‘habit’ nurtures “Habit(s)” – Donovan L. Ingraham

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Small ‘habits’ creates BIG ‘changes’

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Small ‘habits’ creates BIG ‘changes’
Habits: “Every time I brush my teeth… I run the
water at the tap knowing the WORLD is in a ‘water
crisis.’ Sadly, I tend to forget but if I become
attentively aware while the water is running to
TURN THE WATER OFF… I turn it off immediately!
It is a bad habit!” – Donovan L. Ingraham

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B.J. Fogg Behavior Model

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RULES:
1. ONLY answer ‘yes’ or ‘no’ definitively to each question.
2. If four (4) yes’ then you are a healthy individual.
3. If four (4) no’s then you are an unhealthy individual.
4. If three (3) yes’ your Lifestyle is stable; near critical.
“The worst day is the first day. Press the reset button if you
have to. Get past the first day. Stay in it and never get out of it.”
1. Do you eat F&V at every meal?
2. Do you consume a minimum 8 glasses of water every 2-3 hours, every day?
3. Do you exercise a minimum 4x per week?
4. Do you eat BREAKFAST, LUNCH, & DINNER at the same time every day
without missing a meal?
5. Do you consider exercise and healthy eating very important for your life?
LIFESTYLE ASSESSMENT

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*Weight loss attempts over a lifetime:
AVERAGE = 5.3 attempts
WOMEN = 7 attempts
Self- Assessment

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Self-Assessment

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Measuring your ‘POOP’

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Daily Fruit & Vegetable Consumption

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“Man cannot survive on green leafy
vegetables alone!” – Donovan L. Ingraham

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Remember:
1. Write a grocery shopping list.
2. Make this a ‘habit.’
3. Come on try it! 
Daily Fruit & Vegetable Consumption

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Daily Fruit & Vegetable Consumption

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Myth – Carbohydrates cause Obesity
Glycemic Index (GI): how quickly foods cause
our blood sugar levels to rise.

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NUTRITION HINT: Newer brands tend to be better
regulated and produced with ‘better’ ingredients.
Grocery Shopping – Beware of ‘old’ Brands

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https://www.precisionhydration.com/blogs/hyd
ration_advice/different-types-of-sports-drink-
and-when-to-use-them
What is your ‘WATER’ intake?

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What is your ‘WATER’ intake?

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STRESS causes OBESTY

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Bad habits causes Obesity

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How to identify your Body TYPE

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‘You are your brother keeper
challenge.’ – members encourage a
partner to go for a 5 minute walk
after lunch. (Burn Calories Challenge).
HOBBIES = Habits

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“Consistency will make you smile when you
look in the mirror.” – Donovan L. Ingraham

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Country, Culture & Wellbeing

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Country, Culture & Wellbeing
The Bahamas
Bermuda
Cayman Islands British Virgin Islands
Turks & Caicos

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Country Name Life
Expectancy
Reason
France 81.56 A diet used as a model for health. Citizens eat small portions and well-balanced meals, they drink a
moderate amount of red wine, participate in a lot of walking and lead less sedentary lives.The creation
of the worlds obsessions for organic produce & fresh ingredients.
Italy 81.95 A Mediterranean diet rich in Olive Oil (Omega3’s ) and are very active individuals.
Australia 81.98 Self- reliant on food sources and uses a lot of natural foods found within their country.
Most Australians surf, swim, play rugby, hike or bike.
Switzerland 82.28 Exercise is all year round (winter sports in the winter and mountain climbing in the
summers).The Swiss takes advantage of the mountains all year round.
Spain 83.12 Small portions of a variety of foods called ‘Tapas.” Additionally they partake in a daily
ritual of “siesta,” a two hour nap mid-day which helps to lower stress levels and improve
sleep quality.
Japan 84.19 The Japanese eat very well- they eat fish versus red meat, eat less dairy, butter and milk
while eating a diet high in seaweed (iodine) drink a lot of green tea and eat plenty
vegetables with small portions consumed.
Monaco 89.63 This is a wealthy country with most people typically having their own chef to plan meals
for them.Additionally, most people live very stress-free lives limiting gastric stomach acids
production leading to HTN and Heart Disease.
Country, Culture & Wellbeing

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Food MARKETING & Cultural Degradation

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“The pain of discipline is nothing
like the pain of disappointment.”

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ThankYOU!
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