Together, VA’s Whole Health approach to care and the Healthy Living Messages are the right partners for your journey to a healthier you. This partnership can offer you many options for your care. Sometimes, these approaches overlap, and that’s OK, too.
Talk to your VA health care team about accessing resources and programs from both approaches. The key is to find what works best for you in meeting your overall health and well-being goals.
Circle of Whole Health
VA’s Whole Health system of care empowers and equips you to take charge of your health. It’s about making your life fuller. Plus, all parts of your life are connected. When you improve in one part, you benefit in other areas of your physical, emotional, and spiritual health and well-being.
• Me and mindful awareness - You are at the center of your care. Mindfulness helps connect with what is most important and how you are feeling.
• Eight areas of self-care - Getting quality sleep, eating healthy foods, and more.
• Professional health care - Health and wellness services, and medical care.
• Community – People and groups who support you, including fellow Veterans.
VA Healthy Living MessagesThese are important steps for living a healthier life and helping to lower the risk for serious health-related issues later on.
• Be involved in your care – Take an active role and work with your health care team to improve your health.
• Eat wisely – Eat more vegetables, fruit, whole grains, plant proteins, and healthy fats; and eat less processed foods.
• Be physically active – Move your body to lower risks of many chronic diseases, boost your energy, and lift your mood.
• Strive for a healthy weight – If recommended, losing just 5% - 10% will help improve your health.
• Limit alcohol – If you drink, drink in moderation and avoid binge drinking.
• Get recommended screening tests & immunizations – Learn what is recommended for you.
• Manage stress – Take steps to reduce stress in your life.
• Be safe – Stay protected from falls, violence, self-harm, and sexually transmitted infections.
• Be tobacco free – Quitting is one of the healthiest things you can do.
Make this Planner Work for You!• Check out the VA apps and online
resources listed for more information.
• Reflect on weekly wellness tips for Working Your Body, Eating Wisely, Managing Stress, and more.
• Each month, identify one SMART goal or one thing you can Start, Keep, or Stop to improve your health.
SAMPLE
VA Facility
Health Contacts & Phone Numbers
DECEMBER
NOVEMBER SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1 2 3 4 5 6 7
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15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30
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EMERGENCY MEDICAL SERVICE: 911EMERGENCY CONTACT
Name
Address
City/State/Zip
Phone
Fire / Police
Poison Control Center 1-800-222-1222
HEALTH CARE TEAM MEMBERS & OTHER PROVIDERS
Pharmacy
Pharmacy Refill
VA Tele-Nurse
Make an Appointment Phone #
Cancel an Appointment Phone #
Patient Representative (Advocate)
Daylight SavingTime Ends
(Turn clocks back one hour.)
ThanksgivingOutpatient
Clinics Closed
Great American
Smokeout
Pearl HarborRemembrance
Day
Veterans DayOutpatient
Clinics Closed
Election Day
Christmas DayOutpatient
Clinics Closed
Chanukahbegins at
sunset
First day of Kwanzaa
New Year’s Eve
Iraq Wardeclared
over, 2011
Winter begins
Operation Enduring Freedom
ends, 2014
2020
2020
Primary Care Medical Provider
Nurse Care Manager
Clinical Associate
My Care Team Clerk
Social Worker
Primary Care Pharmacist
Whole Health CoachSAMPLE
1 2 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Discover Your MAPHave you ever asked yourself big questions like:• What’s my mission in life?• Why do I want my health?• What’s most important?
These are MAP questions, which stand for Mission, Aspiration, and Purpose. Asking yourself tough questions can help identify core values. Your answers can become the driving forces for improving and maintaining good health so you can live fully.
New Year’s DayOutpatient Clinics Closed
RECORD minutes exercised, blood pressure & blood sugar and/or log these on My
HealtheVet at www.myhealth.va.gov
Get InvolvedTake an active role and partner with your VA health care team to identify your life’s priorities. Use tools, like the MAP questions, Personal Health Inventory (PHI), Personal Health Plan (PHP) and HealtheLiving Assessment. Once you identify what’s most important, your care team will help you set SMART goals and identify the best medical and well-being services and programs for you.
DECEMBER 2020 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 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 1314 15 16 17 18 19 2021 22 23 24 25 26 2728
January 2021
One thing I will START, KEEP, or STOP this month to improve my health:
Re-stock healthy foods so you can control ingredients and eat more meals at home.
Give yourself time to return to pre-holiday exercise levels to avoid injury.
Learn more about your PHI and PHP at www.va.gov/WHOLEHEALTH/phi.asp.
Make a to-do list to help prioritize daily tasks so you won’t be overwhelmed.
lbs.BE FIT EAT WISELY
MANAGE STRESS HEALTH & WELLNESS
SET YOURSELF UP FOR SUCCESS!
Learn more about setting SMART goals on February’s page.
For more free health resources, visit aipm.net/VA2021cal or download
‘HealthyLife Mobile’ from your App store. Access code: VA2021cal
SAMPLE
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31
Martin Luther King Jr. DayOutpatient Clinics Closed
Gulf War-Operation Desert Storm began, 1991
U.S.-Vietnam Ceasefire, 1973
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lbs.
SAMPLE
SMART Examples• I will drink no more than
three cans of soda per week at work.
• I will walk briskly for 15 minutes or more every day this week.
• I will do the 10-minute mindfulness exercise recommended by my PACT three times per week.
After you reach each SMART goal, you can set a new goal to work on.
1 2 3 4 5 6 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
RECORD minutes exercised, blood pressure & blood sugar and/or log these on My
HealtheVet at www.myhealth.va.govFebruary 2021
lbs.Groundhog Day Wear Red Day
Goals for Success Setting SMART goals that align with your purpose and values will help you live a whole and healthy life:• Specific – Well-defined.• Measurable – How often
or how many.• Action-Oriented – Steps
or actions you take.• Realistic – Doable for you.• Time-based - Your start
and end time.
One SMART goal I will work on that is Specific, Measurable, Action-based, Realistic and with a Time-frame:
For more free health resources, visit aipm.net/VA2021cal or download
‘HealthyLife Mobile’ from your App store. Access code: VA2021cal
SAMPLE
Try a new healthy recipe for dinner and share it with someone you care about.
Take dance lessons for a fun, whole body workout.
Make small changes, one at a time, for long-lasting health.
Contact your local VA facility to ask about volunteering.
BE FIT EAT WISELY
MANAGE STRESS HEALTH & WELLNESS
7 8 9 10 11 12 13
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21 22 23 24 25 26 27
28JANUARY 2021
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
MARCH 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 1314 15 16 17 18 19 2021 22 23 24 25 26 2728 29 30 31
One thing I will START, KEEP, or STOP this month to improve my health:
lbs.
lbs.
lbs.
Presidents’ DayOutpatient Clinics Closed
Flag raised on Iwo Jima, 1945
Valentine’s Day
Persian Gulf War ceasefire, 1991
Ash Wednesday
Chinese New Year
SAMPLE
1 2 3 4 5 6 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Nourish to Reduce Inflammation Inflammation is one way your body fights infections and speeds up healing. But when inflammation levels are too high or long-lasting, they can lead to diseases. Examples include heart disease, type 2 diabetes, inflammatory bowel disease, and cancer. Eat healthy foods more often to prevent chronic inflammation. Avoid or eat fewer foods that can cause inflammatory damage.
RECORD minutes exercised, blood pressure & blood sugar and/or log these on My
HealtheVet at www.myhealth.va.gov
Fuel for Better HealthTo eat wisely, try to:• Eat more - Plant-based
proteins (beans, nuts, etc.), vegetables, fruit, whole grains and fiber, healthy fats (salmon, walnuts, avocados, olive oil, etc.), and spices (turmeric, ginger).
• Eat less - Processed foods, sweets and pastries, sugary foods, fried foods, deli meats, and high fat dairy and meats.
March 2021
Stand up and take a 2-minute stretch break every hour.
Take 5 deep breaths before you react to a stressful situation.
lbs.BE FIT
MANAGE STRESS
For more free health resources, visit aipm.net/VA2021cal or download
‘HealthyLife Mobile’ from your App store. Access code: VA2021cal
SAMPLE
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Operation Iraqi Freedom (OIF) began, 2003
Spring begins
Daylight Saving Time begins (Turn clocks ahead one hour.)
St. Patrick’s Day
Vietnam Veterans Day
FEBRUARY 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 1314 15 16 17 18 19 2021 22 23 24 25 26 2728
APRIL 2021 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
One thing I will START, KEEP, or STOP this month to improve my health:
Eat more plant-based dishes like meatless chili or refried beans.
Try to get more quality sleep to help reduce chronic inflammation.
EAT WISELY
HEALTH & WELLNESS
Passover begins at sunsetSAMPLE
1 2 3Cut up some carrot and celery sticks and store in the fridge for healthy go-to snacks.
Go for a 20-minute walk after dinner instead of screen time.
Check out the MOVE!® Coach app at www.mobile.va.gov.
Spend more time with happy, positive people for a mood booster and stress reducer.
BE FIT EAT WISELY
MANAGE STRESS HEALTH & WELLNESS
New Ways to Move As part of your exercise routine, consider adding exercises with a mind-body approach, such as yoga or tai chi. These activities may help you find a more balanced and peaceful state of mind, which can help you reach your weight management goals. And, they can be easily adapted for a variety of health conditions and physical abilities.
MOVE! Your Way VA’s Weight Management Program has helped thousands of Veterans improve their lives. Learn to choose healthy foods, move your body, and lose weight. With support from your MOVE!® team, you can reduce risks for certain diseases. Program options include classes, telephone coaching and using the MOVE!® Coach app. Get inspired with Veterans’ success stories at www.move.va.gov.
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
RECORD minutes exercised, blood pressure & blood sugar and/or log these on My
HealtheVet at www.myhealth.va.gov
MARCH 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 1314 15 16 17 18 19 2021 22 23 24 25 26 2728 29 30 31
MAY 2021 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 2021
One thing I will START, KEEP, or STOP this month to improve my health:
lbs.Good Friday
For more free health resources, visit aipm.net/VA2021cal or download
‘HealthyLife Mobile’ from your App store. Access code: VA2021cal
SAMPLE
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Administrative Professionals Day lbs.
lbs.
lbs.
Tax Day
Earth Day
Easter
Ramadan begins at sunset
One SMART goal I will work on that is Specific, Measurable, Action-based, Realistic and with a Time-frame:
SAMPLE
1 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Caring for Women VeteransDid you know that more than two million women Veterans have proudly served our country? All VA health care facilities offer gender sensitive health care to help prevent and manage a wide range of health conditions and diseases. This includes cervical and breast cancer screening, preconception and pregnancy care, and mental health services, including PTSD.
RECORD minutes exercised, blood pressure & blood sugar and/or log these on My
HealtheVet at www.myhealth.va.gov
Reach OutVA encourages women Veterans to learn more about and access Women Veteran’s health care:• Call the Women Veterans
Program Manager at your local VA Medical Center.
• Visit www.womenshealth.va.gov/WOMENSHEALTH.
• Contact the Women Veterans Call Center.
Call, Chat, or Text:
APRIL 2021 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
JUNE 2021 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 2021
One thing I will START, KEEP, or STOP this month to improve my health:
Choose fruit desserts more often, like grilled peaches or baked apples or fruit salad.
Include strength-building exercises like weight-training for bone health.
For women-specific quit tobacco resources visit www.women.smokefree.gov.
Take a moment to reflect on three good things that happened each day.
lbs.BE FIT EAT WISELY
MANAGE STRESS HEALTH & WELLNESS
One SMART goal I will work on that is Specific, Measurable, Action-based, Realistic and with a Time-frame:
For more free health resources, visit aipm.net/VA2021cal or download
‘HealthyLife Mobile’ from your App store. Access code: VA2021cal
SAMPLE
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9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28 29
30 31
lbs.
lbs.
lbs.
lbs.
Memorial DayOutpatient Clinics Closed
V-E Day
Mother’s Day
Armed Forces Day
Cinco de Mayo
SAMPLE
Support MattersBeing there for someone in recovery will go a long way in restoring damaged relationships and maintaining long-term sobriety.• Consider removing alcohol
from your home.• Go with them to regular
recovery meetings.• Be patient and focus on
their positive actions.• If a relapse occurs,
encourage them to get back into treatment.
Concerned About Alcohol?It may be difficult to know when is the right time to bring up an alcohol issue with your VA health care provider. Taking a brief, self-assessment may help you decide, especially with a sensitive topic like alcohol. VA offers anonymous, online screening to help decide if it’s time to seek professional advice. Visit www.myhealth.va.gov/mhv-portal-web/screening-tools.
1 2 3 4 5 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
RECORD minutes exercised, blood pressure & blood sugar and/or log these on My
HealtheVet at www.myhealth.va.gov
MAY 2021 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
JULY 2021 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 2021
One thing I will START, KEEP, or STOP this month to improve my health:
lbs.
For more free health resources, visit aipm.net/VA2021cal or download
‘HealthyLife Mobile’ from your App store. Access code: VA2021cal
SAMPLE
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
lbs.
lbs.
lbs.
Father’s Day
Flag Day
Start of Korean War, 1950
Summer begins
D-Day
One SMART goal I will work on that is Specific, Measurable, Action-based, Realistic and with a Time-frame:
Stock up on healthy beverages with no added sugars.
Offer to walk a neighbor’s dog to increase your physical activity and to be kind.
Hear stories of recovery from Veterans at www.maketheconnection.net.
Hug your loved ones every day if you can.
BE FIT EAT WISELY
MANAGE STRESS HEALTH & WELLNESS
SAMPLE
1 2 3
Quality Sleep ProgramVA’s Path to Better Sleep may be for you! This online program is based on the most effective treatment for long term insomnia. Learn to create an effective sleep schedule, and change stressful behaviors and thoughts that can block quality sleep. See how fellow Veterans overcame their sleep problems at www.veterantraining.va.gov/insomnia/index.asp.
Sleep SurroundingsIs lack of sleep stressing you out? Here are some tips for creating a calming sleep environment for better sleep:• Decrease clutter, including
no TV or computer.• Minimize noise or use a
sound machine.• Keep your room dark and
the temperature cool.• Make your bed every day.• Use clean bed sheets and
pillowcases.
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
RECORD minutes exercised, blood pressure & blood sugar and/or log these on My
HealtheVet at www.myhealth.va.gov
JUNE 2021 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
AUGUST 2021 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
July 2021
One thing I will START, KEEP, or STOP this month to improve my health:
lbs.
Limit foods high in added sugar, like sweets, soda, candy, and coffee drinks.
Do aerobic exercises regularly, like brisk walking or swimming, for better sleep.
Avoid long naps during the day so you are sleepy at bedtime.
Do something relaxing and calming one hour before you go to bed.
BE FIT EAT WISELY
MANAGE STRESS HEALTH & WELLNESS
For more free health resources, visit aipm.net/VA2021cal or download
‘HealthyLife Mobile’ from your App store. Access code: VA2021cal
SAMPLE
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25 26 27 28 29 30 31lbs.
lbs.
lbs.
lbs.
Korean War Armistice, 1953
Eid al-Adha begins at sunset
Independence Day ObservedOutpatient Clinics Closed
Independence Day
SAMPLE
1 2 3 4 5 6 7 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Chaplains Help HealChaplains are part of your health care team too, no matter what your beliefs are. They help you connect with your spiritual health, which is an important part of your whole health. Along with providing religious services, chaplains also serve as healers:• Assist with health care
decisions, especially the difficult ones.
• Provide grief support, social support, and teach coping skills.
RECORD minutes exercised, blood pressure & blood sugar and/or log these on My
HealtheVet at www.myhealth.va.gov
Health ScreeningsScreening tests give you vital information. They find diseases before symptoms occur, or early, when treatment can be more successful. Recommended tests depend on your age, sex, health status, and family history. Your values and preferences matter, too. Be prepared with a list of questions to ask your VA care team about screenings that are best for you.
August 2021
lbs.Gulf War-Operation Desert Shield began, 1990
For more free health resources, visit aipm.net/VA2021cal or download
‘HealthyLife Mobile’ from your App store. Access code: VA2021cal
SAMPLE
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22 23 24 25 26 27 28
29 30 31
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lbs.
JULY 2021 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 2021 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
One thing I will START, KEEP, or STOP this month to improve my health:
Check a restaurant’s menu online before you go to plan healthier options.
Park your car further away at work or stores you visit to get extra steps.
A flu shot is the best way to protect against getting the flu.
Get recommended mental health screenings, such as depression and PTSD.
BE FIT EAT WISELY
MANAGE STRESSHEALTH & WELLNESS
SAMPLE
1 2 3 4Operation New Dawn (OND) began, 2010
Japan surrenders, WWII, 1945
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Call, Text, Chat, or Click
• For those with hearing issues, call 1-800-799-4889.
• Text: 838255.• Online Chat: Go to www.
veteranscrisisline.net/get-help/chat.
RECORD minutes exercised, blood pressure & blood sugar and/or log these on My
HealtheVet at www.myhealth.va.gov
Connect to Reduce CrisisIf you are a Veteran having thoughts of suicide or going through a personal crisis, or you know a Veteran who is, contact the Veterans Crisis Line, 24/7. Connect with VA’s caring, qualified responders who will help get you through the crisis. Then, they will help you make a plan to stay safe and get the care you need. You can also hear inspiring stories of recovery from fellow Veterans at www.maketheconnection.net.
AUGUST 2021 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
OCTOBER 2021 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 2021
One thing I will START, KEEP, or STOP this month to improve my health:
lbs.One SMART goal I will work on that is Specific, Measurable, Action-based, Realistic and with a Time-frame:
For more free health resources, visit aipm.net/VA2021cal or download
‘HealthyLife Mobile’ from your App store. Access code: VA2021cal
SAMPLE
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12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30
lbs.
lbs.
lbs.
Rosh Hashanah begins at sunset
Patriot Day
POW/MIA Recognition Day
Autumn begins
Labor DayOutpatient Clinics Closed
Yom Kippur begins at sunset
Eat just one more serving of vegetables a day than you do now.
Do balance and leg strengthening exercises to help prevent accidental falls.
Learn more about PTSD at www.ptsd.va.gov.
Call, text, or email a friend for support when something is troubling you.
BE FIT EAT WISELY
MANAGE STRESSHEALTH & WELLNESS
SAMPLE
1 2 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Breathe for Wellness Learning to breathe in a more relaxed way is a mind-body approach. It triggers the whole body to relax and the mind to become calm, which can lower stress levels. There are many ways to practice slow, deep breathing. Examples include belly breathing and using imagery to focus your breath. Ask your VA provider about how you can learn these power of the mind breathing techniques.
RECORD minutes exercised, blood pressure & blood sugar and/or log these on My
HealtheVet at www.myhealth.va.gov
SEPTEMBER 2021 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
NOVEMBER 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 1314 15 16 17 18 19 2021 22 23 24 25 26 2728 29 30
October 2021
One thing I will START, KEEP, or STOP this month to improve my health:
Share a meal to help ease relationship tensions and start a healing conversation.
Go for a walk, hike, or bike ride to enjoy Mother Nature for added stress relief.
Seek solutions about a mental health issue to gain greater control of your life.
Start or end each day with a few minutes of gratitude.
lbs.BE FIT EAT WISELY
MANAGE STRESS HEALTH & WELLNESS
Aim & Move ForwardLooking for more proven techniques to lower stress? Visit www.veterantraining.va.gov:• AIMS (Anger and
Irritability Management Skills) – Learn ways to manage anger and get along better with people.
• Moving Forward – Learn practical skills for overcoming challenges, such as coping with physical injuries.
For the best flu protection and the latest on protecting you and your family from other viruses,
such as the Coronavirus (COVID-19) visit
publichealth.va.gov.
For more free health resources, visit aipm.net/VA2021cal or download
‘HealthyLife Mobile’ from your App store. Access code: VA2021cal
SAMPLE
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31
United Nations Day lbs.
lbs.
lbs.
lbs.
Columbus DayOutpatient Clinics Closed
Halloween
Operation Enduring Freedom (OEF) began, 2001
SAMPLE
1 2 3 4 5 6Election Day
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Healthy Distractions When trying to quit tobacco, try adding more healthy habits or hobbies to your day. They may help distract you from tobacco cravings and replace some triggers that you had in the past. This might be a good time to finally learn to swim, join a walking club, or take up a musical instrument.
RECORD minutes exercised, blood pressure & blood sugar and/or log these on My
HealtheVet at www.myhealth.va.gov
Personalized Quit PlanWhen your quit tobacco plan fits your personal needs, it’s easier to stay on track and overcome challenges.1. Know your reasons for
quitting.2. Set your quit date.3. Calculate how much
money you will save.4. Know your triggers for
wanting to use tobacco.5. Plan how you will deal
with cravings.6. Choose tools and strategies
to track your progress.
November 2021
lbs.
For the best ways to protect you and your
family from the flu and other viruses, such as the Coronavirus
(COVID-19) visit publichealth.va.gov.
For more free health resources, visit aipm.net/VA2021cal or download
‘HealthyLife Mobile’ from your App store. Access code: VA2021cal
SAMPLE
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30
lbs.
lbs.
lbs.
Great American Smokeout
ThanksgivingOutpatient Clinics Closed
Veterans DayOutpatient Clinics Closed
OCTOBER 2021 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
DECEMBER 2021 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
One thing I will START, KEEP, or STOP this month to improve my health:
After quitting, you will likely enjoy the taste and smell of food more.
Visit veterans.smokefree.gov for more quit tools and resources.
EAT WISELY
HEALTH & WELLNESS
Daylight Saving Time ends (Turn clocks back one hour.)
Chanukah begins at sunset Get active to help manage
cravings, even just 10 minutes at a time.
Contact three people who will support your quitting and ask for their help.
BE FIT
MANAGE STRESS
SAMPLE
1 2 3 4 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Holiday NourishmentTo go along with your efforts of staying active over the holidays, try focusing on healthy eating goals, too:• Slow down and savor
a small serving of your favorite holiday treat.
• Socialize away from the holiday food table.
• Eat a healthy snack before you leave the house to attend a party.
RECORD minutes exercised, blood pressure & blood sugar and/or log these on My
HealtheVet at www.myhealth.va.gov
Gift of ExerciseKeeping an exercise schedule during the holidays is challenging. To help stay motivated, think of exercise as a valuable gift - from you, to you! Plus, being active adds more structure to your day, which can help you stay on track with health goals. And it’s easier to maintain an exercise routine, even if you cut back a little, than to start over again in the new year.
NOVEMBER 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 1314 15 16 17 18 19 2021 22 23 24 25 26 2728 29 30
JANUARY 2022 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
For more free health resources, visit aipm.net/VA2021cal or download
‘HealthyLife Mobile’ from your App store. Access code: VA2021cal
December 2021
One thing I will START, KEEP, or STOP this month to improve my health:
Go for a 30-minute daily walk around your neighborhood.
Set a budget for holiday spending to help reduce credit card bills next month.
lbs.BE FIT
MANAGE STRESS
SAMPLE
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19 20 21 22 23 24 25
26 27 28 29 30 31
Christmas Day
lbs.
lbs.
lbs.
Iraq War declared over, 2011
First day of Kwanzaa
Winter begins
Operation Enduring Freedom ends, 2014
New Year’s Eve
Pearl Harbor Remembrance Day
Take a colorful veggie tray to holiday gatherings.
At bedtime, remember to turn off notification sounds on your phone.
EAT WISELY
HEALTH & WELLNESS
Christmas Day (Observed)Outpatient Clinics Closed
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Access and Quality in VA Healthcarewww.accesstocare.va.gov
Video ConnectOnline Scheduling
Access and Quality in VA Healthcarewww.accesstocare.va.govVA Services & Resources – When You Need Them
© 2021, American Institute for Preventive Medicine. All Rights Reserved. www.HealthyLife.com
Homeless Veterans1-877-424-3838www.va.gov/homeless
Mental Healthwww.mentalhealth.va.gov
Military Exposures (Agent Orange, Gulf War Illnesses, etc.)1-877-222-8387www.publichealth.va.gov/exposures
MOVE!® Weight Managementwww.move.va.gov
MyVA 3111-844-MyVA311 (1-844-698-2311)
National Center for Patient Safetywww.patientsafety.va.gov
National Center for Posttraumatic Stress Disorder (PTSD)Call Your VA or 1-800-273-8255www.ptsd.va.gov
SmokeFreeVET1-855-QuitVET (855-784-8838)Text VET to 47848www.smokefree.gov/Veterans
Survivor Benefits1-800-827-1000www.va.gov/survivors
Traveling Veterans Coordinator Programwww.va.gov/health-care/about-va-health-benefits/where-you-go-for-care
VA Caregiver Support Line1-855-260-3274www.caregiver.va.gov
VA Facility Locatorwww.va.gov/find-locations
VHA National Center for Health Promotion and Disease Preventionwww.prevention.va.gov
Veterans Crisis Line1-800-273-8255 Press “1”OR text to 838255OR chat confidentially online at www.veteranscrisisline.net
Virus Protection(Flu, Coronavirus (COVID-19), etc.)www.publichealth.va.gov
Whole Health for Lifewww.va.gov/wholehealth
Women Veterans Call Center1-855-829-6636www.womenshealth.va.gov
@VeteransAffairs
@DeptVetAffairs
@U.S. Dept. of Veterans Affairs
Veteran Benefits1-800-827-1000www.va.govwww.vets.govwww.choose.va.govwww.ebenefits.va.gov
Health Care Benefits1-877-222-VETS (8387)www.va.gov/health-care
Access and Quality in VA Healthcarewww.accesstocare.va.gov
Burials & Memorials1-800-827-1000www.va.gov/burials-memorials
Center for Minority Veteranswww.va.gov/centerforminorityveterans
Community Care (MISSION Act)1-844-698-2311 (VA 311)www.va.gov/communitycare
Devices for the Deaf (TDD)Dial 711
Education & Training1-888-442-4551www.va.gov/education
Mobile HealthVA Mobile Appsmobile.va.gov
PTSD Coach Ask a Pharmacist
MOVE!® Coach Stay Quit Coach
Mindfulness CoachPain Coach
Rx Refill Mood Coach
1-877-327-0022www.veteranshealthlibrary.va.gov
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