- Fruits and vegetables
- Whole grain foods
- Lean protein/seafood
- Low-fat or fat-free dairy items
- Water in place of sugar-based drinks
- Limit saturated fat, sodium, added sugars and alcohol consumption
- 4 servings per day of fruits & vegetables
- 2 servings of lean protein per day (beans, non-fat dairy, chicken breast, etc.)
- 5-6 servings unprocessed carbohydrates (fruits, vegetables & whole grains)
- Minimum 64 oz. of water
Bavaria Health Initiative Owning My Own Readiness Program
#BetterInBavaria
Inspiring a new culture of health for the USAG Bavaria Community
SIX WEEK PROGRAM
Work on your nutrition, mental well-being, sleep patterns and fitness habits!
SUSTAINED MILESTONE POINTS
After developing healthy life-style patterns with the six week program, participants are rewarded for achieving wellness milestones.
ONLY HALF OF ADULTS GET THE PHYSICAL ACTIVITY THEY NEED
TO HELP REDUCE AND PREVENT CHRONIC DISEASES
1 in 10 premature deaths could be prevented by getting enough physical activity.
Regular physical activity can also prevent:
1 in 12 cases of diabetes and 1 in 15 cases of heart disease.
OWNING MY OWN READINESS PROGRAM
The “Owning My Own Readiness” program promotes gradual involvement in regular physical activity, healthier eating patterns and good nutrition, improved sleep patterns and positive mental well-being. This self-guided reporting program tracks goals and acknowledges achievements with a certificate upon conclusion.
After developing healthy regular life-style patterns, participants will be ready to transition into the Sustain Milestone Points phase of the campaign. In this phase of the Initiative, participants are rewarded for achieving wellness milestones (1,000; 1,500; 2,000; 2,500; 3,000; 3,500; 4,000; 4,500; 5,000). Units and community agencies are encouraged to host events that meet the criteria for awarding milestone points.
Click here for registration form. To submit registration form, click here.
Click here for program tracking form.
NUTRITION GOALS:
Include the following items in your diet at least four times per week:
Make healthier food choices by selecting fruits, vegetables, grains, dairy and protein items at least four times per day to get the most nutrition and meet your personal calorie needs. Aim for a variety from each food group and limit saturated fat, sodium, added sugars and alcohol consumption.
SLEEP GOAL:
Stick to a sleep schedule at least four times per week.
Having good sleep habits is critical to your health. Seven to nine hours of sleep are recommended each day. Remove distractions from the room that will interrupt sleep and create a quiet, dark, comfortable sleeping environment. Do not exercise or drink alcohol before bed and do not go to bed hungry.
MIND GOAL:
Identify a relaxing activity you enjoy such as reading, journaling, listening to music or meditation and relax with this activity at least four times a week.
Having a healthy and strong mind allows you to handle the challenges life serves. It also improves concentration and focus to handle stress more effectively. Spiritual connectedness can increase personal peace, happiness and well-being. Breathing and relaxation exercises help reduce blood pressure and mental tension.
FITNESS GOAL:
Work out at least four times a week for a combined total of 180 minutes.
Physical activity is more than just “exercise” or “working out.” It’s living an active lifestyle. Regular movement throughout the day inspires positive health outcomes over time. Endurance can be improved by eliminating tobacco use. Exercise can help prevent and reduce symptoms of anxiety and depression.
OWNING MY OWN READINESS: SUSTAINED MILESTONE POINTS
REGISTER>TRACK>SUBMIT
Earn Certificates of Achievement & milestone patches!
Click here for program tracking form. To submit tracking form, click here.
NUTRITION
Daily Nutrition Goals
All goals met = 4 points per day
Goals not met = 2 points per day but attempted
Goals:
Negative Points
Saturated fats & added sugars = -1 point
Excess alcohol = -1 point
MIND
Log moods = 1 point for each
Relaxing activity = 1 point
SLEEP
7-9 hours per night = 2 points
<7 hours per night = 1 point
FITNESS
Steps
7,000 = 1 point
10,000 = 2 points
15,000 = 3 points
20,000+ = 4 points
(max 15 points per week)
Aerobic Exercise
30 minutes = 1 point
60+ minutes = 3 points
(max 15 points per week)
Strength Training
30 minutes = 1 point
60+ minutes = 3 points
(max 15 points per week)
BONUS POINTS = 1 point
These points can be earned through special events and classes provided across USAG Bavaria. Stay connected for activities that offer these points!
