njac journey to health and wellness packet revised … · thank you for participating in the njac...
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NJAC Journey to Health and Wellness
90 Day Healthy Lifestyle Virtual Program
Sponsored by the
North Jersey Alumnae Chapter of
Delta Sigma Theta Sorority, Inc.
Table of Contents Introduction ........................................................................................ 2
Guidelines ........................................................................................... 2
Points System ..................................................................................... 3
Personal Assessment........................................................................... 5
Quick Recipes ................................................................................... 10
Resources .......................................................................................... 11
INTRODUCTION
Thank you for participating in the NJAC Journey to Health and Wellness: 90 Day Lifestyle Program. The wellness packet
serves as your personal tool to guide your journey to health & wellness during these three months and forward. It will assist you
in your efforts to achieve better nutrition, fitness and mental/spiritual health.
For each physical and mental health activity you participate in, you will earn a certain amount of points. All points are earned
each day except those marked differently. It is suggested that you tally up your weekly points. If you complete the 3 month
program, please email your totally points to physicalandmentalhealth@northjersedeltas.org for a program certificate.
GUIDELINES
• Each Delta interested in the program should have a non-Delta join them. You do not have to be a Delta to participate.
• Complete a pre/post assessment questionnaire to determine your personal health & wellness goals. For your personal
use only.
• Each month there will be a different set of challenges to keep you motivated. There is point system for each challenge.
• Nutritional, mental health, spiritual and physical activity tips will be posted via our program blog and Facebook
page.
**Please see your health care provider before starting a weight loss program. The material in this packet is for
informational purposes only.
POINTS SYSTEM
Exercise: Earn up to 35 points each week for exercise.
Exercise has been highly proven to be an enhancement to a healthy lifestyle.
February – 2 days a week for at least 30 minutes
March – 3 days a week for at least 30 minutes
April – 4 days a week for at least 30 minutes
Journal Food Intake: Earn up to 35 points each week for logging your food = 5 pts. x 7 days
Consider journaling all food/drink intake. Use any method that is the best fit for you, online or notepad, to track caloric intake
and see what you are eating (input) and how much exercise you are doing (output). Consider following the food pyramid guide
for food servings. Suggested online journaling sites, also available on smartphones:
myfitnespal.com
sparkpeople.com - provides sample breakfast, lunch and dinner menus
loseit.com
Fruits/Vegetables: Earn up to 35 points each week for fruits/vegetables intake = 5 pts. x 7 days
Consider eating at least 2 servings of fruit (1/2/c each) and 3 servings of vegetables (1c.) per day, and limit the starchy
vegetables.
Water: Earn up to 21 points per week for drinking 8 glasses (64 oz) of water/day = 3 pts. x 7 days
Buddy System: Earn up to 3 points per week for contacting your buddy partner = 1 pt. x 3 days
Having a buddy is encouraging, motivating and can help you to be more successful. For each day that you are in contact with a
partner (email, phone, blog, text, voice mail, social media etc.) you get 1 point.
Weigh In Points: Earn 10 points per week for tracking your weight.
Bonus Points: 7 points each
Post a before and after picture in the Facebook group
Take a picture and check in the Facebook group during workout - 1x a week
Comment on a blog entry - 2 x a week
Try a new recipe, taking a picture of food and posting on Facebook group -- 1x a week
Sample Physical Activity
30 minute walk with friends
10 min each morning stretching major muscles
Zumba or Yoga class with friends
Wii Fit exercise game with your family, friends
Sample Nutrition Tips
Your fist is about the same size as one cup of fruit or pasta.
Your thumb (tip to base) is the size of one ounce of meat or cheese.
Your palm (minus fingers) equals three ounces of meat, fish, or poultry.
Your cupped hand equals one to two ounces of nuts or pretzels.
Sample Mental and Spiritual Health Tips
Scheduling time for self-meditation
Reading a scripture or an affirmation
Starting a gratitude journal
Depositing money in a weekly self-appreciation jar
Name _______________________________________________
Age ____________
Height _______ft. _______in
Weight ____________
BMI ____________
Allergies ______________________________________________
_____________________________________________________
_____________________________________________________
Personal Goal _________________________________________
_____________________________________________________
_____________________________________________________
By April 2014, I want… _________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
To learn about BMI, log onto http://www.choosemyplate.gov/supertracker-tools/resources/bmi-calculator.html
WEBSITES/RESOURCES
Websites Organization Website
Eastern Region Program Planning
Health & Wellness
www.easternregiondst.org/reginitiatives.html
African American Collaborative
Obesity Research Network
(AACORN)
www.aacorn.org/
Physical Activity Guidelines for
Americans
www.health.gov/paguidelines/guidelines/
President's Council on Fitness, Sports
& Nutrition
www.fitness.gov/eat-healthy/
US Department of Agriculture –
Choose My Plate
www.choosemyplate.gov/
US Department of Agriculture –
Center for Nutrition Policy and
Promotion
www.cnpp.usda.gov/
My Pyramid Worksheet www.choosemyplate.gov/downloads/ArchivedMyPyramid/Worksheet_3200_18.pdf
My Fitness Pal
www.myfitnesspal.com
Spark People www.sparkpeople.com/
Lose It!
www.loseit.com
DISCLAIMER
All information and tools presented within this packet are intended for educational and recreational purposes only. Any health, diet or
exercise advice is not intended as medical diagnosis or treatment. If you think you have any type of medical condition you must seek
professional advice even if you believe it may be due to diet, food or exercise.
The packet information is taken from the Delta Sigma Theta Sorority, Inc, Eastern Region Program and Planning Physical and Mental
Health Lose To Win Implementation & Evaluation Toolkit and the Delta Sigma Theta Sorority Physical and Mental Health
Passport (with some minor modifications). The food pyramid guide is taken from the US Department of Agriculture.
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