Ways to Well-Being AIPM Wall Calendar... · 2018-03-06 · reaching your goal. Deal with setbacks When you have a bad ... unhealthy weight gain. Your path to better health: Healthy,

Ways to

Well-Being®

Your Path to Better Health

CALENDAR

2019

SAMPLE.

Your Journey

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

Your path to better health:

Set small goals, one at a timeMake them specific and realistic for you. Include a time frame for reaching each one. Small steps add up over time.

Write them downUse this calendar to track daily activities that move you closer to reaching your goal.

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

Share goals with friends or familyAsk someone to check in regularly for extra motivation and support.SAMPLE.

January 2019

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Use the calendar squares to RECORD exercise minutes or steps, weight, etc.

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DECEMBER 2018 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

FEBRUARY 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28

MONTHLY OBSERVANCES

Cervical Health Awarenessnccc-online.org

Glaucoma Awarenesspreventblindness.org

Visit HealthyLife.com/2019for a free newsletter

and poster or download ‘HealthyLife Mobile’ from your App store. Access code: 2019 New Year’s Day

Martin Luther King Jr. Day

SAMPLE.

Show Kindness to Strangers

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


More smilesSmile at three or more strangers today.

Coupons for othersLeave unused coupons next to where the matching products are found in the store.

Helping handReturn shopping carts for people at the grocery store.

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

Coffee kindnessPay for coffee for the person in line behind you.

Parking kudosLeave a note on a person’s windshield about the great parking job they did.SAMPLE.

February 2019



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JANUARY 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

MARCH 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31


and poster or download ‘HealthyLife Mobile’ from your App store. Access code: 2019

MONTHLY OBSERVANCES

American Heart Monthheart.org

Cancer Preventionaicr.org

Wise Health Consumerhealthylife.com/wise Groundhog DayWear Red Day

Valentine’s Day

Presidents’ Day

Chinese New Year

SAMPLE.

One More Veggie a Day

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


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

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

Frozen — just as nutritious as freshGood buys include frozen peas, corn and green beans.

Enjoy vegetable soupsLook on the package for reduced-sodium or low-sodium. If you have time, make and freeze a large batch of soup with lots of added vegetables.SAMPLE.



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March 2019


APRIL 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

First day of springSt. Patrick’s Day

MONTHLY OBSERVANCES

Colorectal CancerAwareness

preventcancer.org

Nutrition Awarenesseatright.org

Daylight saving time begins(Turn clocks ahead one hour.)

Ash Wednesday

SAMPLE.

Build a Stronger Body

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


ClassesTake a strength-training class at your local fitness center to learn the basics.

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

At-home gearUse household items for weights, such as water jugs or canned foods.

Safety mattersBefore you start a new exercise program, always talk with your doctor to review any safety concerns you may have.SAMPLE.



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April 2019

MARCH 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

MAY 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

Earth Day

MONTHLY OBSERVANCES

Alcohol Awarenessncadd.org

Parkinson’s Disease Awareness

pdf.org

April Fool’s Day

Easter Easter Monday (Canada)

Tax Day

Good Friday

Passover begins at sunsetSAMPLE.

Be on the Outside

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


Exercise outdoorsInstead of only exercising at the gym or other indoor space, include activities you can do on a nature or fitness trail. Examples include brisk walking, jogging, cycling or roller-blading.

Spend quality timeVisit a park or go for a social walk with friends and family.

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



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May 2019

APRIL 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

JUNE 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Mother’s Day

Cinco de Mayo

Memorial Day

Ramadan begins at sunset

Armed Forces Day

MONTHLY OBSERVANCES

Arthritis Awarenessarthritis.org

Mental Health Monthmentalhealthamerica.net

Osteoporosis Awarenessnof.org

Victoria Day (Canada)

SAMPLE.

Plan for Emergencies

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


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

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

An important listInclude a medication list (prescription and non-prescription) and phone numbers for your doctors and pharmacies. Include copies of current prescriptions.

ID cardsAlways keep health insurance and prescription drug cards with you to replace damaged or lost medication, if needed.SAMPLE.



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June 2019

MAY 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

JULY 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

D-Day

Father’s Day First day of summer

Flag Day

MONTHLY OBSERVANCES

Men’s Health Monthmenshealthmonth.org

National Safety Monthnsc.org

SAMPLE.

Limit Calories from Alcohol

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


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

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

The company you keepTry to avoid or limit being around people who drink a lot of alcohol.

Helpful distractionsFind a healthy, distracting activity to do like a hobby or physical activity, if you get the urge to drink.SAMPLE.



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July 2019

JUNE 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

AUGUST 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

Independence DayCanada Day (Canada)

MONTHLY OBSERVANCES

Juvenile Arthritisarthritis.org

SAMPLE.

Prevent Colorectal Cancer

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


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

Eat wiselyEat a diet with plenty of vegetables, fruits and whole grains, and low in red and luncheon meats.

Be activeGet at least 150 minutes of moderate physical activity every week.

Limit alcoholIf you drink alcohol, limit your intake to no more than two drinks a day for men and one drink a day for women.SAMPLE.



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August 2019

JULY 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

SEPTEMBER 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Eid al-Adhabegins at sunset

SAMPLE.

Learn for Brain Health

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


Endless possibilitiesChoose a subject or a skill you are curious about or wished you explored when you were younger. Want to learn a musical instrument? Become more computer-savvy? Improve car maintenance skills?

Local learningTake a course at a library, community college, or recreation center.

Online and freeCheck out the wide variety of free, online courses at edx.org or coursera.org.SAMPLE.



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29 30Visit HealthyLife.com/2019

for a free newsletter and poster or download

‘HealthyLife Mobile’ from your App store. Access code: 2019

September 2019

AUGUST 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

OCTOBER 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

Patriot Day

Labor Day

First day of fall

MONTHLY OBSERVANCES

National Preparedness Month

ready.gov

Prostate Cancerzerocancer.org/pcam

POW/MIA Recognition Day

Rosh Hashanah begins at sunset

SAMPLE.

Wash Hands for Health

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


Add water & soapWet hands with clean, running water (warm or cold) and apply soap.

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

Sing a songScrub for at least 20 seconds or sing “Happy Birthday” twice.

Rinse & DryRinse well under clean, running water. Dry hands using a clean towel or air-dry them.

OptionIf soap and water are not available, use a hand sanitizer that contains at least 60% alcohol.SAMPLE.



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October 2019


NOVEMBER 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Columbus Day

Halloween

United Nations Day

Canadian Thanksgiving

MONTHLY OBSERVANCES

Breast Cancer Awarenesscancer.org

Dental Hygiene Monthmouthhealthy.org

Yom Kippurbegins at sunset

SAMPLE.

Navigate the Holiday Buffet

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


Make a planFirst, take a lap around the buffet table to plan what to choose and what to limit.

Go for colorStart your meal with a veggie-packed salad with lots of variety.

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

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



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November 2019



Daylight saving time ends (Turn clocks back one hour.)

Veterans Day

Thanksgiving

Election Day

Great American Smokeout

MONTHLY OBSERVANCES

Alzheimer’s Awarenessalz.org

Diabetesdiabetes.org

SAMPLE.

Ease Holiday Stress

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


Break it upSplit 30 minutes of exercise into 10-minute blocks. For example, after you park, take a short walk before begining your errand, job or other activity.

Holiday wonderlandTake a neighborhood walk to view holiday lights and decorations.

Get out with the kidsHead outside with your kids or grandkids to play an outdoor game. Fun & activeSchedule holiday get-togethers at community or fitness centers that offer holiday swimming, skating, volleyball or dancing.SAMPLE.



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December 2019



Christmas Day

First day of Kwanzaa

First day of winter

Pearl Harbor Remembrance Day

MONTHLY OBSERVANCES

Safe Toys and Giftspreventblindness.org/safe-

toy-checklist

Chanukahbegins at sunset

New Year’s Eve

Boxing Day (Canada)

SAMPLE.

2019 Calendar:This Year at a Glance


JULY 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31


AUGUST 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

MARCH 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31


APRIL 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30


MAY 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31


JUNE 2019 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30


PREVENTIVE HEALTH SCREENINGS

Note: These are general guidelines. Adults should also be screened for alcohol misuse, depression, obesity, and tobacco use. If you are at an increased risk for an illness, tests may need to be done sooner or more often. Extra tests (e.g., screening for diabetes, glaucoma) may also need to be done. Follow your doctor’s advice for physical exams, screening tests, and vaccines. 1 Screening guidelines vary with health groups. For ages 40-49 and 74+, discuss your breast

cancer risk and the recommended frequency of screening tests with your doctor.2 Discuss screening test options with your doctor. How often testing is needed depends on the

test(s) given and your personal risk factors. 3 Prostate-specific antigen (PSA) blood test screening guidelines vary with different health

groups. Talk to your doctor about the benefits and risks.

Find out more about health tests:Get U.S. Preventive Services Task Force advice for screening tests based on age and sex from www.healthfinder.gov/myhealthfinder.

Get Recommended VaccinesGet up-to-date guidelines for vaccines from the Centers for Disease Control and Prevention (CDC) at cdc.gov/vaccines or 1.800.CDC.INFO (232.4636). Click on the Immunization Schedules you need: “Birth-18 years” (infants, children, preteens & teens) and/or “Adults.”

Use this information to find out what health tests and vaccines you need this year. Make appointments and record the dates on your calendar.

Health tests screen for problems which are easier and less costly to treat when found at beginning stages. Early treatment helps prevent more serious problems. Tests also monitor how a problem is responding to treatment.

Health Screening Ages 18-29 Ages 30-39 Ages 40-49 Age 50+

Dental Checkup

Blood Pressure

Cholesterol Blood Test

Blood Glucose Screening

Cervical Cancer Screening

Mammogram1

Osteoporosis Screening

Prostate Cancer Screening3

Abdominal Aortic Aneurysm Screening

Colorectal Cancer Screening2

Every 6-12 months

Age 18 and older. Discuss how often with your doctor.

Discuss with doctor

Overweight or obese adults between ages 40 and 70 should be screened for abnormal blood sugar levels and type 2 diabetes.

Ages 21-29: Pap test every 3 years. Ages 30-65: Pap test and Human Papilloma Virus (HPV) test every 5 years. As advised after age 65.

Chlamydia & Gonorrhea Screening

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

Every 1-2 years or as advised

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

Discuss with doctor

One-time for men ages 65-75 who have ever smoked

Ages 50-75

Discuss with doctor

Hepatitis C Screening Once if born 1945-1965SAMPLE.

IMPORTANT PHONE NUMBERSHEALTH CARE PROVIDERS

Name

Phone

NEAREST 24-HOUR PHARMACY

OTHER IMPORTANT INFORMATION

Name

Phone

Name

Phone

Name

Phone

Name

Phone

EMERGENCY MEDICAL SERVICE: 911

EMERGENCY CONTACT

Name

Address

City/State/Zip

Home Phone

Cell Phone

Nearest Hospital

Poison Control Center

Suicide Prevention

Fire

Police

Gas Company

Plumber

NEAREST RELATIVE

HELPFUL NEIGHBOR

Name

Address

Phone

Name

Address

Phone

2020 Calendar:Planning for Next YearJANUARY 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

JULY 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 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

AUGUST 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

MARCH 2020 S M T W Th F S1 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 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


MAY 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


JUNE 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


SAMPLE.

RecipesPumpkin-Banana Smoothie

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

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

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

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

Orange Glazed CarrotsDirections:In a skillet over medium heat, heat orange juice until it thickens and reduces to ¼ of the original amount, in 15-20 minutes. Bring a large pot (half-filled with water) to a boil. Add carrots and cook until slightly soft, about 8 minutes. Drain carrots, and put in medium bowl with the seasonings and remaining orange juice, then toss together.

Ingredients:5 medium carrots1 cup 100% orange juice¼ teaspoon saltPinch of pepperPinch of dried thyme (or ½

teaspoon fresh, chopped fine)Serves 4. Per serving: 65 calories, < 1 g total fat, < 1 g saturated fat, 15 g carbohydrates, 2 g dietary fiber, 1 g protein and 212 mg sodium.

Red Pepper HummusDirections:Rinse and drain garbanzo beans under running water. Chop red pepper. Place all ingredients in a blender or food processor. Blend until creamy. Enjoy with fresh veggies.

Ingredients:1 (15 ounce) can garbanzo (chick)

peas, sodium-reducedJuice of ½ a lemon1 medium red bell pepper2 clove garlic, minced¼ cup warm water2 Tbsp. low-fat plain yogurt2 Tbsp. olive oil¼ teaspoon each of salt, pepper

and ground cumin

Serves 5. Per serving: 134 calories, 7 g total fat, <1 g saturated fat, 17 g carbohydrates, 4 g dietary fiber, 5 g protein and 282 mg sodium.

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

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

broccoli, thawed1 ½ cups cooked skinless chicken

breast, coarsely shredded1 Tbsp. soft margarine2 Tbsp. all purpose flour1 cup chicken broth, reduced sodium2 Tbsp. Parmesan cheese1/8 teaspoon pepper

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

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

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


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

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

no salt added1 bay leaf¼ teaspoon each dried thyme &

pepper (optional)½ teaspoon each salt & garlic powder


© 2018, American Institute for Preventive Medicine. All Rights Reserved. HealthyLife.com

SAMPLE.

Documents

Ways to Well-Being AIPM Wall Calendar... · 2018-03-06 · reaching your goal. Deal with setbacks When you have a bad ... unhealthy weight gain. Your path to better health: Healthy,