NJAC Journey to Health and Wellness Packet REVISED … · Thank you for participating in the NJAC Journey to Health and Wellness: 90 Day Lifestyle Program. The wellness packet serves

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 [email protected] 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.