Ways to Well-Being - healthylife.com · snacks, keep a food journal. • Use a tracking tool, such as: – Smartphone apps like MyFitness Pal and Calorie Counter – SuperTracker

2014 Calendar

action Steps for Health & Happiness

Emotional Physical

Financial Social

Ways to

Well-Being

For this month’s free newsletter and poster, go to www.HealthyLife.com/2014 or use your smartphone’s QR reader.

Mindyour mindless munching.•Caloriesfromsnackingthroughoutthedayaddupquickly.

• Tofindouthowmanycaloriesyougetfromsnacks,keepafoodjournal.

•Useatrackingtool,suchas:

–SmartphoneappslikeMyFitnessPalandCalorieCounter

–SuperTrackeratwww.supertracker.usda.gov

•Onceyouseewhereexcesscaloriescomefrom,eatlessandmovemore.

Physical Well-Being Tip: Instead of snacking while watching TV, lift dumbbells, walk in place, or ride a stationary bike. Or turn off the TV and go for a walk.

YeS nODo stretching exercises at your desk.

Walk the perimeter of the mall.

Have the coffee. Skip the doughnut. Calories Saved: 300+

Omit the large soft-pretzel and 16-ounce soda while you shop.Calories Saved: 640+

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday

February 2014S 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

Monthly ObservancesCervical Health Awareness nccc-online.org/ awareness.html

Glaucoma Awarenesspreventblindness.org

Family Day (Canada)Martin Luther King Jr. Day

New Year’s Day

Healthy Weight Week

Chinese New Year

January2014 Record Exercise Minutesor Steps, Weight, etc.


lOveis healthy for your heart.Hearthealthisn’tjustaboutnotsmokingandcontrollingcholesterolandbloodpressure.

• Lovingandfeelinglovedisvitaltoahealthyheart,aswellasyouroverallwell-being.

•Studieshaveshownthat:–Negativerelationshipsraisetheriskofheartproblemsby34percent.

–Marriagelowerstheriskofheartattackinbothmenandwomenofallages.

–Peoplewhohuggedoftenshowedloweredbloodpressureandlevelsofstresshormones.

Emotional Well-Being Tip: Plan to spend time with loved ones. Go on a date with your partner once a week. Have a weekly family outing or game night.

YeS nOSay, “I love you,” “I care about you,” and “You mean a lot to me.” Give hugs. Cuddle a pet.

Don’t spend too much time on your smart phone and other devices if it leads to neglecting loved ones.

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March 2014S 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

Monthly ObservancesCancer Preventionaicr.org

Heart Health Awarenessamericanheart.org

Wise Health ConsumerHealthyLife.com

Groundhog Day

Valentine's Day

Wear Red Day

Presidents’ Day

February2014 Record Exercise Minutesor Steps, Weight, etc.


HealtHY lunCH.Pick & Pack a

Supersizedfast-foodsandlargesit-downorbuffetlunchesfeedyourhunger,butsupersizeyourwaistline,too.Makeyourownlunchwithhealthierfoods.

•Choosefruitsandveggiesofdifferentcolors.

• Eatsaladswithdark,leafygreens;veggiesandfruits;chickpeas,kidney,andotherbeans;andnoorlow-caloriesaladdressing.

•Whencookingdinner,makeextraforlunchesthenextdayortwo.

•Cookchili,spaghetti,andriceandbeansinbulk.Refrigerateorfreezeinsinglestoragecontainers.

Physical Well-Being Tip: In the evening, make family lunches and snacks for the next day. Save time in the morning!

YeS nOLow-sodium, lean meat and whole-grain bread sandwiches

High-fat luncheon meats on white bread

Nonfat and 1 % low-fat milks. Low-fat cheeses and yogurts.

Regular soda and high-calorie coffee drinks and milkshakes


April 2014S 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

Monthly ObservancesColorectal Cancer Awarenesspreventcancer.org/ colorectal

Nutrition Awarenesseatright.org

Ash Wednesday

Daylight Saving Time Begins

(Turn clocks ahead one hour.)

St. Patrick's Day Spring Begins

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March2014 Record Exercise Minutesor Steps, Weight, etc.


grew On treeS.It would be nice if money

But,itdoesn’t,sobuildabudget!Useaplantomanageyourmoneyandstayoutofdebt.

• Identifyyourlifegoalsandfinancialpriorities.

• Listallsourcesofincome.

•Keepalogofeverythingyouspend.

•Useasoftwareprogramorafreeonlinetool,suchasonefromwww.mint.com.

Financial Well-Being Tip: Include a savings plan in your budget, such as through your company’s 401K and a direct deposit into a savings account.

YeS nOPay credit card balances in full. If you can’t do this, make more than the minimum payment.

Don’t be late making payments.

Pay down credit card debt. Start with the card that has the lowest balance.

Don’t use credit cards for cash advances.

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May 2014S 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

Monthly ObservancesAlcohol Awarenesssamhsa.gov

Parkinson’s Disease Awarenesspdf.org/en/parkinson_ awareness

Easter Monday (Canada)Easter

Administrative Professionals Day

Palm Sunday Tax Day Good FridayPassover

Begins at Sundown

World Health Day

Earth Day

April2014 Record Exercise Minutesor Steps, Weight, etc.


walkfor well-being.Youalreadyknowthatwalkingandotherphysicalactivitieshelppreventandtreatarthritis,diabetes,heartdisease,andhighbloodpressure.Getthesebenefitsfromwalking,too:

•Relievetensionandstress.

•Getmoreenergy.

• Improvebalanceandlowertheriskforfalling.

• Lookandfeelbetter!

Physical Well-Being Tip: Walking briskly at 3 miles per hour is a great way for adults to get 150 minutes of moderate-intensity physical activity a week (30 minutes a day). Children need 60 minutes of physical activity a day.

YeS nOPlan walking into your daily / weekly schedules. Split 30 minutes into two 15-minute or three 10-minute sessions.

Don’t make the excuse that you have no time to exercise.

Wear a good pair of walking shoes that fit well and absorb shock. Look straight ahead when you walk.

Don’t text while you are walking. Don’t listen to music if it hinders hearing sounds around you.

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June 2014S 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

Monthly ObservancesHigh Blood Pressurenhlbi.nih.gov

Osteoporosisnof.org

Physical Fitness & Sportsfitness.gov

Cinco De Mayo

Memorial Day

Mother’s Day

Victoria Day (Canada)

Armed Forces Day

May2014 Record Exercise Minutesor Steps, Weight, etc.


Flourish with friendS.Studyafterstudypointstothehealthbenefitsofhavinggoodfriends.

Having strong social support:

•Helpsyoucopewithstress,grief,andtrauma

•Givesyouanemotionalliftwhenyouneedit

•Makesiteasiertocopewithanillness

• Increasesyourchancesforlivinglonger

Social Well-Being Tip: Today, call, text, email, or video chat with one or more friends. Let them know how much they mean to you.

YeS nOBe a good listener. Don’t judge.

Focus on dealing with each other’s challenges.

Don’t just complain about people and things in your life.

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July 2013S 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

Flag Day

Monthly ObservancesMen’s Healthmenshealthmonth.org

National Safetynsc.org

Father's Day

Ramadan Begins

Summer Begins

June2014 Record Exercise Minutesor Steps, Weight, etc.


Stress less for SuCCeSS.Setcareerandpersonalgoalsthatcanbeachieved.

•Doyourbest.

•Acceptthatyoudon’thavetobeperfect.

•Whensomethingisbotheringyou,speakup. Dosowithtact,clarity,andrespect.

• Ifyoufeeloverwhelmedwithyourworkload,discusssolutionswithyourboss.

Emotional Well-Being Tip: Separate work from your home and personal life. Make time for leisure activities you enjoy.

YeS nOFocus on what you can accomplish.

Don’t fret about things that are out of your control.

At work, take 5-minute walk breaks.

Don’t skip lunch.


August 2014S 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 3031

Monthly ObservancesEye Injury Prevention and UV Safetyaao.org

Eid-al-Fitr

Independence Day

Healthy Weight Week

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July2014 Record Exercise Minutesor Steps, Weight, etc.


HealtH screenings can save lives.Youtakeyourchildrenforregularhealthcheckupstoprotecttheirhealth.Fortheirsakeandtoincreaseyourchancesoflivingalongerandhealthierlife,youneedpreventivehealthscreenings,too.Forexample:

•Acolonoscopycanfindandremovepolyps.Theseovergrowthsoftissueontheliningofyourcolonmayturnintocancer.

•Cervicalcancercanbepreventednearly 100percentofthetimewithregularscreeningsandearlytreatment,ifneeded.

Physical Well-Being Tip: More than half of all cancer deaths may be prevented by not smoking, staying at a healthy weight, eating nutritious foods, and being physically active.

YeS nOSchedule health screenings you need this year. Write when you will have these on this calendar.

Don’t use excuses, such as “I don’t have time” or “That illness doesn’t run in my family” to keep you from getting health screenings you need.

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September 2014S 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

Monthly ObservancesCataract Awarenessaao.org

Immunization Awarenesscdc.gov

August2014 Record Exercise Minutesor Steps, Weight, etc.


Save time. Be Organized.Manageyourtimetohelpyoumanagethestressthatcomeswithunfinishedbusiness.

•Keepa“ToDo”list.Useamethodthatworksbestforyou.Examplesarepaperpost-its,computersoftware,adailyorweeklyplanner,andyoursmartphone.

•Prioritizeandassigntimestocompletetasks.Checkoffonesyoufinish.

•Clearclutterinyourworkspaceandhouse.Organizeyourpilesintofiles.

Emotional Well-Being Tip: Create and maintain healthy work habits. When you get to work, use your “To Do” list to plan your day. Spend the last 10 minutes organizing your space and putting things in their place.

YeS nOAvoid distractions while you work. Assign time to check and respond to emails and phone calls.

Don’t check your personal email and text messages on work time.

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October 2014S 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

Monthly ObservancesCholesterol Educationnhlbi.nih.gov

Fruits & Veggies - More Mattersfruitsandveggiesmore matters.org

Labor Day

Patriot Day

Autumn BeginsRosh Hashanah

(Begins at Sundown)

September2014 Record Exercise Minutesor Steps, Weight, etc.


Contribute to your COMMunitY.Gallupsurveysin130countriesshowpeoplewithhigherpersonalwell-beingaremorelikelytosaytheygivetime,money,orhelptoothersintheircommunities.Volunteeringislinkedwithmanyhealthbenefits:

• Lesschronicpain

• Lowerrateofheartdisease

• Lowerrateofdepression,especiallyforpersonsage60andolder

• Lowerdeathrates

Social Well-Being Tip: Find out about many ways to help others from Senior Corps, AmeriCorps, and Learn and Serve America from www.nationalservice.gov.

YeS nOResearch the organization’s goals and needs. Find out how much of your time is required.

Don’t over commit to projects that you cannot handle.

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November 2014S 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 2930

Monthly ObservancesBreast Cancer Awarenessnbcam.org

Depression, Mental Healthmentalhealthscreening.org Yom Kippur

(Begins at Sundown) Eid-al-Adha

Columbus Day

United Nations Day

Halloween

October2014 Record Exercise Minutesor Steps, Weight, etc.


Prevent BurnOut.Youcangetburnoutfromworkoranythingthattakesmoreenergythanyoucangive.Burnoutisnotaone-timeevent.Itbuildsupovertime.Topreventburnout:

•Reducelongworkhours,ifyoucan.

•Delegatetasksatworkandathometolessenyourload.

• Takeregular5-10minuterelaxationbreaksduringtheday.

•Doregularphysicalactivity.

• Eathealthyfoodsatregulartimes.

•Getenoughsleep.

Emotional Well-Being Tip: Discuss, with your family, friends, and coworkers, problems you are having. Talking helps to ease feelings of frustration that feed burnout.

YeS nOPlan one or more vacations during the year.

Don’t work on your vacation.

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December 2014S 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

Monthly ObservancesAmerican Diabetesdiabetes.org

COPD Awarenessaarc.org

Lung Cancer Awarenessalcase.org

Daylight SavingTime Ends

(Turn clocks back one hour.) Election Day

Veterans Day

Great American Smokeout Day

Thanksgiving Day

November2014 Record Exercise Minutesor Steps, Weight, etc.


avOid holiday debt.Giveyourselfapresent.Keepholidayspendingwithinyourmeans.

•Setalimitonwhatyouwillspend.

•Makealistbeforeyoushop.

•Buyfromstoresthatofferlayawayplans.

•Avoidimpulsebuying.Leaveyourcreditcardsathome.

•Shopless–instores,online,andwhilewatchingTV.

Financial Well-Being Tip: At family gatherings, discuss ways you can all spend less on gifts next year. Make a New Year’s resolution, now, to start a monthly savings account to use for holiday spending in 2015!

YeS nOComparison shop. Check out prices online and in store ads. Use coupons for items on your list.

Don’t go overboard, even during sales. You’ll save 100 percent on items that you don’t need.

Pay with cash or a debit card. Don’t charge more than you can pay off when your balance is due.

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January 2015S 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

Monthly ObservancesDrunk & Drugged Driving Preventionncadd.com

Red Ribbon Campaignnhtsa.gov

Chanukah (Begins at Sundown)

Pearl Harbor Remembrance Day

Winter Begins

New Year’s Eve

Christmas DayKwaanza Begins

Boxing Day (Canada)

December2014 Record Exercise Minutes

or Steps, Weight, etc.

Regular Dental Checkup

Blood Pressure

Cholesterol Blood Test

Cervical Cancer Screening

Chlamydia Screening

Mammogram1

Professional Breast Exam1

Osteoporosis Screening

Prostate Cancer Screening2

Every 6-12 months

All men aged 35+; men aged 20-35 and women over age 20 if at an increased risk for heart disease

Discuss with doctor

Every 2 years ages 50-74 or as advised

From ages 21-65, a Pap test every 3 years.Women ages 30-65 can opt for a Pap test and HPV testing every 5 years.

All sexually active women ages 24 and younger; ages 25+ if at an increased risk

At every office visit or at least every 2 years

WOMEN

MEN

Health Screening Ages 30–39 Ages 40–49 Age 50 and olderAges 18–29

All women starting at age 65 (younger if at increased risk for fractures) as often as advised

Abdominal Aortic AneurysmScreening

Colorectal Cancer Screening3

One time screening for men ages 65-75 who

have ever smokedAges 50-75

Discuss with doctor

Note:Thesearegeneralguidelines.Adultsshouldalsobescreenedforalcoholmisuse,depression,obesity,andtobaccouse.Ifyouareatanincreasedriskforanillness,testsmayneedtobedonesoonerormoreoften.Extratests(e.g.,screeningfordiabetes,glaucoma)mayalsoneedtobedone.Followyourdoctor’sadviceforphysicalexams,screeningtests,andvaccines.Checkwithyourhealthplantoseeifandwhencostsfortestsandvaccinesarecovered.1 Screeningguidelinesvarywithdifferenthealthgroups.Forages40-49and74+,discuss

yourbreastcancerriskandtheprosandconsofthesescreeningtestswithyourdoctororhealthcareprovider.

2 Prostate-specificantigen(PSA)bloodtestscreeningguidelinesvarywithdifferenthealthgroups.AskyourdoctorifandatwhatageyoushouldstartdiscussingthebenefitsandrisksofgettingPSAbloodtests.

3 Discussscreeningtestoptionswithyourdoctor.Howoftentestingisneededdependsonthetest(s)givenandyourpersonalriskfactors.

Find out more about health tests:GetU.S.PreventiveServicesTaskForceadviceforscreeningtestsbasedonageandsexfrom:www.healthfinder.gov/widgets.

Get Recommended VaccinesGetup-to-dateguidelinesforvaccinesfromtheCentersforDiseaseControlandPrevention(CDC)atww.cdc.gov/vaccinesor1.800.CDC.INFO(232.4636).ClickontheImmunizationSchedulesyouneed:“Infants&Children,”“Preteens&Teens,”and/or“Adults.”

Get Preventive Health ScreeningsHealthtestsscreenforproblemswhichareeasierandlesscostlytotreatwhenfoundearly.Earlytreatmenthelpspreventmoreseriousproblems.Testsalsomonitorhowaproblemisrespondingtotreatment.

Know Your Numbers Target Goals My Goals Keep Records

Blood pressure (BP) (mm Hg) <120/80 _________ ___________________ IfhavehighBP <140/90 _________ ___________________ IfAfricanAmerican <130/80 _________ ___________________ Ifhavediabetes <130/80 _________ ___________________ Ifhavekidneydisease <130/80 _________ ___________________

Blood cholesterol (mg/dL) Totalcholesterol <200 _________ ___________________

LDL-cholesterol <130 _________ ___________________ -Ifat“veryhigh”risk* <70 _________ ___________________ -Ifat“high”risk* <100 _________ ___________________ -Ifyouhavediabetes <100 _________ ___________________ -Ifat“Moderate”highrisk <130 _________ ___________________

HDL-cholesterol ≥40Men _________ ___________________ ≥35Women _________ ___________________

Triglycerides <150 _________ ___________________

*Askyourdoctorwhatyourheartdiseaserisklevelis.

Body Mass Index (BMI) 18.5-24.9 _________ ___________________ Below18.5 Underweight 18.5-24.5 Normalweight 25.0-29.9 Overweight 30.0+ Obese

FindyourBMIatwww.nhlbisupport.com/bmi.

Other BloodGlucose (fasting)mg/dL <100 _________ ___________________ <100 Normal 100-125 Pre-diabetes 126+ Diabetes

A1C(ifyouhavediabetes) <6.5-7% _________ ___________________ (Orasadvised)

“An ounce of prevention is worth a pound of cure.” - Benjamin Franklin

Usethisinformationtofindoutwhathealthtestsandvaccinesyouneedthisyear.Makeappointmentstogetthese.Recordappointmentdatesonyourcalendar.

2015: Planning for Next Year2015January

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Telephone Numbers & InformationName: ________________________________________________________Address: ______________________________________________________City:_______________________________ ST: ______Zip: _____________ Phone #: ______________________________________________________Nearest cross streets: _____________________________________________ _____________________________________________________________

Emergency Contact NumbersEmergency Medical Service: 911 or ________________________________Ambulance Service: _____________________________________________Fire: __________________________________________________________Police: ________________________________________________________Poison Control Center: 800. 222.1222Suicide Prevention Lifeline: 800.273.8255Nearest Relative:

Name: _____________________________________________________Address: ___________________________________________________Phone #: ___________________________________________________

Helpful Neighbor:Name: _____________________________________________________Address: ___________________________________________________Phone #: ___________________________________________________

Doctors / Health Care ProvidersName: ________________________________________________________Phone #: ______________________________________________________

Name: ________________________________________________________Phone #: ______________________________________________________

Name: ________________________________________________________Phone #: ______________________________________________________

Nurse Call Line: ________________________________________________Pharmacy: _____________________________________________________Nearest 24-Hour Pharmacy: _______________________________________Hospital: ______________________________________________________Employee Assistance Program (EAP): _______________________________

2014: This Year at a Glance2014January

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2014 Calendaraction Steps for Health & HappinessRecipesStrawberry Blueberry Yogurt Parfait Makes 8 servings

Ingredients4 cups fat-free (no-sugar added) vanilla yogurt2 cups fresh (or thawed frozen) strawberries, sliced2 cups fresh (or thawed frozen) blueberries2 cups graham crackers, crumbled½ cup fat-free whipped cream (optional)

Directions1. Spoon 1 tablespoon of yogurt into the bottom of 8 different parfait or

wine glasses that each hold 8-ounces. Add 1 tablespoon strawberries, 1 tablespoon blueberries and ¼ cup graham crackers.

2. Repeat yogurt, strawberry, blueberry and graham cracker layers.3. Top with a tablespoon of fat-free whipped topping, if desired.4. Serve right away. Or cover each glass with plastic wrap and chill for up to

2 hours before serving.

Per serving: 179 Calories, 2 g total fat, 1 g saturated fat, 190 mg sodium, 34 g carbohydrate, 2 g fiber, 6 g protein

Vegetable Medley Makes 4 servings , ¾ cup each

Ingredients2 tablespoons water5 cups (1 pound) mixed vegetables (Use fresh, frozen, or ones that are ready-to-eat, such as from a store’s salad bar). ½ teaspoon marjoram2 tablespoons reduced-calorie French or Italian salad dressing

Directions1. Heat water in frying pan. Add vegetables. 2. Sprinkle with marjoram.3. Cover and cook 5 minutes or until vegetables are tender-crisp.4. Drain.5. Toss vegetables with salad dressing.

Per serving: 45 Calories, 1 g total fat, 0 g saturated fat, 63 mg sodium, 7 g carbohydrate, 2 g fiber, 1.5 g protein

Chicken Salad Makes 5 servings, ¾ cup each

Ingredients3 ¼ cups chicken breast, cooked, cubed, and skinless¼ cup celery, chopped1 tablespoon lemon juice½ teaspoon onion powder3 tablespoons low-fat mayonnaise

Directions1. Bake chicken, cut into cubes, and refrigerate.2. In a large bowl, combine rest of ingredients. Add chicken. Mix well.

Per serving: 176 Calories, 6 g total fat, 2 g saturated fat, 120 mg sodium, 2 g carbohydrate, 0 g fiber, 27 g protein

Spicy Baked Fish Makes 8 servings

Ingredients1 pound salmon, cod, or other fish filet1 tablespoon olive oil1 teaspoon spicy seasoning, salt-free

Directions1. Preheat oven to 350ºF. Spray a baking dish with cooking oil spray.2. Wash and dry fish. Place in dish. Mix oil and seasoning and drizzle over fish.3. Bake uncovered for 15 minutes or until fish flakes with a fork.4. Cut into 4 pieces.

Per serving: 192 Calories, 11 g total fat, 2 g saturated fat, 50 mg sodium, less than 1 g carbohydrate, 0 g fiber, 23 g protein

Documents

Ways to Well-Being - healthylife.com · snacks, keep a food journal. • Use a tracking tool, such as: – Smartphone apps like MyFitness Pal and Calorie Counter – SuperTracker