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 7 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 ho w often to do BSE4 20s and 30s at least every 3 years 40 and older annually 35 discuss r
Spotlight Good Health In 13 For your own sake and those you love, take good care of yourself this year. Eat nutritiously, and try to balance the calories you consume with those you burn off through physical activities. If you are overweight, resolve to take in fewer calories and exercise more. Also, schedule recommended health tests, and plan to give yourself time to relax. SUNDAY MONDAY DECEMBER 2012 S M T W T F S 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
NOTES January THURSDAY FRIDAY SATURDAY 3 4 5 10 11 12 2013 17 18 19 24 25 26 31 FEBRUARY S M T W T F 1 3 4 5 6 7 8 10 11 12 13 14 15 17 18 19 20 21 22 24 25 26 27 28 S 2 9 16 23 MARCH S M T W T F 1 3 4 5 6 7 8 10 11 12 13 14 15 17 18 19 20 21 22 24 25 26 27 28 29 31 S 2 9 16 23 30
Show Your Heart Love Treat your heart right. Get at least 30 minutes of exercise most days of the week limit your intake of cholesterol, saturated fats, and trans fats and lose weight if needed. Talk to your doctor about your personal risk for heart disease and learn preventa tive steps to avoid it. Keep your blood pressure in check, and, if youre a smoker, take measures to quit no w. SUNDAY MONDAY TUESDAY JANUARY S M T 1 6 7 8 13 14 15 20 21 22 27 28 29 W 2 9 16 23 30 T 3 10 17 24 31 F 4 11 18
NOTES February THURSDAY APRIL S M 1 7 8 14 15 21 22 28 29 T 2 9 16 23 30 W 3 10 17 24 T 4 11 18 25 F 5 12 19 26 S 6 13 20 27 FRIDAY SATURDAY 1 2 Groundhog Day 7 8 9 14 15 16 2013 Valentines Day 21 22 Washingtons Birthday 23 28
Focus On A Great Plate For smart meal choices, check out the U.S. Department of Agricultures guidelines online at www.choosemyplate.gov. Youll learn to make half your plate colorful fruits and vegetables and half your grains whole grains. The site also encourages everyone to select lean proteins, have several meatless meals a week, and opt for lo wfat or fatfree dairy. SUNDAY FEBRUARY S M T W T F 1 3 4 5 6 7 8 10 11 12 13 14 15 17 18 19 20 21 22 24 25 26 27 28 S 2 9 16 23 S M 1 7 8 14 15 21 22
NOTES March THURSDAY FRIDAY SATURDAY 1 2 7 8 9 2013 14 15 16 21 22 23 28 29 30 Good Friday
Defy Stress Daily Everyone has stress, and handling it effectively helps prevent small problems from escalating. Avoid overeating, smoking, or drinking as a way to deal with anxiety. Instead, use a more positive a pproach by exercising, or taking a break by simply stepping outside for a brea th of fresh air. Express your feelings openly and frequently, and surround yourself with optimistic, caring people. SUNDAY MONDAY TUESDAY WEDNESDAY NATIONAL CANCER CONTROL MONTH 1 2 3 7 8 9 10 14
NOTES April THURSDAY FRIDAY SATURDAY 4 5 6 11 12 13 2013 18 19 20 25 26 27 MARCH S M T W T F 1 3 4 5 6 7 8 10 11 12 13 14 15 17 18 19 20 21 22 24 25 26 27 28 29 31 S 2 9 16 23 30 MAY S M T W 1 5 6 7 8 12 13 14 15 19 20 21 22 26 27 28 29 T 2 9 16 23 30 F 3 10 17 24 31 S 4 11 18 25 JUNE S M T W T F S 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
Live A More Active Life Add extra movement to your daily routine and reap the rewards of improved health. Start by choosing activities tha t fit into your day. Whenever possible, take the stairs, and bike or walk instead of driving. Get more from common tasks, such as washing your car by hand instead of going through the car wash and pushing a la wn mower rather than using one you ride. SUNDAY APRIL S M 1 7 8 14 15 21 22 28 29 T 2 9 16 23 30 W 3 10 17 24 T 4 11 18 25 F 5 12 19 26 S 6 13 20 27
NOTES May THURSDAY FRIDAY SATURDAY 2 3 4 2013 9 10 11 16 17 18 Armed Forces Day 23 24 25 30 31 NATIONAL PHYSICAL FITNESS SPORTS MONTH
Energize With Snacks Maintain your energy between meals without racking up empty calories. Choose snacks that are low in calories, fats, cholesterol, sodium, and sugar. Fruits and veggies, as well as fa tfree yogurt, are good picks. Avoid snacking in front of the TV or computer, where overindulging is a danger. Prepare healthy snacks ahead of time so you ha ve them on hand when the next snack attack hits. SUNDAY MAY S M T W 1 5 6 7 8 12 13 14 15 19 20 21 22 26 27 28 29 T 2 9 16 23 30 F 3 10 17
NOTES June THURSDAY FRIDAY SATURDAY 1 6 7 8 2013 13 14 15 Flag Day 20 21 22 Summer begins 27 28 29
Put Your Best Foot Forward Walking is one of the easiest ways to improve your health, so put on your walking shoes and get moving Choose a safe place to walk and carr y a bottle of wa ter to drink. Protect yourself from the sun by wearing a widebrimmed ha t, sunglasses, and longsleeved clothing. Also, before going out, apply a broad spectrum sunscreen of SPF 30 or higher to generously cover all exposed skin. SUNDAY MONDAY TUESDAY WEDNESDAY NATIONAL RECREATION AND PARKS MONTH 1 Canada Day Cana
NOTES July THURSDAY FRIDAY SATURDAY 4 5 6 Independence Day 2013 11 12 13 18 19 20 25 26 27 JUNE S M T W T F S 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 AUGUST S M T W T 1 4 5 6 7 8 11 12 13 14 15 18 19 20 21 22 25 26 27 28 29 F 2 9 16 23 30 S 3 10 17 24 31 S 1 8 15 22 29 SEPTEMBER M 2 9 16 23 30 T 3 10 17 24 W 4 11 18 25 T 5 12 19 26 F 6 13 20 27 S 7 14 21 28
Dine Out Wisely Treating yourself to a meal out can be fun and healthy. Ask for a small salad with lo wfat dressing on the side. Skip appetizers, and select foods tha t are unbreaded, and are baked or steamed, rather than fried. Eat slowly so your body has a chance to tell you when its full. Say no to buffets, where the urge to overea t can be overwhelming, and if youre ser ved a large portion, share it or take half home. SUNDAY JULY S M 1 7 8 14 15 21 22 28 29 T 2 9 16 23 30 W 3 10 17 24 31 T
NOTES August THURSDAY FRIDAY SATURDAY 1 2 3 8 9 10 2013 15 16 17 22 23 24 29 30 31
Project A Positive Outlook Keep a smile on your face to help make every day brighter. People react to a smile with one of their o wn. Another way to corral optimism is by replacing an y negative selftalk with affirmations about all you can do and will do. Also, keep in mind tha t focusing on the best in everyone makes your life and the lives of those around you tha t much better. SUNDAY MONDAY TUESDAY WEDNESDAY 1 2 Labor Day Labour Day Canada 3 4 8 National Grandparents Day 9 10 11 15
NOTES September THURSDAY FRIDAY SATURDAY 5 6 7 Rosh Hashanah 12 13 14 Yom Kippur 19 20 21 2013 26 27 28 NOVEMBER S M T W T F 1 3 4 5 6 7 8 10 11 12 13 14 15 17 18 19 20 21 22 24 25 26 27 28 29 S 2 9 16 23 30 NATIONAL CHOLESTEROL EDUCATION MONTH HEALTHY AGING MONTH Registered trademark of Educational Television Network, Inc.
Arm Yourself Against Illness Prepare for cold and flu season by protecting yourself and others as best you can. Get a flu shot, wash your hands often, and always cough or sneeze into a tissue or your elbow. Avoid touching your eyes, nose, or mouth, especially if your hands arent c lean. Also, exercise, eat well, and get enough rest all help your immune system better fight off illness. SUNDAY SEPTEMBER S 1 8 15 22 29 M 2 9 16 23 30 T 3 10 17 24 W 4 11 18 25 T 5 12 19 26 F 6 13 20 27 S 7 14 21 28
NOTES October THURSDAY FRIDAY SATURDAY 3 4 5 10 11 12 2013 17 18 19 24 25 26 31 DECEMBER S 1 8 15 22 29 M 2 9 16 23 30 T 3 10 17 24 31 W 4 11 18 25 T 5 12 19 26 F 6 13 20 27 S 7 14 21 28 Halloween NATIONAL BREAST CANCER AWARENESS MONTH
Focus On Family Fitness Make the most of time spent with your family by organizing healthy, enjoyable activities to do together. Plan vacations that include outdoor adventures, such as hiking, swimming, or biking. At home, limit everyones computer and TV use. Instead, involve the whole family in outdoor walks and in games to develop strong bonds and strong bodies a t the same time. SUNDAY OCTOBER S M T 1 6 7 8 13 14 15 20 21 22 27 28 29 W 2 9 16 23 30 T 3 10 17 24 31 F 4 11 18 25 S 5 12 19 26 S
NOTES November THURSDAY FRIDAY SATURDAY NATIONAL ALZHEIMERS DISEASE AWARENESS MONTH 1 2 7 8 9 14 15 16 2013 21 22 23 28 Thanksgiving Hanukkah begins 29 30
Have A Healthy, Merry Month As the holidays near, remember that fun and fitness can go together. You might not be able to keep up with your usual routine, but whenever possible tr y to walk a little more, switch to lowfat holiday foods, and trim your mustdo list so you ha ve time to relax. Give yourself credit for all youve accomplished this year , and look forward to 2014 with optimism. SUNDAY MONDAY TUESDAY WEDNESDAY 1 2 3 4 8 9 10 11 15 16 17 18 22 23 24 25 Christmas 29 30
NOTES December THURSDAY FRIDAY SATURDAY 5 6 7 12 13 14 19 20 21 2013 Winter begins 26 Kwanzaa begins Boxing Day Canada JANUARY 2014 S M T W 1 5 6 7 8 12 13 14 15 19 20 21 22 26 27 28 29 T 2 9 16 23 30 F 3 10 17 24 31 S 4 11 18 25 27 28 FEBRUARY 2014 S M T W T F S 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 SAFE TOYS AND GIFTS MONTH
10 Tips For A Great Plate Use the MyPlate icon from the U.S. Dept. of Agriculture and these simple tips to help you make smart food choices a t every meal. 1. Balance calories. Visit 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 know when youre satisfied so
Healthy Cooking And Baking Substitutions Reduce your intake of calories, fat, sugar, and sodium and increase your intake of fiber with these simple alterna tives. 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 Equal
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 enjo yed 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 appointme
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 self talk when youre al
4 Quick Stretches To Ease Tension These simple exercises can help you stretch a way tension. Give them a tr y. 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 shoulde
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 cer vix, bladder, kidney, panc
7 Keys To Better Heart Health Heart disease is the leading cause of dea th 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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