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Personal This book is the personal property of NAME ADDRESS CITY STATE ZIP PHONE EMAIL PLEASE RETURN IF FOUND In case of illness or accident, notify NAME PHONE RELATIONSHIP Emergency medical information BLOOD TYPE ALLERGIES PHYSICIAN PHONE Stay focused on good health throughout the year . Keep motiva ted with the valuable health reminders for each month and additional informa tion in the back of this planner 1

Early detection is one of the best tools you can use in your efforts to be healthy and fit. Dont neglect your health screenings. If something needs medical a ttention, the sooner Important Health Tests Test Frequency Appt. Date Blood Pressure Reading Cholesterol Check Colorectal Exams1 Every 12 years more frequently if over 14090 or as directed by doctor Every 5 years or as directed by doctor 50 and older one of these 6 screening tests. Talk to your doctor about which test is best for you. T

its detected, the better. Try planning checkups around your birthday theyre easier to remember that way. Test WOMEN ONLY Bone Density Test for osteoporosis Breast SelfExam1 Clinical Breast Exam1 Endometrial Screening1 Mammogram1 Pap Test1 Frequency Under 65 for postmenopausal women with risk factorsbaseline test, then as needed 65 and older baseline test, then as needed Starting in 20s choose whether or how often to do BSE4 20s and 30s at least every 3 years 40 and older annually 35 discuss ri

A Fresh Start SUNDAY DECEMBER 2013 S M T W T F S Its a new year and an opportunity for a new you. Make a list of resolutions you can keep to ward a healthier lifestyle, a positive attitude, more time with the family, and overall wellness in body, mind, and spirit. Improved nutrition, fun physical activities, and smart choices can make this your year. Take steps to enjoy the many benefits of healthy living MONDAY S M T W T F S TUESDAY S M T W T F S WEDNESDAY FEBRUARY MARCH 1 1 2 3 4 5 6 7

NOTES THURSDAY FRIDAY SATURDAY January 2 3 4 9 10 11 2014 16 17 18 23 24 25 30 31 NATIONAL VOLUNTEER BLOOD DONOR MONTH

You Gotta Have Heart SUNDAY S M T W T F S Treat your heart right and it will do the same for you. A heartfriendly diet features foods low in sodium, cholesterol, trans fats, and saturated fat. Strengthen your cardiovascular system by getting aerobic exercise for 30 minutes on five or more days a week. Try brisk walking, swimming, bicycling, or sports like tennis and basketball. MONDAY S M T W T F S TUESDAY S M T W T F S WEDNESDAY JANUARY MARCH APRIL 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

NOTES THURSDAY FRIDAY SATURDAY February AMERICAN HEART MONTH NATIONAL CHILDRENS DENTAL HEALTH MONTH 1 6 7 8 13 14 15 2014 Valentines Day 20 21 22 Washingtons Birthday 27 28

Eat, Drink, And Be Healthy SUNDAY S M T W T F S We all enjoy a good meal, and we should. But learning to eat the right amount will help keep you in good sha pe. Savor each bite and tune into when enoughs enough so you dont overea t. Serve sensibly sized portions and avoid going back for seconds. Remember to make half your pla te fruits and vegetables, and that water is a better choice than sugar y drinks. MONDAY S M T W T F S TUESDAY S M T W T F S WEDNESDAY FEBRUARY APRIL MAY 1 2 3 4 5 6

NOTES THURSDAY FRIDAY SATURDAY March NATIONAL NUTRITION MONTH Registered trademark of Academy of Nutrition and Dietetics 1 6 7 8 2014 13 14 15 20 21 22 Spring begins 27 28 29

Sleep Right Every Night SUNDAY MONDAY Most people need seven to nine hours of sleep each night to maintain physical and mental well being. Sleep soothes and restores us after a long day of work and play. Youll wake up refreshed, revitalized, and ready to tackle the new day. A good nights sleep also decreases your risk for depression, heart disease, diabetes, and weight gain. Sweet dreams TUESDAY WEDNESDAY NATIONAL CANCER CONTROL MONTH STRESS AWARENESS MONTH 1 2 6 7 8 9 13 14 15 16

NOTES THURSDAY FRIDAY SATURDAY April 3 4 5 10 11 12 2014 17 18 19 Good Friday 24 25 26 S M T W T F S MARCH S M T W T F S MAY S M T W T F S JUNE 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 30 31 25 26 27 28 29 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Find The Fun In Fitness SUNDAY S M T W T F S Exercise is essential if you want to look and feel your best. Making it fun will make it a habit. Choose physical activities that you enjoy. Explore dancing and gym classes, or try new sports. Yard work, gardening, and walks around the block count as well. Find something you like to do and rea p the rewards of improved fitness. Start moving today MONDAY S M T W T F S TUESDAY S M T W T F S WEDNESDAY APRIL JUNE JULY 1 2 3 4 5 6 7 8 9 10 11 12 13

NOTES THURSDAY FRIDAY SATURDAY May 1 2 3 8 9 10 2014 15 16 17 Armed Forces Day 22 23 24 29 30 31

Here Comes The Sun SUNDAY MONDAY Theres nothing nicer than a bright, warm dayexcept when it comes to your skin. The suns rays feel great, but they can cause wrinkles, age spots, and skin cancer. Protect yourself and your family with sunscreen of SPF 30 or more, sunglasses that have full UV protection, widebrimmed hats, and long sleeveseven on cloudy days. TUESDAY WEDNESDAY 1 2 3 4 8 9 10 11 15 16 17 18 Fathers Day 22 23 24 25 29 30 NATIONAL SAFETY MONTH

NOTES THURSDAY FRIDAY SATURDAY June 5 6 7 12 13 14 2014 Flag Day 19 20 21 Summer begins 26 27 28 S M T W T F S MAY S M T W T F S JULY S M T W T F S AUGUST 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 31 25 26 27 28 29 30

Brighten Your Smile SUNDAY S M T W T F S Seeing your dentist regularly is important for dental hygiene. Do your part at home as well to keep tooth and gum disease a way. Floss daily and brush morning and night with fluoride toothpaste and a c lean toothbrush. Along with twiceyearly dental exams and cleanings, this will keep you on track for a bright smile and a lifetime of good oral health. MONDAY TUESDAY WEDNESDAY JUNE 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 2

NOTES July THURSDAY FRIDAY SATURDAY 3 4 5 Independence Day 2014 10 11 12 17 18 19 24 25 26 31 S M T W T F S AUGUST S M T W T F S SEPTEMBER 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 31 25 26 27 28 29 30 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Reach For Water SUNDAY S M T W T F S Its a fact Water is essential to life. Your body is twothirds water and constantly needs to be replenished with liquids. Keeping a bottle of wa ter nearby helps to ensure tha t youre getting enough. Know that some foods provide water as well, especially fruits and vegetables. Juices, milk, and even tea and coffee also can help you stay hydrated. MONDAY S M T W T F S TUESDAY S M T W T F S WEDNESDAY JULY SEPTEMBER OCTOBER 1 2 3 4 5 6 7 8 9 10 11 12 13 14

NOTES THURSDAY FRIDAY SATURDAY August 1 2 7 8 9 2014 14 15 16 21 22 23 28 29 30

Be A Germbuster SUNDAY You cant get around itgerms are ever ywhere, spreading colds, the flu, and more. One key way to defend yourself against diseasecausing germs is to keep your hands c lean. Wash them often with soap and water, or use a hand sanitizer. Bolster your immune system as well by getting adequa te rest, maintaining a wellbalanced diet, and having an annual flu shot. MONDAY TUESDAY WEDNESDAY NATIONAL CHOLESTEROL EDUCATION MONTH 1 Labor Day Labour Day Canada 2 3 7 National Grand

NOTES THURSDAY FRIDAY SATURDAY September 4 5 6 11 12 13 18 19 20 2014 25 26 27 Rosh Hashanah S M T W T F S AUGUST S M T W T F S OCTOBER S M T W T F S NOVEMBER 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 31 25 26 27 28 29 30 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 30 24 25 26 27 28 29

Know Your Numbers SUNDAY S M T W T F S Do you know the healthrelated numbers that could save your life Recommended screenings, including for blood pressure, cholesterol, and blood sugar, can catch problems when they are more easily trea ted. Getting yourself checked out simply makes good sense. Talk with your doctor about the screenings and tests tha t are advised for you. MONDAY S M T W T F S TUESDAY S M T W T F S WEDNESDAY SEPTEMBER NOVEMBER DECEMBER 1 1 2 3 4 5 6 7 8 9 10 11 12 13 14

NOTES THURSDAY FRIDAY SATURDAY October 2 3 4 Yom Kippur 9 10 11 2014 16 17 18 Bosss Day 23 24 25 30 31 Halloween NATIONAL BREAST CANCER AWARENESS MONTH

Maintain, Dont Gain SUNDAY S M T W T F S Yearend weight gain doesnt have to be your fate. Challenge yourself to stay within one to two pounds of your preThanksgiving weight through the end of the year . Curb your appetite before a social gathering or a large meal by munching on ra w vegetables or a piece of fruit. Limit alcohol, eggnog, and punch, which are high in calories. At parties, steer clear of the food table and mingle with others. MONDAY S M T W T F S TUESDAY S M T W T F S WEDNESDAY

NOTES THURSDAY FRIDAY SATURDAY November NATIONAL ALZHEIMERS DISEASE AWARENESS MONTH 1 6 7 8 13 14 15 2014 20 21 22 27 28 29 Thanksgiving

Happy Healthy Holidays SUNDAY MONDAY Its the season for giving, and whats better than a gift of good health for yourself and your loved ones Dont let holiday tempta tions compromise your vitality. Watch what you eat and drink, keep exercise and sleep as priorities, and avoid making too many commitments. Take time to count your blessings and plan for another year of improved wellness TUESDAY WEDNESDAY SAFE TOYS AND GIFTS MONTH 1 2 3 7 8 9 10 14 15 16 17 Hanukkah begins 21 22 23

NOTES THURSDAY FRIDAY SATURDAY December 4 5 6 11 12 13 18 19 20 2014 25 26 Kwanzaa begins Boxing Day Canada S M T W T F S 27 Christmas S M T W T F S NOVEMBER JANUARY 2015 S M T W T F S FEBRUARY 2015 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 30 24 25 26 27 28 29 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28

10 Tips For A Great Plate Use the MyPlate icon from the U.S. Deptartment of Agriculture and these simple tips to help you make smart food choices at every meal. www.choosemyplate.govmyplateindex.aspx for your personal daily calorie level. Knowing this level can help you get to or maintain a healthy weight by balancing your calorie intake with your calories burned through activity. 2. Enjoy your food, but eat less. Savor each meal and learn to kno w when youre satisfied so you dont overeat. 3. Av

Healthy Substitutions For Cooking And Baking Reduce your intake of calories, fat, sugar, and sodium and increase your intake of fiber with these simple alternatives. INSTEAD OF Baking powder Butter or margarine in baking Butter or margarine in cooking Canned fish in oil Canned vegetables Cheese cheddar, Swiss, jack Cream Cream cheese Egg Ground beef Mayonnaise Packaged noodle or rice mixes Salt Soups, broth and creamed Sour cream Sugar White flour Whole milk SUBSTITUTE Lowsodium baking powder Eq

Make Exercise Easy Exercise is essential for wellness, and especially helpful for losing or mana ging weight. The U.S. Centers for Disease Control and Prevention recommends tha t all healthy adults get the follo wing At least 2 hours and 30 minutes 150 minutes of moderateintensity aerobic activity e.g., brisk walking every week At least 1 hour and 15 minutes 75 minutes of vigorousintensity aerobic activity e.g., jogging or running every week OR AND Musclestrengthening activities e.g., pushups

Walk For Health Walking is the one exercise tha t almost anyone can do, regardless of age or level of physical fitness. Everyone has something to gain from a 30minute brisk walk enjoyed most days of the week. Common benefits include Increased cardiovascular fitness Reduced stress Increased energy Improved sleep and eating habits Lowered risk of osteoporosis, obesity, heart attack, and stroke Heres How To Get Started Plan a walking schedule and stick to it. Write it down in your appointmen

Reduce Stress...Increase Health Stress is a part of ever yones life. And a little stress can be a good thing, heightening your senses and productivity. However, too much stress can cause or worsen physical and emotional problems, as well as contribute to weight gain. Take action to manage your stress with these simple techniques. Engage in positive selftalk. For instance, rather than tell yourself, I cant do this, remind yourself, Ill do the best I can. Practice positive selftalk when youre alo

4 Quick Stretches To Ease Tension These simple exercises can help you stretch a way tension. Give them a try. 1. Upper Back Stretch Sit up straight with your fingers interlaced behind your head. Keeping your shoulders down, lift your chest and bring your elbows back as far as you can. Hold for 10 seconds. 2. Shoulder Rotations Sit up straight. Bring your shoulders up to your ears and then back behind you. Then move them forward, making imaginary circles. Do 10 forward rolls, then roll shoulder

10 Ways To Reduce Your Cancer Risk 1. EAT RIGHT. Have a variety of healthy foods each day, with an emphasis on fruits, vegetables, and whole grains. Cut down on red meat. 2. MAINTAIN A HEALTHY WEIGHT. Overweight and obesity have been linked to cancers of the breast, uterus, colon, and rectum. Avoid excessive weight gain by balancing your calorie intake with physical activity . 3. STOP SMOKING. Tobacco use accounts for most lung cancers and can cause cancers of the cervix, bladder, kidney, pancre

7 Keys To Better Heart Health Heart disease is the leading cause of death for Americans. Some risk factors, such as family history and age, cant be changed. However, here are seven ways to improve your health and help prevent heart disease and stroke. AVOID TOBACCO. Smoking more than doubles your risk for heart disease. If you smoke, commit to quit. Secondhand smoke also is harmful. MAINTAIN A HEALTHY WEIGHT. Excess weight strains the heart. Keep your weight under control. Reducing your intak

Weight Management Checklist Excess weight is a risk factor for man y illnesses, including heart disease, diabetes, and certain cancers. Take action to reduce and mana ge your weight. Remember that the key to weight loss and to maintaining a healthy weight is properly balancing the calories you take in with the calories you expend in physical activities. Check with your doctor before enga ging in an exercise program if you ha ve a medical condition or symptoms of a health problem. Use a

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