Shape Up Day 1 – The Questionnaire

Here is the start of my 90 days to better fitness. The below email is the result of a sign up questionnaire. My thoughts and comments are in (parenthesis).

To: Derek Strauss

Shape Up Schneider Enrollment

May 1, 2011

Thank you for choosing to participate in Shape Up Schneider! You are receiving this email because you completed the Shape Up Schneider enrollment survey in April. Between now and July 29th, we will offer you tips to create healthy changes in your life, motivate you with inspirational quotes, and provide you useless – but perhaps interesting – facts. You will receive this information each week via “The Weeklies”, so keep an eye on your email inbox.

Based on your responses to the enrollment survey, your initial score is:

12 out of 27

19 or less points – Bronze
20-25 points – Silver
26 or more points – Gold
(Yes, I am an out of shape, fat truck driver. Not quite as bad as some that I see, but still, I need lots of work.)

If you provided height and weight data, your Body Mass Index (BMI) Classification is: 40.9 – Obese

Below 18.5 – Underweight
18.5 – 24.9 – Healthy
25.0 – 29.9 – Overweight
30.0 and above – Obese
(See, I am FAT!)

Use this online calculator to calculate your BMI http://www.cdc.gov/healthyweight/assessing/bmi/

Below you will find recommendations to help you get start making improvements. The goal of Shape Up Schneider is to help you improve scores in areas where you are lacking while maintaining your current healthy habits.

Question 1: How many times per week do you intentionally exercise at a moderate or vigorous intensity at least 20 consecutive minutes?
Your Score: 1 out of 3 points

The Centers for Disease Control and Prevention recommends 30 minutes or more of moderate-intensity physical activity on all, or most, days of the week. (Gonna have to find time for this. Most of my workdays are 12-14 hours. The other thing is to get a shower afterwards. They cost money. Don’t want to be stinky). Why consider exercise? Exercise will help lower your risk of premature death, heart disease, certain types of cancer and diabetes. We know exercise takes work!

Fortunately, you will not need large spaces or extensive equipment to begin exercising regularly. (That’s good!)
• Make it a priority to schedule exercise into your day.
• Strive for a total of 120 to 150 minutes of intentional exercise each week and attempt to include strengthening exercises 2 days per week. To determine your intensity, think “sweaty is better”. (Means shower money!)

If you are interested in learning ways to progress your program, or to tone and strengthen your muscles, consider the most convenient and free options first… like using your OC’s exercise room (if available). Walking is free and the fresh air is good for you too. Bring your questions to the attention of an onsite Atlas therapist who would be happy to make suggestions.

Sources: Centers for Disease Control and Prevention; American College of Sports Medicine and American Heart Association

Question 2: How many small meals do you eat per day?
Your Score: 3 out of 3 points

Consuming large amounts of food in one or two sittings can lead to many health issues such as high blood pressure, high cholesterol, type 2 diabetes, osteoporosis, or excessive weight gain. (Aced this one due to an iPhone/Android app called LoseIt.)

• Eat 3 or more small meals per day, waiting 3-4 hours between meals.
• Control portion sizes. If you feel full, you’ve already eaten too much.
• It’s important to give the body time to digest and distribute nutrients.
• Meal planning is the key to consuming balanced meals. See the suggestions below for more information.

Sources: USDA mypyramid.gov and the American Dietetic Association (ADA)

Question 3: Do you actively influence the choices of food in your household?
Your Score: 1 out of 3 points

Regardless of who prepares the food in your household, healthy eating requires planning. If you would like to improve the quality of your diet, it will be helpful to gain the support of those you live with. Making it a family concern offers you support and encouragement.

• Discuss the reasons why a healthy diet is important to you with the members in your household.
• Plan your meals for the week and decide who is going to prepare them.
• Use a list when shopping at the grocery store, to help you navigate around unhealthy options. (But it’s more fun to just buy what looks good.)

Question 4: How many times do you eat out per week?
Your Score: 1 out of 3 points
(Because I am on the road 5-13 days at a time, this seems mandatory. Need to get a better cooler for the truck.)

The average American over age 50, dines out 4-5 x per week. In general, eating in restaurants can be a dangerous game. Consumers have little control. It is difficult know how much salt, sugar or fat the cook has added to your meal in relation to your daily recommended allowances. Another challenge you’ll face at restaurants is portion size. Many restaurants provide portions that are too large to maintain a healthy weight.

• Try and prepare as many meals as you can from healthier foods available at the grocery.
• When preparing meals in your household, consider preparing an extra amount to save for lunch or a dinner on a following day. Bringing leftovers can lessen the need to eat at restaurants.
• When eating out, avoid “ordering with your eyes” or ordering with your sense of smell. It helps to predetermine what you will order before you’re directly exposed to unhealthy dishes inside the restaurant.
• Consider obtaining a resource (pamphlet, book or internet site) that lists nutritional information for the restaurants you visit.
• Eliminate or minimize entrée add-ons, such as sauces, extra cheese, etc., that add fat, sugar or salt to an otherwise reasonable dish.
• Box up, or set a portion of your meal aside to eat at a later time.

Source: Virginia W. Chang, M.D., Ph.D., University of Pennsylvania School of Medicine, Philadelphia

Question 5: How many meals per day do you eat at least 3 food groups?
Your Score: 1 out of 3 points
(That’s tough seeing most meals are from fast food joints or truck stops.)

The basic food groups are: 1. Grains, 2. Vegetables, 3. Fruits, 4. Milk and Dairy, 5. Meat and Beans. Foods within each food group contain an assortment of nutrients; therefore, it’s important to eat a variety of food groups each day. Maintaining variety in your diet will also make your meals more interesting. A balanced diet will provide essential vitamins and minerals as well as sustained energy throughout the day.

Source: USDA Dietary Guidelines for Americans

Question 6: How many fruits or vegetables do you eat each day?
Your Score: 1 out of 3 points
(Hard to keep in truck. Gotta think this one thru)

Studies have shown that people who consume 5 or more servings of fruits and vegetables a day have lower rates of cancer, heart disease, obesity, diabetes, stroke, high blood pressure, osteoporosis and many other conditions. Fruits and vegetables are low fat, low calorie, high fiber, and high in vitamins, minerals, antioxidants, and other nutrients. Be more adventurous with your fruits and vegetables! Try something new; strive to make your meals colorful. The color in fruits and vegetables often indicate different nutrients.

• One serving is equivalent to one medium sized apple, banana, or orange, 1/2 cup cooked vegetables, 1 cup of salad greens. A large salad could be equivalent to 2 or 3 servings.
• 5 servings are good. Start adding one serving a week and aim for a minimum of 5.
• Consider replacing some meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens, or another favorite vegetable. Instead of a high-calorie snack from a vending machine, consider bringing some cut vegetables, nuts or fruit from home.

Sources: US Surgeon General, the USDA Dietary Guidelines for Americans and the American Dietetic Association (ADA).

Question 7: How many 12 oz. non-diet soft drinks do you drink each day?
Your Score: 1 out of 3 points
(Screwed up my answer… I don’t drink “non-diet” soft drinks. I do however drink large quantities of Diet Coke.)

Soft drinks are composed of concentrated sugar and carbonated water. One non-diet soft drink per day contains enough excess calories to add 15 lbs. of body weight per year. (WOW!) Unfortunately, studies show that when people drink calorie-filled sodas, they eat just as much food as people who drink water.

• Try replacing soda with another beverage with an appealing taste, but lower in calories. Examples include Crystal Light To Go packets, SoBe Lean, Gatorade Propel or decaffeinated coffee.
• Granted, diet drinks may not contain calories, but they do not offer any health benefits, either. When you drink any type of soda, you aren’t drinking other beverages that are good for you, like water, milk or 100% fruit juice.

Sources: American Heart Association (AHA) and USDA Dietary Guidelines for Americans

Question 8: How many cigarettes do you smoke each day?
Your Score: 1 out of 3 points
(I know, I know…)

Smoking is the number one contributor to a variety of causes of early death and disease. The research indicates that 70% of smokers want to quit, but only 4-7% actually do so without any help. Because the smoking addiction is both mental and physical, the chance of success is doubled when using a combination of medication and counseling.

QuitPower is a comprehensive tobacco cessation program, which is available to Schneider Associates, spouses, and dependents 18 and over, enrolled in a UnitedHealthcare medical plan. Sixty-five percent of participants have been tobacco-free by the end of the program and 91% indicate that their health has improved after participating in the program. Call 1-877-784-8797 to sign up.

Source: Cleveland Clinic Tobacco Treatment Center and OptumHealth’s QuitPower® Smoking Cessation Effectiveness Study

Question 9: How many minutes did it take you to walk 0.25 miles?
Your Score: 2 out of 3 points

If you are currently sedentary, any additional activity will be beneficial. However, significant health-related benefits are associated when individuals are able to walk briskly at a 3 to 4 mph pace. See the exercise recommendations discussed on Question 1 to increase your activity level.

Source: Centers for Disease Control / American College of Sports Medicine

If you feel you received this message in error or you do not wish to receive future SHAPE UP email communications, please email shapeupsni@gmail.com with the word UNSUBSCRIBE in the subject line.

Healthy living is the reward that awaits you. Visit us online at http://www.physiocorp.com for more information today.
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Published in: on May 3, 2011 at 13:05  Comments (3)  
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3 CommentsLeave a comment

  1. I am your #1 Fan and will check daily!!! And we will definitely get the cooler!

  2. Now I am logged in as myself! Lol!

  3. There ya are!


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