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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.
For this month’s free newsletter and poster, go to www.HealthyLife.com/2014 or use your smartphone’s QR reader.
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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Sunday Monday Tuesday Wednesday Thursday Friday Saturday
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.
For this month’s free newsletter and poster, go to www.HealthyLife.com/2014 or use your smartphone’s QR reader.
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
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
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.
For this month’s free newsletter and poster, go to www.HealthyLife.com/2014 or use your smartphone’s QR reader.
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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Sunday Monday Tuesday Wednesday Thursday Friday Saturday
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.
For this month’s free newsletter and poster, go to www.HealthyLife.com/2014 or use your smartphone’s QR reader.
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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Sunday Monday Tuesday Wednesday Thursday Friday Saturday
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.
For this month’s free newsletter and poster, go to www.HealthyLife.com/2014 or use your smartphone’s QR reader.
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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Sunday Monday Tuesday Wednesday Thursday Friday Saturday
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.
For this month’s free newsletter and poster, go to www.HealthyLife.com/2014 or use your smartphone’s QR reader.
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.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
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.
For this month’s free newsletter and poster, go to www.HealthyLife.com/2014 or use your smartphone’s QR reader.
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.
For this month’s free newsletter and poster, go to www.HealthyLife.com/2014 or use your smartphone’s QR reader.
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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Sunday Monday Tuesday Wednesday Thursday Friday Saturday
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.
For this month’s free newsletter and poster, go to www.HealthyLife.com/2014 or use your smartphone’s QR reader.
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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Sunday Monday Tuesday Wednesday Thursday Friday Saturday
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.
For this month’s free newsletter and poster, go to www.HealthyLife.com/2014 or use your smartphone’s QR reader.
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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Sunday Monday Tuesday Wednesday Thursday Friday Saturday
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.
For this month’s free newsletter and poster, go to www.HealthyLife.com/2014 or use your smartphone’s QR reader.
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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Sunday Monday Tuesday Wednesday Thursday Friday Saturday
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
Su M T W Th F Sa 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
February
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March
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April
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May
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June
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July
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August
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September
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October
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November
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December
Su M T W Th F Sa 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
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
Su M T W Th F Sa 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
February
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March
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April
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May
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June
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July
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August
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September
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October
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November
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December
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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
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