20 SAMPLE. Your Path to Better Health 19 · That’s why technique matters. • Add water & soap. Wet hands with running water and apply soap. • Lather up. Lather all parts of your

Ways to

Well-Being®

Your Path to Better Health

CALENDAR

2019 SAMPLE.

IMPORTANT PHONE NUMBERS

EMERGENCY MEDICAL SERVICE: 911

EMERGENCY CONTACT

Name

Address

City/State/Zip

Home Phone

Cell Phone

Nearest Hospital

Poison Control Center

Suicide Prevention

Fire

Police

Gas Company

Plumber

SAMPLE.

HEALTH CARE PROVIDERS

Name

Phone

Name

Phone

Name

Phone

NEAREST 24-HOUR PHARMACY

OTHER IMPORTANT INFORMATION

© 2019, American Institute for Preventive Medicine. All rights reserved. www.HealthyLife.com

SAMPLE.

Your Journey

January 2019 Visit HealthyLife.com/2019 for a free newsletter and poster or download ‘HealthyLife Mobile’ from your App store. Access code: 2019

Before you set any goals this year, take some time to truly reflect on your health, and the steps you want to take to make some improvements.

• Set small goals, one at a time. Make them specific and realistic for you. Include a time frame for reaching each one.

• Write them down. Use this calendar to track daily health activities.

• Deal with setbacks. When you have a bad day, acknowledge slip-ups, then get right back on track. Plan how to overcome a similar roadblock in the future.

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

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

New Year’s Day

Martin Luther King Jr. Day

SAMPLE.

Show Kindness to Strangers

February 2019


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

Groundhog Day

Valentine’s Day

Presidents’ Day

Wear Red Day

Visit HealthyLife.com/2019 for a free newsletter and poster or download ‘HealthyLife Mobile’ from your App store. Access code: 2019

Chinese New Year

Think about expanding how you show kindness, especially to people you don’t know (yet).

• More smiles: Smile at strangers, every day.

• Coupons for others: Leave unused coupons next to the products in the store.

• Helping hand: Return shopping carts for people at the grocery store.

• Thanks: Send a thank-you card to the officers at your local police or fire station.

• Coffee kindness: Pay for a stranger’s coffee.

• Parking kudos: Leave a note on a person’s windshield about their great parking job.

SAMPLE.

One More Veggie a Day

March 2019


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

First day of springSt. Patrick’s Day

Daylight saving time begins

(Turn clocks ahead one hour.)


Ash Wednesday

Focus on ways to add just one more serving of vegetables each day.

• Microwave for faster cooking. Steam fresh or frozen green beans, broccoli or bok choy for a quick and easy side dish.

• Cut up and package for later. Use veggies like cauliflower and bell peppers in a stir-fry, casserole or as a snack.

• Frozen — just as nutritious as fresh. Good buys include frozen peas, corn and green beans.

• Enjoy vegetable soups. Look on the package for reduced- or low-sodium soup.

SAMPLE.

Build a Stronger Body

April 2019


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

Earth Day

April Fool’s Day

Easter Easter Monday (Canada)

Tax Day


Passover begins at sunset

Good Friday

Add muscle-strengthening to your aerobic exercises to deliver even more health benefits, like protecting your joints, better balance and more restful sleep.

• Classes: Take a strength-training class to learn the basics.

• Equipment: Use dumbbell or hand/ankle weights, resistance tubes, an exercise ball, and the weight of your own body.

• At-home gear: Use household items for weights, such as water jugs.

SAMPLE.

Be on the Outside

May 2019


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

Mother’s Day

Cinco de Mayo

Memorial Day

Ramadanbegins at sunset

Armed Forces Day

Victoria Day (Canada)


Add more “outdoors” to your life to reduce stress, improve mood and restore attention levels by giving your brain a break.

• Exercise outdoors. Instead of only exercising at the gym or other indoor space, include activities you can do on a nature or fitness trail. Examples include brisk walking, jogging and cycling.

• Spend quality time. Visit a park or go for a social walk with friends and family.

• Get quiet in nature. Find a place to sit quietly to relax or meditate to help connect with your mind, body and spirit.

SAMPLE.

Plan for Emergencies

June 2019


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

D-Day

Father’s Day First day of summer

Flag Day


Do you have a plan for what to do about your medicines during an emergency?

• One-week supply: Have a 7-day supply of medications and other medical supplies. Check expiration dates every six months.

• Storage tips: Store medications in labeled, child-proof containers in a dry, cool place. For refrigerated medicines, plan for some temporary storage.

• An important list: Include a medication list (prescription and non-prescription) and phone numbers for your doctors and pharmacies. Review twice a year.

SAMPLE.

Limit Calories from Alcohol

July 2019


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

Independence DayCanada Day

(Canada)


If you drink alcohol, you could be taking in hundreds of empty calories every week, leading to a steady, unhealthy weight gain.

• Healthy, low-calorie: Drink more non-alcoholic, low-calorie beverages (e.g., sparkling water with lemon).

• Drink “spacers”: Space out alcoholic drinks to make every other one a non-alcoholic drink.

• The company you keep: Try to avoid or limit being around people who drink a lot of alcohol.

SAMPLE.

Prevent Colorectal Cancer

August 2019


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


Eid al-Adhabegins at sunset

If you are aged 50-75, get recommended screenings for colorectal cancer to remove any pre-cancerous tumors before they turn into cancer. Screenings can also find cancer early when treatment is more successful.

• What’s your risk? Discuss with your doctor your risk level and which type of screening is best for you.

• Eat wisely and limit alcohol. Eat a diet with plenty of vegetables, fruits and whole grains, and low in red meats.

• Be active. Get at least 150 minutes of moderate physical activity every week.

SAMPLE.

Learn for Brain Health

September 2019


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

Patriot Day

Labor Day

First day of fall

POW/MIA Recognition Day

Rosh Hashanah begins at sunset


As adults grow older, it’s important for brain health to have new learning challenges, and to improve problem-solving and reasoning skills.

• Endless possibilities: Choose a subject or a skill you are curious about or wished you explored when you were younger. Want to learn a musical instrument? Become more computer-savvy?

• Local learning: Take a course at a library or community college.

• Online and free: Check out the wide variety of free, online courses.

SAMPLE.

Wash Hands for Health

October 2019


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

Columbus Day

Halloween

United Nations Day

Canadian Thanksgiving


Having clean hands is one of the most important things you can do to prevent getting sick and spreading disease-causing germs. That’s why technique matters.

• Add water & soap. Wet hands with running water and apply soap.

• Lather up. Lather all parts of your hands well by rubbing them together.

• Sing a song. Scrub for at least 20 seconds or sing “Happy Birthday” twice.

• Rinse & dry. Rinse well. Dry using a clean towel or air-dry them.

Yom Kippurbegins at sunset

SAMPLE.

Navigate the Holiday Buffet

There’s a healthy way to get around the buffet table and avoid over-eating during the holidays.

• Make a plan. Take a lap around the buffet table to plan what to choose and limit.

• Go for color. Start your meal with a veggie-packed salad with lots of variety.

• Take your time. Eat slowly. Enjoy your meal and be mindful to recognize when you’ve had enough.

• Add healthy options. Arrive at a holiday party with a festive vegetable platter to increase your healthy choice options.

November 2019


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

Daylight saving time ends

(Turn clocks back one hour.)

Veterans Day

Thanksgiving

Election Day

Great American Smokeout Day


SAMPLE.

Ease Holiday Stress

December 2019


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 31Christmas Day

First day of Kwanzaa

First day of winter

Pearl Harbor Remembrance Day

Chanukahbegins at sunset

New Year’s Eve

Boxing Day (Canada)


Try to fit at least 30 minutes of exercise into your day to reduce stress and focus on what makes the holidays special — connecting with family and friends.

• Break it up: Split exercise into 10-minute blocks. For example, after you park, take a short walk before beginning your errand, job or other activity.

• Holiday wonderland: Take a walk through your neighborhood to enjoy the holiday lights and decorations.

• Get out with the kids: Head outside to play an outdoor game.

SAMPLE.

Tell & Ask the Doctor Checklists

During the Doctor/Provider Visit or Call

Have the information from the checklist, above, to refer to or to show your doctor.

Ask questions. Write down the answers. Examples of questions to ask:

• What do you think the problem or diagnosis is?

• What, if any, tests are needed?

• What do I need to do to treat the problem?

• Do I need to take medicine?

• How can I prevent the problem in the future?

• Where can I get more information?

• How are costs handled for this visit and for any tests?

Let your doctor know if you need more time. If the doctor can’t comply, ask if a physician assistant, nurse, etc. can talk to you then or later that day.

Ask when you need to contact your doctor again.

After the Doctor/Provider Visit or Call

Follow your doctor’s advice.

Call the doctor’s office if you have questions.

Tell your doctor if you feel worse, have other problems, or have side effects from medicines.

Schedule tests and/or appointments, as advised.

If you had tests and did not get the results, call your doctor.

Keep return visit appointments.

If you are not satisfied with the service you get, discuss your concerns with the doctor or provider. If you are still not satisfied, consider using another provider.

Before a Doctor/Provider Visit or Call, List Out:

Your signs and symptoms

Results of home testing, such as your temperature

Medicines you take. Make a complete list of them.

Allergies to medicines, food, etc.

Family and personal medical history

Your eating, drinking and sleeping habits

How much daily/weekly exercise you do

Concerns you have about your health

Your sexual functioning

What you would like the doctor to do for you

Your health insurance information

If you have recently had lab tests, X-rays, etc. from other health care providers. If you can, take the results with you.

SAMPLE.

RecipesPumpkin-Banana Smoothie

Directions:Chill pumpkin puree and evaporated milk in the fridge for 2 hours. Place all ingredients in a blender. Cover and blend until smooth. Pour over ice.

Ingredients:1 (15 ounce) can pumpkin puree1 (12 ounce) can evaporated

low-fat milk1½ cups 100% orange juice1 medium banana2 Tbsp. brown sugar2 dozen ice cubes 2 teaspoons ground cinnamon

Serves 6. Per serving: 139 calories, 1 g total fat, <1 g saturated fat, 27 g carbohydrates, 2 g dietary fiber, 4 g protein and 78 mg sodium.

Chicken & Broccoli BakeDirections:Cook rice per package instructions. Melt margarine in skillet over medium heat, add flour and stir (this will be lumpy). Slowly add chicken broth and stir to remove lumps. Add grated cheese. Add cooked rice, chicken, broccoli and stir. Place into a casserole dish coated with nonstick cooking spray. Bake at 350 degrees until heated through, about 25 minutes.

Ingredients:½ cup brown rice, uncooked½ of a (12 ounce) package frozen

broccoli, thawed1 ½ cups cooked skinless chicken

breast, coarsely shredded1 Tbsp. soft margarine2 Tbsp. all purpose flour1 cup chicken broth, reduced

sodium2 Tbsp. Parmesan cheese1/8 teaspoon pepper

Serves 4. Per serving: 241 calories, 6 g total fat, 2 g saturated fat, 29 g carbohydrates, 3 g dietary fiber, 23 g protein and 246 mg sodium.

SAMPLE.

RecipesFruit & Walnut Coleslaw

Directions:Thinly slice cabbage and grate peeled carrots. Chop walnuts and apple. In a large bowl, whisk together vinegar, oil, sugar, celery seed and salt. Add rest of ingredients and toss to mix well.

Ingredients:½ medium red cabbage2 medium carrots½ cup walnuts1 medium apple3 Tbsp. cider vinegar2 Tbsp. canola oil1 teaspoon sugar½ teaspoon celery seed (optional)1/8 teaspoon salt¼ cup dried cranberries


Lentil Vegetable StewDirections:Rinse lentils, then place in a large pot with water. Bring to a boil and add all ingredients. Reduce heat, cover and cook slowly for one hour, adding more water if needed. Remove bay leaf and serve.

Ingredients:1 cup dry brown lentils5 cups water2 Tbsp. canola oil1 medium onion2 carrots1 celery stalk1 (15 ounce) can diced tomatoes,

no salt added1 bay leaf¼ teaspoon each dried thyme &

pepper (optional)½ teaspoon each salt & garlic powder


SAMPLE.

Rx Medicine Log (Record in pencil to keep this list current.)

Medicine Name Dose Color/Shape Reason to Take Prescribed By/Phone # Taken as Prescribed

Yes No

Yes No

Yes No

Yes No

Yes No

Yes No

SAMPLE.

Over-the-Counter Medicine Log (List vitamins, minerals, herbs, too.)

Item Dose Reason to Take Prescribed By/Phone # Taken as Directed

Yes No

Yes No

Yes No

Yes No

Yes No

Yes No

SAMPLE.

2019 Calendar: This Year at a GlanceJANUARY 2019

S M T W Th 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 31

FEBRUARY 2019 S M T W Th 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

MARCH 2019 S M T W Th 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 31

APRIL 2019 S M T W Th 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

MAY 2019 S M T W Th 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 31

JUNE 2019 S M T W Th 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

JULY 2019 S M T W Th 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 31

AUGUST 2019 S M T W Th 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 31

SEPTEMBER 2019 S M T W Th 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

OCTOBER 2019 S M T W Th 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 31

NOVEMBER 2019 S M T W Th 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

DECEMBER 2019 S M T W Th 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 31

SAMPLE.

Documents

20 SAMPLE. Your Path to Better Health 19 · That’s why technique matters. • Add water & soap. Wet hands with running water and apply soap. • Lather up. Lather all parts of your