JUMP INTO SHAPEJUMP INTO SHAPE20092009

Womack’s Nutrition Care Division Presents:

JIS STAFFJIS STAFF

COORDINATORS:COORDINATORS:– Ms. Christi LoganMs. Christi Logan– Ms. Renee BeringerMs. Renee Beringer– 2LT Christin Jessen2LT Christin Jessen

NCD DietitiansNCD Dietitians– LTC Sandra AllenLTC Sandra Allen– Ms. Jennifer BeemanMs. Jennifer Beeman– Ms. Nicole ValleeMs. Nicole Vallee– Ms. Wendy Van WootenMs. Wendy Van Wooten

USARIEM DietitiansUSARIEM Dietitians– LTC Leslee SandersLTC Leslee Sanders– Ms. Kelly BirsenMs. Kelly Birsen

Support StaffSupport Staff– Ms. Johnetta RuffinMs. Johnetta Ruffin– Ms. Shanana McKenzieMs. Shanana McKenzie– SSG Sylvester MurchisonSSG Sylvester Murchison

JIS Program BasicsJIS Program Basics

Enable you to eat healthier, move more and Enable you to eat healthier, move more and live healthier!live healthier!

8 week competition8 week competition– Teams/Individuals/BothTeams/Individuals/Both

Points earned for participationPoints earned for participation– OrientationOrientation– ClassesClasses– Food/Activity logsFood/Activity logs– Weight loss or maintenanceWeight loss or maintenance– Bonus Point ActivitiesBonus Point Activities

How the Weigh-ins Work…How the Weigh-ins Work… Bi-weekly weigh-insBi-weekly weigh-ins

– 0800-1630 0800-1630 – Every other MondayEvery other Monday– NCD Classroom or NCD Intern OfficeNCD Classroom or NCD Intern Office– Weigh-ins CLOSED during classesWeigh-ins CLOSED during classes

Attire Attire – REMOVE BOOTS/SHOESREMOVE BOOTS/SHOES– Civilian/PT gear: subtract 3 # Civilian/PT gear: subtract 3 # – AD Uniforms: subtract 4.5#AD Uniforms: subtract 4.5#

Additional MeasurementsAdditional Measurements– Blood Pressure: every weigh-inBlood Pressure: every weigh-in– Weight: every weigh-inWeight: every weigh-in– Body Fat Percentage: Initial, 3Body Fat Percentage: Initial, 3rdrd, Final weigh-in, Final weigh-in– BMI calculated at initial and final weigh-insBMI calculated at initial and final weigh-ins

Getting PointsGetting Points• Orientation/Classes

– Attend only one of the two Orientations – 4 Basic Classes, 3 Advanced Classes

•Food/Activity Logs – Collected on weigh-in days until 1630– Only given credit for the previous 2 weeks– Hand carry to NCD classroom or clinic– Fax: 907-8735 -- Attn: Christi Logan– Email: christi.logan@us.army.mil

•Weight loss/Weight Maintenance

•Bonus Point Activities•Due by 1630 on Friday

FruitsFruits andand VegetablesVegetables (Fiber, Vitamin A, Vitamin C & Folate) (Fiber, Vitamin A, Vitamin C & Folate)

(Veggies 25 kcal, 0 fat ; Fruit 60 kcal, 0 fat)(Veggies 25 kcal, 0 fat ; Fruit 60 kcal, 0 fat)

1 piece fresh fruit1 piece fresh fruit Baseball or tennis ballBaseball or tennis ball

½ cup canned fruit½ cup canned fruit Packed in 100% juice or light Packed in 100% juice or light

syrupsyrup 4 oz 100% fruit juice4 oz 100% fruit juice

Max allowed per day is 8 ozMax allowed per day is 8 oz 1 cup cubed fruit1 cup cubed fruit ¾ cup berries ¾ cup berries

Blue-, black-, or raspberriesBlue-, black-, or raspberries 1 ¼ c cubed watermelon or 1 ¼ c cubed watermelon or

strawberriesstrawberries

1 cup raw: Cabbage,

lettuce, spinach

½ cup cooked: Brussels

sprouts, broccoli, carrots,

green beans, cauliflower

½ cup vegetable juice

What Doesn’t Count?What Doesn’t Count?

FRUITSFRUITS – AvocadosAvocados– OlivesOlives

VegetablesVegetables – Max allowed for points = ½ c Max allowed for points = ½ c

CornCorn Sweet peasSweet peas Potatoes (sweet or white)Potatoes (sweet or white) Dry beans, peas, lentilsDry beans, peas, lentils

– Black, kidney, pinto, navy, lima, baked, etcBlack, kidney, pinto, navy, lima, baked, etc

Record in ouncesRecord in ounces Caffeine freeCaffeine free Calorie freeCalorie free

– Sugar freeSugar free– DietDiet

Skim or 1% milkSkim or 1% milk Use alternative Use alternative

sweetenerssweeteners– Sucralose (Splenda)Sucralose (Splenda)– Aspartame (Equal)Aspartame (Equal)– Saccharin (Sweet-n-Low)Saccharin (Sweet-n-Low)– Stevia (Truvia)Stevia (Truvia)– XylitolXylitol

FLUIDSFLUIDS<10 kcal/8 oz<10 kcal/8 oz

Flavored watersFlavored waters– FruitFruit22O, Dasani, Propel, etc.O, Dasani, Propel, etc.

Diet Caffeine Free sodasDiet Caffeine Free sodas Sugar Free Kool-AidSugar Free Kool-Aid Sugar Free TangSugar Free Tang Sugar Free LemonadeSugar Free Lemonade Decaffeinated, Decaffeinated,

unsweetened Coffee or unsweetened Coffee or TeaTea

Diet V8 SplashDiet V8 Splash Crystal LightCrystal Light WaterWater

ExerciseExerciseTime

Cardio 45 min = 5 pts/d

Cardio 30 min = 3 pts/d

Organized activities, stability/core exercises or muscular fitness activities = 2 pts/d

Type Cardio (aerobic) = Running, Elliptical, Swimming, Cycling, Walking, Stair Climber, Tae Bo

Other activities (anaerobic) = Weight Lifting, Martial Arts, Yoga/Pilates, Muscle Failure PT

JIS Exercise SessionsJIS Exercise Sessions Offered 3x weeklyOffered 3x weekly All Participants will sign Release WaiverAll Participants will sign Release Waiver Contractors must exercise on own timeContractors must exercise on own time Womack Employees have Commander’s Womack Employees have Commander’s

Approval for 1 hour weekly on Gov’t timeApproval for 1 hour weekly on Gov’t time– Must have permission slip signed by Supervisor to Must have permission slip signed by Supervisor to

participateparticipate– Must attend JIS approved exercise sessions only Must attend JIS approved exercise sessions only

Be sure to pick up:Be sure to pick up:– JIS Exercise Session ScheduleJIS Exercise Session Schedule– Release WaiverRelease Waiver– Womack Employees Permission SlipWomack Employees Permission Slip

RESEARCHRESEARCH

In conjunction with USARIEMIn conjunction with USARIEM Determine effectiveness of JIS ProgramDetermine effectiveness of JIS Program

Looking for a TEAM??Looking for a TEAM??

Sign up on roster with Ms. LoganSign up on roster with Ms. Logan If there are others looking for a TEAM we If there are others looking for a TEAM we

will help connect you.will help connect you.

BONUS ACTIVITY #1:BONUS ACTIVITY #1:RECIPE MODIFICATIONRECIPE MODIFICATION

DUE BY 1630 on (FRIDAY) 6 FEBRUARYDUE BY 1630 on (FRIDAY) 6 FEBRUARY Guidelines will be:Guidelines will be:

– Posted on WAMC BulletinPosted on WAMC Bulletin– Sent via email by 2 FEBRUARYSent via email by 2 FEBRUARY– Can be picked up in NCD Classroom or Clinic or after OrientationCan be picked up in NCD Classroom or Clinic or after Orientation

Bring in a favorite recipe that you have modified to:Bring in a favorite recipe that you have modified to:– Reduce CaloriesReduce Calories– Reduce FatReduce Fat– Reduce SodiumReduce Sodium– Increase FiberIncrease Fiber

A copy of the original recipe and modified recipe are A copy of the original recipe and modified recipe are required (hard copy or email):required (hard copy or email):– Drop off to Ms. Ruffin or SSG Murchison in NCD ClassroomDrop off to Ms. Ruffin or SSG Murchison in NCD Classroom– Email to: (christin.jessen@us.army.mil) Email to: (christin.jessen@us.army.mil)

Winning recipes will be used at NCD’s Specialty Meal Winning recipes will be used at NCD’s Specialty Meal celebrating National Nutrition Month in MARCH!celebrating National Nutrition Month in MARCH!

QUESTIONS??QUESTIONS??