Second edition My year of changereddeerpcn.com/Programs/PublishingImages/Pages/My... · Making a Lifestyle Bucket List It’s popular to have a bucket list of big adventurous things

My year of change My choices reveal my priorities.

Second edition

RED DEER PRIMARY CARE NETWORK MY YEAR OF CHANGE 1

Red Deer Primary Care Network (RDPCN) 5120 – 47 St. Red Deer, Alberta T4N 1R9

Phone: 403.343.9100

Website: www.reddeerpcn.com

Phone/office hours: 8:30 a.m. – 4:30 p.m., Monday – Friday More copies of My Year of Change are available at the RDPCN or on our website.

Innovative, comprehensive and continuous care for all patients in our community.

Contents 2 The POWER of Individual Lifestyle Choices

4 Making a Lifestyle Bucket List

7 Suggested Monthly Goals

21 My Year of Change

36 Health Checkups

41 RDPCN Programs

45 Resources

My year of change belongs to: Phone:

RED DEER PRIMARY CARE NETWORK MY YEAR OF CHANGE 2 RED DEER PRIMARY CARE NETWORK MY YEAR OF CHANGE 3

The POWER of Individual Lifestyle ChoicesDid you know that if we eat well, quit smoking and exercise regularly, 80% of chronic disease would be eliminated? And healthy lifestyles have a bigger impact on aging than your genes and family history. The research shows that the keys to healthy aging are being socially connected and physically active, eating healthy, being smoke free and living in healthy environments. The fountain of youth is within each of us.

DECIDE to cultivate new lifestyle habits this year. The habits that make up your lifestyle are developed over years. If you decide, you can make new habits. Stop and reflect on where you are at right now. Do you have some habits you’ve been meaning to change? Are you a bit of a couch potato who watches too much sports or reality TV? Have you been working so hard for so long that you have forgotten what it is like to play?

Think about how you would like to feel/look in one year. Decide to make a commitment to a year of change one day at a time starting today!

You know you have a new habit when:• It’s more natural to do it than not do it.• It requires little or no willpower.


Making a Lifestyle Bucket ListIt’s popular to have a bucket list of big adventurous things to do before you die. It might include things like seeing the Blue Jays play, travelling to all seven of the continents, or sky diving. A bucket list can help you to make your big exciting goals clear.

But a bucket list can also be a powerful tool to spur you on every day. Consider making a Lifestyle Bucket List that will help you to create new habits that will leave you feeling re-energized! My Year of Change is free, but the changes you will make are an invaluable investment in your future!

What will be on your Lifestyle Bucket List this year? Check off your big one or two bucket list goals from the suggestions on the next page. Keep in mind these are only suggestions, if you don’t see what you would like to do, add your own. Try not to work on too many things at once because it can become overwhelming.

Lifestyle Bucket ListBody

Exercise more

Eat better

Lose weight

Cut back on alcohol

Get more sleep

Quit smoking

___________________________________

___________________________________

___________________________________

Mind/spirit

Find balance

Be happier

Challenge your mind

Find a purpose

Connect more with people

Improve relationships

Declutter

___________________________________

___________________________________


Decide to StartNow you might be saying to yourself, “I’ve had these goals for a while, but I haven’t accomplished them.” That’s likely because you haven’t decided exactly what you want to do and how you will do it. For example, exercise more doesn’t commit you to do anything specific. But if you commit to going to a spin class three days a week and mark it in your calendar, you have committed to a specific goal that you can achieve.

The next few pages will give you lots of examples of what your goals could be for success in accomplishing your bucket list.

When you are ready to start writing down your monthly goals, go to page 23.

Suggested Monthly GoalsBody

Exercise more (See page 43 for physical activity guidelines)

• Move 5 minutes for every hour that you are sitting. Sitting is the new smoking. For people who sit most of the day, their risk of heart attack is about the same as smoking.

• Exercise with a friend – make it a social event.• Put regular exercise right into your schedule and mark down that you did it.• Pick a new activity to try this month. Join a class or a league.• Replace a habit. If you normally watch TV from 7 to 9 – replace the screen

time with riding your exercise bike or going to the gym.• Register for Health Basics or Strong and Steady programs (for older people).

Ask your health care provider for a Prescription to Get Active.


Eat better

• Plan your meals and shop with a list. Get a grocery meal planner from RDPCN.

• Make your plate half fruits and vegetables. They add colour and lots of vitamins and fibre.

• Make more meals at home – cut down the number of times you eat out.

• Make snacks a healthy choice by including 1 – 2 food groups. Prepare your snacks in advance and have them in the fridge ready to go (e.g., cut up vegetables and hummus).

• Make high fibre choices (more than 3 grams per serving).

• Choose whole grains.• Register for the Health Basics program.

Vegetables and Fruit

Milk and Alternatives

Water

Oils and Fats

Grain Products

Meat and Alternatives

Eat Well Plate, Canada’s Food Guide

Lose weight

• Keep a diary of everything you eat at least one day a week. You’ll notice patterns you didn’t know existed. Research has shown keeping a food diary is the biggest predictor of weight loss. Get a free Food and Activity Log from the RDPCN.

• Drink water instead of high calorie beverages. • Eat a healthy breakfast. Include 3 out of 4 food groups.• Slow down and savour your food and beverages.• Choose healthy portions. Use a 9" to 10" plate for your meals.• Exercise. It increases motivation, curbs emotional eating and builds muscle.• Register for the Health Basics program and ask for a Prescription to Get Active.


Cut back on alcohol

The CAGE questionnaire is used to test for alcohol use problems in adults. It is not used to diagnose the disease but only to show whether a problem might exist.

1. Have you ever felt that you ought to Cut down on your drinking?

2. Do you get Annoyed by criticism of your drinking?

3. Do you ever feel Guilty about your drinking?

4. Do you ever take an Early-morning drink (eye-opener) to get the day started or to get rid of a hangover?

If you answer “yes,” “sometimes,” or “often” to 2 or more of the questions, you might have a problem with alcohol. If you think you or someone you care about has an alcohol use problem, talk with a health professional. Further evaluation by a counsellor trained to help people with an alcohol use problem might be needed.

Canada’s low-risk drinking guidelines recommend:• Women: No more than two drinks per day, maximim 10 per week.• Men: No more than three drinks per day, maximim 15 per week.

If you think you drink a little too much and would like to cut down:• Sip slowly!• Enjoy food while you enjoy your drinks.• Mix it up – alternate with non-alcoholic drinks like water.• Set non-drinking days.

If you want to talk about alcohol concerns:• AHS Red Deer Addiction Services: 403.340.5466

4733 – 49 Street, Red Deer• Alcoholics Anonymous meetings• AHS Addiction and Mental Health Helpline: 1.866.332.2322


Get more sleep

• Exercise 3 – 6 hours before bedtime.• Wind down gradually in the hour before bedtime by doing activities such as

reading, listening to music or doing a hobby.• Practice relaxation techniques at bedtime.• Don’t take sleeping pills regularly.• Use the bedroom for sleep and sexual activity only.• Go to bed when you are drowsy, not just because the clock says so.• If you do not fall asleep within 20 – 30 minutes, go to another room and

engage in a quiet, relaxing activity until you feel drowsy.• Get out of bed within a half hour of the same time every day.• Increase your exposure to early morning sunlight as soon as you wake up.• Take an afternoon nap after a poor night’s sleep. Limit naps to less than

45 minutes and no later than 3:00 p.m.• Register for the Sleep program.

Quit smoking

• If you are ready to quit, quit right now.• Get support and make a plan.

Ask your family, friends and/or coworkers for support. See your doctor to put together a plan. Ask for a referral to the family nurse. She/he can help with an action plan.

Call Alberta Quits 1.866.710.7848 or visit albertaquits.ca.


Mind/Spirit Find balance

Ask yourself if your life feels out of balance. What do you need more of (e.g., fun, work, relaxation)?• Pick what you need more of and schedule it in (e.g., If you don’t spend

enough time with your family, schedule it in). If you want more joy, set a day a week to do something that brings joy. If you want more serenity, set a day a week for something that calms you.

• Do one thing each week you have been delaying doing.• Replace one of your time wasting activities (e.g., TV, Pinterest) with a project

or a visit with a friend or family member at least once a week.• If anxiety is disrupting your life register for the Anxiety to Calm program.• Delegate activities to others.

Be happier

• Make a day this month to do three good deeds.• Record everything you are grateful for one day a week.• Spend a few minutes each day calming your mind with meditation.• Make a date to spend time with a positive person in your life.• Engage in your favorite activity – one you get lost in once a week.• Register for the Happiness Basics program.• Record 3 things that went well in your day. Doing this for a week can impact

your happiness for up to 6 months.


Challenge your mind

• Sign up for a class.• Read one book.• Stretch your curiosity by learning something new.• Challenge yourself to puzzles such as crosswords or Sudoku.• Learn a new language.

Find a purpose

• Do something that means a lot to you.• Get more involved in the community (e.g., Join a community service group).• Join a church group.• Find a volunteer activity this month.• Take a course towards your dream job or activity.

Connect more with people

• Make a date with a friend or family member that you’ve been meaning to connect with.

• Invite a neighbour out for coffee.• Speak to someone new today.• Turn off the TV and play a game, call a friend or talk to your neighbour.• Leave your phone at home on purpose and talk to people when you do

your errands.• Join a club.• Start a games night with friends and acquaintances.


Improve relationships

• Plan a fun outing with someone.• Ask someone you would like to be closer to deep questions such as:

What dream are you most excited about today? What has been your biggest life lesson so far? What was your most embarrassing moment in childhood?

• Set a date night every week.• Compliment someone every day.• Choose to forgive someone this month.• Ask for help from someone this month.• Register for the Relationships in Motion program.

Declutter

• Make a list of the places you want to declutter in your house. Schedule in times to declutter.

• Declutter 15 minutes each day.• Set a day/days to go through your closets. If you haven’t worn something in

the last year give it away.• Schedule a day to have a friend help you go through your things. They won’t

be emotionally attached.• Set a time to make decluttering rules for yourself such as:

1 in, 2 out. For every thing you buy, throw two items out. Have a donation box ready at all times. Don’t buy anything on sale you wouldn’t have bought at regular price. Don’t take things just because they are free.


My Year of Change Each month1. Pick one big goal from your Lifestyle Bucket List.

2. Decide what your monthly goal will be towards achieving this bucket list goal. For example, your bucket list goal might be to get more sleep, which is pretty vague. What will you actually do?

• Your monthly goal toward this bucket list goal might be: Take the RDPCN Sleep Program

• Write your monthly goal down on the Month chart. This increases your chance of success by 50%! What is your monthly goal for your first month? You might keep this same goal for a few months or pick a new one each month.

3. Set yourself up for success:• Find a buddy to challenge and support you. This can increase your chance

of success by 25%. It keeps you accountable. They may even want to start their own year of change!

• Make it convenient to stick with your new habits each day (e.g., have your sleep diary on your bedside table).

4. Set your reminders:• Mark the first of every month in your calendar to set your goal for that month.• Set a day each week to check in and remind yourself of your goal. Check in

with your buddy too. Put a reminder in your calendar. Ask yourself: How did I do with my goal ______/100%? What were my barriers this past week? How did I overcome them? How will I overcome them in the future?


Example

JANUARY Lifestyle Bucket List goal:

Monthly goal

How will I set myself up for success?

Week 1 check-in:

Week 2 check-in:

Week 3 check-in:

Week 4 check-in:

Is this a habit?

Take RDPCN Sleep program.

Put the sleep diary on my bed stand. Submit my diary each week and follow the recommendations.

Filled in my sleep diary each morning. Slept about 5 – 6 hours each night.

Followed advice not to go to bed before 10 and set alarm for 5:30. Slept about 7 hours each night.

Feeling great! Slept about 7 ½ - 8 hours each night!

Can’t believe I can sleep this well!

YES!! I will finish the last week of the program, and definitely plan to continue following the advice! It works!!!

Get more sleep.

JANUARY (or skip to current month and circle back)

Lifestyle Bucket List goal:

Monthly goal:


Week 1 check-in:

Week 2 check-in:

Week 3 check-in:

Week 4 check-in:

Is this a habit?

Small steps lead to BIG changes.


FEBRUARY Lifestyle Bucket List goal:

Monthly goal:


Week 1 check-in:

Week 2 check-in:

Week 3 check-in:

Week 4 check-in:

Is this a habit?

My choices reveal my priorities.

MARCH Lifestyle Bucket List goal:

Monthly goal:


Week 1 check-in:

Week 2 check-in:

Week 3 check-in:

Week 4 check-in:

Is this a habit?

Strive for progress, not perfection.


APRIL Lifestyle Bucket List goal:

Monthly goal:


Week 1 check-in:

Week 2 check-in:

Week 3 check-in:

Week 4 check-in:

Is this a habit?

If it’s important, I’ll find a way.

MAY Lifestyle Bucket List goal:

Monthly goal:


Week 1 check-in:

Week 2 check-in:

Week 3 check-in:

Week 4 check-in:

Is this a habit?

Which success from the past month am I most proud of?


JUNE Lifestyle Bucket List goal:

Monthly goal:


Week 1 check-in:

Week 2 check-in:

Week 3 check-in:

Week 4 check-in:

Is this a habit?

I choose to have a positive attitude.

JULY Lifestyle Bucket List goal:

Monthly goal:


Week 1 check-in:

Week 2 check-in:

Week 3 check-in:

Week 4 check-in:

Is this a habit?

If not now, then when?


AUGUST Lifestyle Bucket List goal:

Monthly goal:


Week 1 check-in:

Week 2 check-in:

Week 3 check-in:

Week 4 check-in:

Is this a habit?

I can do my best today!

SEPTEMBER Lifestyle Bucket List goal:

Monthly goal:


Week 1 check-in:

Week 2 check-in:

Week 3 check-in:

Week 4 check-in:

Is this a habit?

Instead of I wish... I will.


OCTOBER Lifestyle Bucket List goal:

Monthly goal:


Week 1 check-in:

Week 2 check-in:

Week 3 check-in:

Week 4 check-in:

Is this a habit?

“Be the change you wish to see in the world.” – Gandhi

NOVEMBER Lifestyle Bucket List goal:

Monthly goal:


Week 1 check-in:

Week 2 check-in:

Week 3 check-in:

Week 4 check-in:

Is this a habit?

I believe in myself.


DECEMBER Lifestyle Bucket List goal:

Monthly goal:


Week 1 check-in:

Week 2 check-in:

Week 3 check-in:

Week 4 check-in:

Is this a habit?

Do I feel better than I did a year ago?

Health CheckupsThe following pages list annual checks and screening tests. Work with your doctor and health care team to ensure these checks are done in the recommended time intervals. Ask for your results at your next visit. You play a key role in managing your health. You can book an annual appointment with your doctor to go over the checks and screening tests.

Many RDPCN clinics now have a support nurse working with the doctors and patients. The nurses connect with patients both in the clinic and by phone to notify, encourage and arrange for them to have screening tests according to current guidelines. They also can provide education about the tests and answer questions patients may have.


Annual ChecksDate of my last annual: _______________________________________________________

Your family doctor will review your present health and screen for any developing health risks. They will ensure your tests are followed up on and that you receive treatment as needed.

Top 5 quick annual screening tests for adults 18 and over

• Blood pressure• Tobacco use• Exercise habits• Weight and height• Influenza vaccination

Other Screening TestsThe age and interval of testing is suitable for the general population. The need of individual patients will vary. Ask your doctor what is recommended for you.

TEST AGE INTERVAL OF TESTING

Pap Females 25 – 69 3 yearsCholesterol Males 40 – 74

Females 50 – 745 years

Cardiovascular risk calculation Males 40 – 74 Females 50 – 74

5 years

Diabetes screen 40+ 5 yearsColorectal cancer screen 50 – 74 2 yearsMammography Females 50 – 74 2 years

Screening recommendations are based on Towards Optimized Practice Alberta Screening and Prevention Initiative (ASaP).


Keep Track of Your NumbersTEST AIM FOR DATE AND RESULTS

Blood pressure Less than 140/90 or if you have diabetes less than 130/80

LDL cholesterol Less than or equal to 2.0 mmol/L

Cardiovascular risk Ask your doctor or nurse.

Weight Ask your doctor or nurse.

Waist* Men – less than 40" (102 cm), Women – less than 35" (88 cm)

Dental check Every 6 to 12 months

Eye check Every year

* The waist circumference for Chinese, Japanese, First Nations, and Ethnic South and Central Americans should be: men less than or equal to 90 cm (35") and women less than or equal to 80 cm (32").

People with DiabetesAsk your health care provider for a blood glucose monitoring log or download from reddeerpcn.com.

TEST AIM FOR DATE AND RESULTS

HbA1c* Ask your nurse or doctor.

MACR∞ Less than 2.0

Meter check Yearly by lab

Foot sensation Yearly by your family doctor or family nurse

Diabetic eye exam Yearly

* HbA1c measures your average blood sugar over the last 3 months. ∞ MACR tests for early kidney changes.


RDPCN ProgramsGroup and individual programsThese programs can help you to succeed with Your Bucket List. You can call 403.343.9100 to register. For more information go to reddeerpcn.com.

GROUP PROGRAMS (NO REFERRAL NEEDED)

• Happiness Basics• Anxiety to Calm• Health Basics• Introduction to Physical Activity• Journey Through Grief

• Moving On with Chronic Pain• Relationships in Motion• Sleep Program• Strong and Steady

INDIVIDUAL APPOINTMENTS (NO REFERRAL NEEDED)

• Family Nurse• Mental Health Counsellor• Pharmacist• Recreation Therapy

REFERRAL NEEDED• Managing Insulin


Prescription to Get ActiveYour family doctor or RDPCN health care professional can provide you with a Prescription to Get Active to encourage you to increase your activity. The prescription entitles you to:• Register for the Introduction to Physical Activity class. This is a one hour class

to help motivate you and give you skills and tips to get started.• Try a free class at one of the local businesses. They are listed at reddeerpcn.com,

or if you don’t have access to the internet call 403.343.9100 for a list of the facilities.

Bring a friend for free. You can use the same prescription to try out as many of these facilities as you wish.

• Trying new activities can help you find an activity that you enjoy and can participate in on a regular basis.

Canadian Physical Activity Guidelines (csep.ca) recommend:• Adults and seniors gradually work up to a minimum of 150 minutes of moderate

to vigorous physical activity* each week.• Children and youth gradually work up to a minimum of 60 minutes of moderate

to vigorous physical activity* each day.

Exercise is the best medicine. No pill protects us against ill health like exercise does! Get your daily dose!

*Moderate to vigorous physical activity is the same cadence as the Bee Gees song Stayin’ Alive.


Health CafésRDPCN Health Cafés are an exciting way to learn about improving your health and wellbeing. The one hour cafés are led by RDPCN’s family doctors and other health professionals. They are lively discussions on current health issues with the opportunity for you to ask questions.

Watch reddeerpcn.com for dates, topics, and presenters.

In the past we have had such topics as: Exercise, the Fountain of Youth and Can’t Sleep? Email us any topics you would you be interested in learning about. Email [email protected] or call 403.343.9100 with your idea.

ResourcesGeneral ResourcesRed Deer Primary Care NetworkInformation about RDPCN and its programsreddeerpcn.com

Alberta Health ServicesHealth informationahs.ca

City of Red DeerCommunity services, activity and program guidereddeer.ca

A single place for you to go for health information and useful health toolsmyhealth.alberta.ca

Alberta PatientsComment on Alberta’s health care system and learn a bit more about it.albertapatients.ca


NutritionDietitians of CanadaClick on “your health” followed by

“assess yourself” for reliable nutrition information including Eatracker and Recipe Analyzer.dietitians.ca

Health CanadaCanada’s Food Guidecanadasfoodguide.org

Nourish Move ThriveCredible, science-based nutrition information and toolsnourishmovethrive.com

Laura King cookbookCheap tasty recipes for under $4.00 a day!

Mobile Apps:Calorie KingMyFitnessPalCookspiration

Physical ActivityParticipactionInformation on creative physical activities, inspirational personal stories of accomplishments and resourcesparticipaction.com

Seniors and physical activityInformation on safe physical activity for seniorsfindingbalancealberta.ca

Blood PressureThe Canadian Hypertension SocietyHigh blood pressure informationhypertension.casodium101.ca

Heart and StrokeHeart and Stroke Foundation heartandstroke.ca


Be Smoke FreeAlberta Quits1.866.710.QUITalbertaquits.cabecomeanex.orgquitnow.caMobile App: Break it off

DiabetesCanadian Diabetes Association (CDA)diabetes.caMobile App: Diabetes GPS

Crohns and Colitiscrohnsandcolitis.ca

Lung Healthlung.ca

Alzheimers and Dementiaalz.org

Kidney Healthkidney.ca

Arthritisarthritis.ca

DisabilityAssured Income for the Severely Handicapped (AISH)Information line: 1.877.644.9992 (toll-free in Alberta)

Alberta Works Help with finding a job and covering basic expenseshumanservices.alberta.ca Click on Alberta Works


Pregnancy and BabiesAlberta Health Services online.birthandbabies.com

Motherisk motherisk.org

Breast Feeding breastfeedingmadesimple.com breastfeeding.ca

Pregnancy and Being a Parenthealthyparentshealthychildren.ca

Smoke Free Homesfacet.ubc.caexpectingtoquit.ca

Red Deer Primary Care NetworkUpdated links to all resources.reddeerpcn.com

24-Hour Help LinesSuicide Help Line1.800.784.2433

Mental Health 24-Hour Help Line1.877.303.2642

Central Alberta Women’s Emergency Shelter Crisis Line1.888.346.5643

Sexual Assault Crisis Line403.340.1124

Health Link Alberta811

AHS Addictions and Mental Health Helpline1.866.332.2322


Mental Health Walk-in CounsellingRed Deer Mental Health4733 – 49 St.403.340.5466Monday – Friday: 8:30 a.m. – 3 p.m.

Vantage Youth Walk-in Counselling4920 – 54 St.403.340.8995Tuesday and Thursday: 1 – 8 p.m., Friday: 1 – 3 p.m.

PACT (Police and Crisis Team) responds to calls involving individuals/families experiencing a mental health, addiction, or psychosocial crisis, especially when danger to themselves or the public is present. The team helps connect individuals in crisis with resources for the longer term.403.406.2505

Couples CounsellingCatholic Social ServicesSliding fee scale5104 – 48 Ave.403.346.7055

Family Services of Central AlbertaSliding fee scale5409 – 50 Ave.403.343.6400

Vantage Community ServicesSliding fee scale4920 – 54 St.403.340.8995

Websitespsychologytoday.comtheravive.ca


Mental Health InformationPublic Information on CounsellingCanadian Psychological Associationcpa.ca

Free Guided MeditationsUCLA Healthmarc.ucla.edu

HappinessSocial network dedicated to happinesshappier.com

Positive PsychologyUniversity of Pennsylvania information on positive psychologyauthentichappiness.org

AnxietySelf-help, and evidence-based resources on anxietyanxietybc.com

My Year of Change (MYOC)Andy shared his use of the booklet, My Year of Change:

“My wife noticed this colourful booklet and suggested that I look at it. I have quite a bit of weight to lose and some lifestyle modification to work on. I am a journal keeper so MYOC works wonderfully for me. I have lost 48 pounds since I first looked at it. The booklet has been an important factor in my success. I like it because it gives me a list of choices to improve on. It guides me to decide on my goals. It has ideas and it has charts to track my progress. As I am not terribly organized, it gives some useful structure for my efforts. I see this colourful book every day. Just noticing it on the table is enough to provide me with motivation. Once a week I weigh myself and reflect on my goals and the lifestyle choices needed to achieve these goals. Since I discovered MYOC, I feel better, have more energy and my clothes fit better. My wife has also given copies to other people interested in living healthier. Seeing how well it is working for me gives her inspiration to recommend this tool to others. I highly recommend it too!”

RED DEER PRIMARY CARE NETWORK MY YEAR OF CHANGE 56

My Year of ChangeHave you noticed our RDPCN billboards featuring people who made big changes? They have taken RDPCN programs. Read and get inspired by their stories on our website at reddeerpcn.com. New stories are always being added.

Eddy (Health Basics participant)

Imagine your picture here!

5120 – 47 St. Red Deer, Alberta T4N 1R9Phone: 403.343.9100

Website: www.reddeerpcn.com

Documents

Second edition My year of changereddeerpcn.com/Programs/PublishingImages/Pages/My... · Making a Lifestyle Bucket List It’s popular to have a bucket list of big adventurous things