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Action Steps for HAPPINESS & HEALTH
®
2016 CALENDAR
Make “Be Happier” a New Year’s Goal • Schedule fun and relaxing times with family and friends.
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• Find your passion in life. Every day, week, or month, do something you enjoy and look forward to.
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• Find satisfaction in using your talents. • Try a new hobby. Take a class in something that interests you.
“Happiness is not in the mere possession of money; it lies in the joy of achievement, in the thrill of creative effort.”
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~ Franklin D. Roosevelt
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Happiness is contagious. If you are happy, tell someone. Listen to reasons others are happy, too.
For this month’s free newsletter, go to www.HealthyLife.com/2016 or use your smartphone’s QR reader.
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January
2016
Sunday
Monday
Tuesday
DECEMBER 2015
FEBRUARY 2016
S
S
6 13 20 27
M T 1 7 8 14 15 21 22 28 29
W 2 9 16 23 30
Th 3 10 17 24 31
F 4 11 18 25
S 5 12 19 26
3
7 14 21 28
M 1 8 15 22 29
T 2 9 16 23
W 3 10 17 24
Th 4 11 18 25
Record Exercise Minutes or Steps, Weight, etc.
F 5 12 19 26
Wednesday
S 6 13 20 27
Saturday
1
Cervical Health Awareness nccc-online.org Glaucoma Awareness preventblindness.org
4
7
11
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2
12
13
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o r p e r t 14
15
16
19
20
21
22
23
29
30
New Year’s Day
. 17 18 e l p m a S24 25
5
6
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Martin Luther King Jr. Day
31
Friday
MONTHLY OBSERVANCES
Cuddle Up Day
10
Thursday
9
National Hugging Day
26
27
28
Find Happiness through Love • Set aside time from your hectic day to do things you love and are good at.
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• Make concrete plans to spend time with people you love, such as your partner, family, or friends.
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• Look on the bright side and be with cheery people. Positive energy spreads from one person to another like an electrical charge.
“Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.”
. e l p m ~ Buddha
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Physical closeness through holding hands, hugging, caressing, and intimacy raises your level of oxytocin — the love hormone.
For this month’s free newsletter, go to www.HealthyLife.com/2016 or use your smartphone’s QR reader.
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February
2016
Sunday
Monday
JANUARY 2016 S 3 10 17 24 31
M T W Th F 1 4 5 6 7 8 11 12 13 14 15 18 19 20 21 22 25 26 27 28 29
S 2 9 16 23 30
Record Exercise Minutes or Steps, Weight, etc.
Tuesday
1
Wednesday
2
3
Thursday
4
8
14
15
. 21 22 e l p m a S28 29 Valentine’s Day
National Donor Day
o r p e r t
13
18
19
20
25
26
27
16
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Presidents’ Day
Ash Wednesday
23
17
6
11
10
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5
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9
Chinese New Year
Saturday
Wear Red Day
Groundhog Day
7
Friday
Random Acts of Kindness Day
24
MONTHLY OBSERVANCES Cancer Prevention aicr.org Heart Health Awareness heart.org/HEARTORG Wise Health Consumer HealthyLife.com
MARCH 2016 S 6 13 20 27
M T 1 7 8 14 15 21 22 28 29
W 2 9 16 23 30
Th 3 10 17 24 31
F 4 11 18 25
S 5 12 19 26
Follow Healthy Habits to be in a Happier Mood
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Boost your happiness level by taking care of your body.
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• Get 7-8 hours of sleep a night. • Exercise every day with activities you enjoy. • Limit refined carbohydrates like white starchy foods (white bread, rice, and crackers) and sugar (soda, candy, and junk foods). These foods can cause blood sugar spikes and drops, causing a short-lived burst of energy followed by a tired, cranky feeling.
“A good laugh and a long sleep are the best cures in the doctor’s book.”
. e l p m ~ Irish Proverb
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Take a 10-15 minute walk to clear your mind and enjoy your surroundings.
For this month’s free newsletter, go to www.HealthyLife.com/2016 or use your smartphone’s QR reader.
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March
2016
Sunday
Monday
7 14 21 28
M 1 8 15 22 29
T 2 9 16 23
W 3 10 17 24
Th 4 11 18 25
F 5 12 19 26
Tuesday
MONTHLY OBSERVANCES
FEBRUARY 2016 S
Record Exercise Minutes or Steps, Weight, etc.
S 6 13 20 27
Colorectal Cancer Awareness preventcancer.org
1 8
13
14
15
. e 20 21 l p m a S27 28
3
Saturday
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4
10
12
17
18
19
25
26
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9
o n 16
5
u d11
St. Patrick’s Day
23
24
Spring Begins
Easter
Friday
Employee Appreciation Day
7
(Turn clocks ahead 1 hour.)
2
Thursday
Nutrition Awareness eatright.org
6
Daylight Saving Time Begins
Wednesday
Good Friday
29
30
31
APRIL 2016 S 3 10 17 24
M T W Th F 1 4 5 6 7 8 11 12 13 14 15 18 19 20 21 22 25 26 27 28 29
S 2 9 16 23 30
Find Happiness in Nature: Rain or Shine Focus on nature’s beauty, peacefulness, and soothing sounds.
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• Go on a nature hike with a family member, friend, or coworker.
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• In your backyard, cuddle up with a good book on a chair or in a hammock. • Picnic in the park with family and friends. Enjoy your workday lunch in a park.
“Anyone who says sunshine brings happiness has never danced in the rain.”
. e l p m ~ Unknown
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Fifteen minutes of midday sun exposure on your skin (without sunscreen) may provide your daily need for vitamin D.
For this month’s free newsletter, go to www.HealthyLife.com/2016 or use your smartphone’s QR reader.
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April 2016
Sunday
Monday
6 13 20 27
M T 1 7 8 14 15 21 22 28 29
W 2 9 16 23 30
Th 3 10 17 24 31
Tuesday
F 4 11 18 25
S 5 12 19 26
3 10
S 1 8 15 22 29
M 2 9 16 23 30
T 3 10 17 24 31
W 4 11 18 25
Wednesday
Thursday
Friday
Th 5 12 19 26
F 6 13 20 27
S 7 14 21 28
Alcohol Awareness ncadd.org Parkinson’s Diseases Awareness pdf.org/en/ parkinson_awareness
4 11
. e 17 18 l p m a S24 25
5 12
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Saturday
1
MONTHLY OBSERVANCES
MAY 2016
MARCH 2016 S
Record Exercise Minutes or Steps, Weight, etc.
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April Fool’s Day
6
o n 13
7
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World Health Day
14
15
16
Tax Day
20
21
22
23
Passover
(Begins at Sundown)
Earth Day
26
27 Administrative Professionals Day
28
29
30
Do the Work You Love and Work at Loving What You Do
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• Take pride in your accomplishments. Learn from setbacks. • Choose to be happy at work. Greet others with a smile.
“It is the working man who is the happy man. It is the idle man who is the miserable man.”
. e l p m ~ Benjamin Franklin
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Spend time with coworkers you enjoy being with. Avoid people with negative attitudes.
For this month’s free newsletter, go to www.HealthyLife.com/2016 or use your smartphone’s QR reader.
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• Enjoy using your skills and talents on the job, as well as during non-work hours.
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May
2016
Sunday
Record Exercise Minutes or Steps, Weight, etc.
Monday
1
Tuesday
2
Wednesday
3
4
Thursday
Friday
5
8
o r p e r t
10
11
17
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Mother’s Day
15
16
. e 22 23 l p m a S29 30 Memorial Day
o D 24 31 World No Tobacco Day
18
12 19 26
MONTHLY OBSERVANCES
20
21 Armed Forces Day
27 APRIL 2016
Arthritis Awareness arthritis.org
S
Osteoporosis Awareness nof.org
3 10 17 24
Physical Fitness & Sports fitness.gov
14
Chicken Dance Day
Bike to Work Day
25
7
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Cinco de Mayo
9
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6
Cartoonists Day
Orthodox Easter
Saturday
M T W Th F 1 4 5 6 7 8 11 12 13 14 15 18 19 20 21 22 25 26 27 28 29
28 JUNE 2016
S 2 9 16 23 30
S 5 12 19 26
M T W 1 6 7 8 13 14 15 20 21 22 27 28 29
Th 2 9 16 23 30
F 3 10 17 24
S 4 11 18 25
Take a Vacation for Rest and Relaxation • Plan ahead to avoid travelling mishaps.
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• If travelling far busts your budget or is too stressful, enjoy a “staycation.” • Visit a local museum or landmark. Relax at a nearby park or lake.
“Happiness consists of living each day as if it were the first day of your honeymoon and the last day of your vacation.”
. e l p m ~ Leo Tolstoy
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Taking vacations has been shown to lower blood pressure and decrease stress hormones.
For this month’s free newsletter, go to www.HealthyLife.com/2016 or use your smartphone’s QR reader.
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• Leave your work and worries behind.
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June 2016
Sunday
Record Exercise Minutes or Steps, Weight, etc.
Monday
Tuesday
Wednesday
1
MAY 2016 S 1 8 15 22 29
M 2 9 16 23 30
T 3 10 17 24 31
W 4 11 18 25
Th 5 12 19 26
F 6 13 20 27
S 7 14 21 28
5
6
7
Ramadan Begins
13
. e 19 20 l p m a S26 27 Father’s Day
14
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Friday
2
Saturday
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3
4
9
11
15
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u d10
16
17
18
22
23
24
25
Say Something Nice Day
D-Day
12
Thursday
8
Flag Day
21
Summer Begins
Let It Go Day
28
29
30
MONTHLY OBSERVANCES Men’s Health Month menshealthmonth.org National Safety Month nsc.org
JULY 2016 S 3 10 17 24 31
M T W Th F 1 4 5 6 7 8 11 12 13 14 15 18 19 20 21 22 25 26 27 28 29
S 2 9 16 23 30
Laugh Out Loud (lol) Kids laugh 200 times a day. Adults laugh only 15 times a day. Start counting the number of times you laugh a day,. Set a goal to laugh more. • Watch comedy shows and movies.
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• Get a joke sent to your email every day, such as through www.ajokeaday.com. • Act like a kid — tell and laugh at your own knock-knock jokes, hula hoop, or wear a fake mustache and glasses.
“A well-developed sense of humor is the pole that adds balance to your steps as you walk the tightrope of life.”
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~ William Arthur Ward
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Consider joining a “Laughter Yoga” class. Learn lots of laughter techniques while you move in positions to relax your body and mind.
For this month’s free newsletter, go to www.HealthyLife.com/2016 or use your smartphone’s QR reader.
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• Check out funny YouTube videos.
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July
2016
Record Exercise Minutes or Steps, Weight, etc.
Sunday
Monday
5 12 19 26
M T W 1 6 7 8 13 14 15 20 21 22 27 28 29
Th 2 9 16 23 30
F 3 10 17 24
S 4 11 18 25
3
S 7 14 21 28
M 1 8 15 22 29
T 2 9 16 23 30
W 3 10 17 24 31
Th 4 11 18 25
Wednesday
F 5 12 19 26
S 6 13 20 27
Saturday
1
4
5
7
14
15
16
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11
12
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6
o n 13
. e c 2
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International Joke Day
. 17 18 e l p m a S24 25 31
Friday
Juvenile Arthritis arthritis.org
Independence Day
10
Thursday
MONTHLY OBSERVANCES
AUGUST 2016
JUNE 2016 S
Tuesday
9
Simplify Day
19
20
21
22
23
26
27
28
29
30
Look at the World through the Wonder of a Child’s Eyes
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• When you wake up, see a new day full of exciting possibilities.
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• Use your imagination to deal with mundane tasks at work and home. • Be free to be you. Care less about what other people think.
“If we all could see the world through eyes of a child, we would see the magic in everything.”
. e l p m ~ Chee Vai Tang
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Enjoy reading a children’s book or watching a children’s cartoon or TV show.
For this month’s free newsletter, go to www.HealthyLife.com/2016 or use your smartphone’s QR reader.
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August 2016
Sunday
Monday
JULY 2016 S 3 10 17 24 31
Record Exercise Minutes or Steps, Weight, etc.
M T W Th F 1 4 5 6 7 8 11 12 13 14 15 18 19 20 21 22 25 26 27 28 29
S 2 9 16 23 30
7
Tuesday
Wednesday
1
2
3
8
9
10
16
15
. e 21 22 l p m a S28 29
Friday
4
Saturday
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5
6
11
13
17
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18
19
20
23
24
25
26
27
30
31
Happiness Happens Day
14
Thursday
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MONTHLY OBSERVANCES Immunization Awareness cdc.gov Psoriasis Awareness psoriasis.org
SEPTEMBER 2016 S 4 11 18 25
M T W Th 1 5 6 7 8 12 13 14 15 19 20 21 22 26 27 28 29
F 2 9 16 23 30
S 3 10 17 24
Think Positive! Research shows that people who are optimistic tend to be happier, healthier, and cope better in tough times.
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• Practice positive thoughts every day. You become what you think.
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• Say positive self-statements in the mirror. • Look for a silver lining in clouds and setbacks.
“Optimism is a happiness magnet. If you stay positive, good things and good people will be drawn to you.” ~ Mary Lou Retton
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Being a positive thinker motivates you to solve problems instead of dwelling on them.
For this month’s free newsletter, go to www.HealthyLife.com/2016 or use your smartphone’s QR reader.
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September 2016
Sunday
Monday
7 14 21 28
M 1 8 15 22 29
T 2 9 16 23 30
W 3 10 17 24 31
Th 4 11 18 25
Tuesday
Wednesday
Thursday
F 5 12 19 26
S 6 13 20 27
4
Fruits & Veggies More Matters fruitsandveggiesmore matters.org
5
6
12
13
. e 18 19 l p m a S25 26 Patriot Day
Eid al-Adha
Love Note Day
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Saturday
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2
u d9
3
14
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16
17
21
22
23
24
Prostate Cancer zerocancer.org/pcam
Labor Day
11
Friday
1
MONTHLY OBSERVANCES
AUGUST 2016 S
Record Exercise Minutes or Steps, Weight, etc.
7
8
10
Good Neighbor Day
Positive Thinking Day
20
World Gratitude Day
27
International Day of Peace
Autumn Begins
28
29
30
OCTOBER 2016 S 2 9 16 23 30
M T W Th F S 1 3 4 5 6 7 8 10 11 12 13 14 15 17 18 19 20 21 22 24 25 26 27 28 29 31
Be Happy through Play The benefits of play include creativity, release of tension, and relaxation.
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• Enjoy board games or card games with your children or friends. • Wear a costume on Halloween − or any day, just for the fun of it.
“We don’t stop playing because we grow old; we grow old because we stop playing.” ~ George Bernard Shaw
. e l p m
Playing games like chess and playing a musical instrument challenge the brain and can help prevent memory problems, as well as improve brain function.
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For this month’s free newsletter, go to www.HealthyLife.com/2016 or use your smartphone’s QR reader.
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• Plan active play time with your children outdoors. Play in the leaves.
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October
2016
Sunday
Monday
SEPTEMBER 2016 S 4 11 18 25
M T W Th 1 5 6 7 8 12 13 14 15 19 20 21 22 26 27 28 29
F 2 9 16 23 30
S 3 10 17 24
2
Tuesday
NOVEMBER 2016 S 6 13 20 27
M T 1 7 8 14 15 21 22 28 29
W 2 9 16 23 30
Th 3 10 17 24
Record Exercise Minutes or Steps, Weight, etc.
F 4 11 18 25
S 5 12 19 26
Wednesday
Breast Cancer Awareness cancer.org Physical Therapy Month apta.org
3
4
Rosh Hashanah
10
. e 16 17 l p m a S23 24 Columbus Day
Friday
11
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u d7
30
31
Halloween
1
12
o n
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14
15
19
20
21
22
5
6
8
World Smile Day
Yom Kippur
(Begins at Sundown)
18
Make a Difference Day
Boss’ Day
United Nations Day
Saturday
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MONTHLY OBSERVANCES
(Begins at Sundown)
9
Thursday
25
26
27
28
29
Be Happy through Giving A research study found that Americans who describe themselves as “very happy” volunteer an average of 5.8 hours per month compared to just 0.6 hours for those who are “unhappy.”
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• Donate household goods and clothing.
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• Volunteer at a soup kitchen or food bank. • Donate blood. It could save a person’s life. • Maintain a “Thanksgiving Day” attitude all year long.
“We make a living by what we get, but we make a life by what we give.”
. e l p m ~ Winston Churchill
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Helping others releases endorphins in the brain and boosts happiness for us and the people we help.
For this month’s free newsletter, go to www.HealthyLife.com/2016 or use your smartphone’s QR reader.
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November
2016
Sunday
Monday
OCTOBER 2016
MONTHLY OBSERVANCES
S 2 9 16 23 30
M T W Th F S 1 3 4 5 6 7 8 10 11 12 13 14 15 17 18 19 20 21 22 24 25 26 27 28 29 31
6
Record Exercise Minutes or Steps, Weight, etc.
Tuesday
Alzheimer’s Awareness alz.org
Wednesday
1
COPD Awareness lung.org
8
(Turn clocks back 1 hour.)
Election Day
14
. e 20 21 l p m a S27 28 World Kindness Day
Loosen Up, Lighten Up Day
15
o D 22
9
o n 16
10
Saturday
. e c
4
u d11
o r p e r t
Stress Awareness Day
7
Friday
3
American Diabetes diabetes.org
Daylight Saving Time Ends
13
2
Thursday
5
12
Veterans Day
17
18
19
25
26
Great American Smokeout Day
23
24 Thanksgiving Day
29
30
DECEMBER 2016 S 4 11 18 25
M T W Th 1 5 6 7 8 12 13 14 15 19 20 21 22 26 27 28 29
F 2 9 16 23 30
S 3 10 17 24 31
Plan for Happiness during the Holidays For many people, holiday times are too hectic and tiring to be enjoyable. For others, living alone or with memories of a lost loved one brings sadness.
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• Schedule activities you enjoy, but take time to unwind. • Keep from over planning, hosting, and attending too many events. • Lower expectations of having a perfect holiday. Focus on family traditions that are enjoyable, but realistic.
“Happiness doesn’t result from what we get, but from what we give.”
. e l p m ~ Ben Carson
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If holidays are sad due to a lost loved one, plan to be with other people.
For this month’s free newsletter, go to www.HealthyLife.com/2016 or use your smartphone’s QR reader.
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December
2016
Sunday
Monday
NOVEMBER 2016 S 6 13 20 27
M T 1 7 8 14 15 21 22 28 29
W 2 9 16 23 30
Th 3 10 17 24
F 4 11 18 25
S 5 12 19 26
4
Tuesday
M 2 9 16 23 30
T 3 10 17 24 31
W 4 11 18 25
Th 5 12 19 26
F 6 13 20 27
Wednesday
S 7 14 21 28
5 12
. e 18 19 l p m a S25 26 Christmas Day
Kwanzaa
Friday
1
Safe Toys and Gifts preventblindness.org
Saturday
2
. e c 3
8
u d9
10
13
14
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16
17
20
21
22
23
24
6
7 Pearl Harbor Remembrance Day
11
Thursday
MONTHLY OBSERVANCES
JANUARY 2017 S 1 8 15 22 29
Record Exercise Minutes or Steps, Weight, etc.
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Chanukah
Winter Begins
27
28
(Begins at Sundown)
29
30
31 New Year’s Eve
Get Preventive Health Screenings
Know Your Numbers Ranges
Use this information to find out what health tests and vaccines you need this year. Make appointments to get these. Record appointment dates on your calendar.
My Goal
Normal blood pressure
< 120/80
High blood pressure
< 140/90
Ask your doctor what your target goal is.
Health Screening
Ages 18–29
Ages 30–39
Ages 40–49
Ranges
At every office visit or at least every 2 years
Cholesterol Blood Test
Age 45 and older (younger with diabetes risk factors) as advised
Cervical Cancer Screening
W O M
Chlamydia Screening Professional Breast Exam1 Mammogram1
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.
< 130
Discuss with doctor
M E
Colorectal Cancer Screening
3
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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. Check with your health plan to see if and when costs for tests and vaccines are covered. 1 Screening guidelines vary with different health groups. For ages 40-49 and 74+, discuss your breast cancer risk and the pros and cons of these screening tests with your doctor or health care provider. 2 Prostate-specific antigen (PSA) blood test screening guidelines vary with different health groups. Ask your doctor if and at what age you should start discussing the benefits and risks of getting PSA blood tests. 3 Discuss screening test options with your doctor. How often testing is needed depends on the test(s) given and your personal risk factors.
. e l p m
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 Vaccines
Get up-to-date guidelines for vaccines from the Centers for Disease Control and Prevention (CDC) at www.cdc.gov/vaccines or 1.800.CDC.INFO (232.4636). Click on the Immunization Schedules you need: “Infants & Children,” “Preteens & Teens,” and/or “Adults.”
Triglycerides
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One-time screening for men ages 65-75 who have ever smoked Ages 50-75
≥ 40 Men
≥ 50 Women
Every 2 years ages 50-74 or as advised
Abdominal Aortic Aneurysm N Screening
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Desirable LDL (bad) cholesterol* HDL (good) cholesterol
All women starting at age 65 (younger if at increased risk for fractures) as often as advised
Prostate Cancer Screening2
> 200
Discuss with doctor
E
Osteoporosis Screening
Desirable total cholesterol*
All sexually active women ages 24 and younger; ages 25+ if at an increased risk
N
My Goals
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Blood cholesterol (mg/dL)
All men aged 35+; men aged 20-35 and women over age 20 if at an increased risk for heart disease
Blood Glucose Screening
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Age 50 and older
Every 6-12 months
Blood Pressure
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Blood pressure (mm Hg)
Health tests screen for problems which are easier and less costly to treat when found early. Early treatment helps prevent more serious problems. Tests also monitor how a problem is responding to treatment.
Regular Dental Checkup
Keep Records
Keep Records
< 150
*Ask your doctor about target cholesterol goals. These depend on your age and if you have health conditions, including diabetes and heart disease.
Ranges
Body Mass Index (BMI)
My Goal
Keep Records
Find your BMI at www.bmi-calculator.net
Below 18.5 Underweight 18.5-24.9
Normal weight
25.0-29.9 Overweight 30.0+ Obese
Ranges
My Goals
Keep Records
My Goal
Keep Records
Blood Glucose (mg/dL) (fasting) Normal blood glucose Pre-diabetes Diabetes A1C (if you have diabetes)
< 100 100-125 126+ < 6.5-7% Ranges
Waist Size (inches) Desirable for men
< 40
Desirable for women
< 35
Telephone Numbers & Information Name:_________________________________________________________
2016: 2016
Address:________________________________________________________
January
City:________________________________ ST:_______Zip:______________ Phone #:________________________________________________________ Nearest cross streets:_______________________________________________ _____________________________________________________________ Emergency Medical Service: 911 or___________________________________ Ambulance Service:_______________________________________________ Fire:___________________________________________________________ Police:_________________________________________________________ Poison Control Center: 800. 222.1222 Nearest Relative: Name:______________________________________________________ Address:_____________________________________________________
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Phone #:____________________________________________________
Name:______________________________________________________
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Su 1 8 15 22 29
W Th
Sa 2 9 16 23 30
T W Th F 3 4 5 6 10 11 12 13 17 18 19 20 24 25 26 27 31
Sa 7 14 21 28
Address:_____________________________________________________ Phone #:____________________________________________________
March
T W Th F 2 3 4 5 9 10 11 12 16 17 18 19 23 24 25 26
Sa 6 13 20 27
W Th 1 4 5 6 7 8 11 12 13 14 15 18 19 20 21 22 25 26 27 28 29
F 2 9 16 23 30
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2017: 2017
Sa 3 10 17 24
T
W 1 5 6 7 8 12 13 14 15 19 20 21 22 26 27 28 29
Th 2 9 16 23 30
F 3 10 17 24
Sa 4 11 18 25
Su M
Su M
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
Sa 5 12 19 26
T
February
T W Th F 3 4 5 6 10 11 12 13 17 18 19 20 24 25 26 27 31
Sa 7 14 21 28
T 2 9 16 23 30
F 5 12 19 26
Sa 6 13 20 27
a S
Name:_________________________________________________________ Phone #:________________________________________________________ Name:_________________________________________________________ Phone #:________________________________________________________
F 1 3 4 5 6 7 8 10 11 12 13 14 15 17 18 19 20 21 22 24 25 26 27 28 29
Sa 2 9 16 23 30
Nurse Call Line:__________________________________________________ Pharmacy:______________________________________________________ Nearest 24-Hour Pharmacy:_________________________________________ Hospital:_______________________________________________________ Employee Assistance Program (EAP):__________________________________
May
Su M 1 7 8 14 15 21 22 28 29
Su M
F 1 3 4 5 6 7 8 10 11 12 13 14 15 17 18 19 20 21 22 24 25 26 27 28 29 31
Su M
T W Th 1 2 3 6 7 8 9 10 13 14 15 16 17 20 21 22 23 24 27 28 29 30
Sa 2 9 16 23 30
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Name: _________________________________________________________ Phone #:________________________________________________________
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Suicide Prevention Lifeline: 800.273.8255
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Recipes 4 cups love 3 cups understanding 2 cups loyalty 1 cup friendship 1 cup forgiveness 3 tablespoons hope 1 heaping handful of faith 1 barrel of laughs
On a plate, arrange any variety of fruits and veggies to make a happy face. Example: Make a clown face with lettuce leaves for hair; cherry tomato for nose; carrot slices and peas for eyes; cucumber and lemon slices for hat; strawberry and banana slices for flower on hat, and low-calorie salad dressing for mouth.
Combine love, understanding, loyalty, friendship and forgiveness. Add hope and faith. Sprinkle abundantly with laughter. Bake it in sunshine. Serve daily in generous helpings.
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Serves 1. Nutrition information varies with fruits and vegetables.
Serves all that enter. Per serving: Unlimited happiness!
Spray non stick fry pan with vegetable ½ pound ground turkey breast cooking spray. Add 15 ½ ounce can kidney beans (save liquid) ground turkey. Cook 1/3 cup kidney bean liquid on medium heat until 1 cup “no salt added” canned tomato puree lightly browned. Stir in 1 tablespoon instant minced onion rest of ingredients. Bring to a 1 ½ tablespoons chili powder boil. Reduce heat, cover, and simmer Vegetable cooking spray 10 minutes. Serves 4. Per serving: 173 calories; 0.5 g fat; 0 g saturated fat; 28 mg cholesterol; 24 g carbohydrate; 20 g protein; 8 g fiber; 168 mg sodium
Quick Chili
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Cauliflower and Broccoli with Lemon ½ small head cauliflower, cut into florets 2 cups broccoli, cut into florets 2 tablespoons lemon juice 1 tablespoon olive oil 1 clove garlic, minced 2 teaspoons fresh parsley, chopped
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Happy Fruit & Veggie Snack
Happy Home Recipe
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2016 CALENDAR
Action Steps for Health & Happiness
Steam broccoli and cauliflower until tender (about 10 minutes). In a small saucepan, mix the lemon juice, oil, and garlic, and cook over low heat for 2 or 3 minutes. Put the vegetables in a serving dish. Pour the lemon sauce over the vegetables. Garnish with parsley.
Serves 6. Per serving: 134 calories; 2 g fat; 0 g saturated fat; 0 mg cholesterol; 3 g carbohydrate; 1.2 g protein; 1.2 g fiber; 14 mg sodium
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Microwave Dilled Fish Fillets
1 pound frozen haddock or cod fillets, thawed in refrigerator overnight 1 tablespoon lemon juice 1/8 teaspoon dried dill weed 1/8 teaspoon salt Dash of pepper
Place fish in a glass baking dish. Cover with wax paper. Cook at “medium” power for 3 minutes. Remove cover, turn fish over, and sprinkle with lemon juice and seasonings. Cover and continue cooking at “medium” power for 3 minutes or until fish flakes with a fork.
Serves 4. Per serving: 92 calories; 1 g fat; 0 g saturated fat; 5 mg cholesterol; 0 g carbohydrate; 20 g protein; 0 g fiber; 140 mg sodium
Key Lime Dessert 8 ounces fat-free cream cheese 1 can fat-free evaporated milk ½ cup fresh squeezed lime juice 1 teaspoon vanilla Combine all ingredients. Pour into 6 serving dishes. Serves 6. Per serving: 90 calories; 0.5 g fat; 0 g saturated fat; 3 mg cholesterol; 12 g carbohydrate; 9 g protein; 0 g fiber; 285 mg sodium
