Goals

SHIFT Results Goals

The SHIFT program is designed to help you (1) achieve and maintain a healthy body weight and (2) prevent workplace injuries and crashes.  To achieve these results, the SHIFT program is focused on daily behavioral goals that can make a BIG difference in your safety and health!  SHIFT behavioral goals are challenging, but attainable, and are based on current research and legal regulations.

SHIFT Daily Behavioral Goals

DIET (five-a-day and good fats!)

1. Eat five servings of fruits and vegetables each day. 
2. Replace bad fats with good fats.
• Avoid foods high in saturated (bad) fat on most days (eat red meat and whole milk dairy servings on 3 or fewer days per week).
• Replace bad fats with unsaturated (good) fats from fish and vegetables whenever possible (examples: eat avocado instead of sour cream; eat almonds instead of packaged snacks with transfats). 
• Try to eliminate transfats (man-made hydrogenated oils) from your diet.
3. Replace bad carbs with good carbs
• Avoid high glycemic index foods on most days (eat the following types of foods on 3 or fewer days per week: sugar drinks or candy, highly processed snacks, white bread and pasta, potatoes)
• Replace white bread and pasta with whole grain alternatives. Replace processed snacks with fruits and vegetables.
• Replace sugar drinks and candy with sweet alternatives such as diet drinks and dried fruit. Use artificial sweeteners if it helps you cut back on sugary foods.

EXERCISE (walk and move!)

1. Engage in 30 total minutes of moderate physical activity on most days (4 of 7 days a week).

SAFETY (defend and protect yourself!)

1. Wear your safety belt. 
2. Drive at or below posted speed limits and adjust for weather conditions.
3. Follow Hours of Service regulations. 
4. Decline work when you are not fit to drive (for any reason). 
5. Apply best safety practices when performing physical work (use personal protective equipment, proper tools, good body mechanics, ask for assistance).