Welcome! to the new edition of the

Health & Wellness Daily Organizer Wellness Streams

to achieve a Healthy Lifestyle

In being the Wellness Partner to each First Nations individual and every First Nation community, the First Nations Health Authority (FNHA) is creating resources and tools, one of which is this Daily Organizer, to help community members achieve and maintain a healthy lifestyle while reflecting our shared values. The FNHA would like health and wellness at the forefront of people’s minds so it is reflected on a daily basis in the actions and choices we make as BC First Nations. This in turn will help us achieve the FNHA’s vision of healthy, self-determining and vibrant BC First Nations children, families and communities.

What Goals would you like to achieve this year in terms of your personal health and wellness?

Health & Wellness DAILY ORGANIZER

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Listed in the side-bard are the five (5) Wellness Streams that the FNHA suggests you use to achieve a healthy lifestyle. A great way to set goals in these areas is to ask yourself what you would like to achieve this year in terms of your physical activity, healthy eating, nurturing spirit, maintaining a healthy body weight and respectful tobacco use? Write down your goals in the space provided in each of the Wellness Streams and share them with trusted family and friends who will support you in achieving your goals. Then, use the journal pages every day to monitor your goals and reflect on any changes you need to make in order to further support your success. Although we suggest you set goals using the five (5) Wellness Streams, please feel free to identify something different that you would like to work on in achieving and maintaining a healthy lifestyle.

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First Nations Perspective on Wellness

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This circle illustrates that Mental, Emotional, Spiritual and Physical aspects of wellbeing need to be in balance and nurtured to achieve health and wellness. Third Circle (Values of Wellness)

The third circle represents the overarching values that support and uphold wellness: Respect, Wisdom, Responsibility, and Relationships. These four values need to be acknowledged when honouring yourself and others. Fourth Circle (Context for Wellness)

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Wellness belongs to every human being and the way each person reflects the First Nations Perspective on Wellness will be unique. The model is adaptable and can be applied in any way to support you to be the best human being you can be today!

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HUMAN BEING

Second Circle (Aspects of Wellness)

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• developing the values, philosophy and culture of an organization – As an example, the FNHA is using the values and principles of the First Nations Perspective on Wellness to transform the policies and approaches it uses to guide all its work.

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• validating traditional approaches to health;

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• forming the basis of Health Plans for individuals, communities and Regions;

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• creating a shared understanding of the holistic vision of wellness shared by BC First Nations;

• fostering collaborations with partners for health promotion and disease prevention; and,

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The model is intended to be used as a tool for both internal and external stakeholders, and examples of its use include:

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This image has been derived from a holistic perspective of health, and its concepts are based on the knowledge passed along by our Elders and traditional healers. Although the model appears in layers, it is important to acknowledge that each circle and its components are all interconnected and need to be in balance.

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The Centre represents individuals taking responsibility for their own health and wellness. Everything originates at the centre, and it is with one’s self, that the journey of wellness begins.

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The First Nations Health Authority has received clear direction from BC First Nations that its vision, philosophy and approach must align with a First Nations perspective of health and well-being; Thus, the creation of the First Nations Perspective on Wellness.

Centre Circle (Core of Wellness)

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Holistic Wellness

First Nations Perspective on Wellness Meaning

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The fourth circle depicts the people that surround us and the places where we come from: Nations, Family, Community, and Land. You, the individual, underlie all of these areas and have a responsibility to care for these supports. Fifth Circle (Determinants of Wellness)

The fifth circle depicts the Social, Cultural, Economic and Environmental determinants of our health and well-being. These determinants affect our health and wellbeing and it is our responsibility as an individual and as a collective to ensure these determinants are available and protected. Outer Circle (Our Community)

The people are holding hands to demonstrate togetherness, respect and relationships, which in the words of a respected BC elder can be stated as “one heart, one mind.”

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It is important to identify the health and wellness goals you want to achieve on your Wellness Journey. We encourage you to use this Daily Organizer to develop, track and reflect on these goals. On this journey, go at whatever pace is comfortable for you, and remember, it is usually the small steps that add up to help you make bigger, life-long changes. This is the ULTIMATE goal!

Make SMARTER Goals that are Specific I will walk every day. Measurable I will walk 10,000 steps a day. Attainable I will walk in the rain, snow or hail. Realistic I will walk to and from work each day. Timeframe I will walk to and from work for the next MONTH and will re-evaluate this goal after the month. Everybody Cares I will share my goals and desired changes with trusted family and friends. Resources I will make a list of the things I need to add or take away from my routine in order to help me achieve my goals.

Positive First Steps In addition to goal setting, another positive step for your Wellness Journey is to visit your family doctor or health care practitioner, especially if you are starting any new physical activity. For most people, physical activity should not pose any problem. However, if you have any medical concerns, heart trouble, chest pain, dizziness, or you are taking medication for blood pressure, please consult a care provider before becoming more physically active.

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2012, 2013, First Nations Health Authority All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the First Nations Health Authority. The First Nations Health Authority (FNHA) is a health service delivery organization created and mandated to support BC First Nations to implement a number of guiding agreements and documents seeking to elevate BC First Nations health outcomes through the creation a more effective health care system. Contact the FNHA at: #501-100 Park Royal South, West Vancouver, BC V7T 1A2 Phone: 604.913.2080 • Facsimile: 604.913.2081 • Toll free: 1.866. 913.0033 • [email protected]

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Being Active

Making exercise more convenient Feel like you have no time to exercise? Remember, every minute of activity counts. Consider trying some of these tips: • Keep a pair of walking shoes at work • Keep clothes you need for a workout in your car • Keep hand weights near your television or phone. When an opportunity for exercise comes along you’ll be ready.

Pedometer - Distance Counter

A pedometer is a gadget that you wear on your belt to record the number of steps you take. To check the pedometer reading, press the reset button ensuring that the screen reads all zeros. Take approximately 20 steps with the pedometer placed upright on your hipbone. If the pedometer does not read 19-21 steps during this time, try placing the pedometer in a slightly different position on your hip and re-test again.

Advantages of a pedometer

• Provides immediate feedback on the number of steps taken in any given day or period of time • Makes it possible to track activity • Assists to set and attain healthy physical activity goals • The pedometer is small and lightweight and can be worn by everyone.

Start Walking

When you start walking with a pedometer, go through your normal daily routines and wear the pedometer, so that it keeps track of your steps for one full week. If you would like to increase your walking start by adding only 200 steps per day for the first week, and then add another 200 steps after that, and then add another 200 steps and so on. If walking is your main activity for long-term healthy physical activity, then walking 10,000 steps a day is recommended.

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You can prevent, manage and sometimes even reverse chronic diseases such as hypertension, diabetes and cancer by: | Being active | Eating healthy | Nurturing spirit | Maintaining healthy weight | Respecting tobacco |

Walking Walking is a wonderful way to spend time with family and friends, and to be re-connected to the land.

SMARTER Goal Setting When setting personal goals for Being active, consider any possibility for yourself. Here are some examples:

Walking will also: • Increase your energy level • Enhance your mental well-being • Help you relax and sleep better • Help you reduce your body fat and tone your muscles • Increase bone density, thereby helping to prevent osteoporosis • Help increase flexibility and co-ordination

Fun Fact

The average walking stride length is around 70cm. If you walk 10,000 steps each day that equals: 70 cm x 10,000 steps = 700,000 cm

= 7 km!

– I would like to be physically active every day. – I would like to join a community walking group. – I would like to start using a pedometer to track my steps. – I would like to accumulate 150 minutes of physical activity per week. Next, choose any of the Specific and Measurable goals provided or identify your own that you can write in the space below. Here are some examples:

 I will increase my steps by 200 a day, until I reach 10,000.  I will complete 30 minutes of activity 4-5 days a week.  I will be active for 20 minutes every day.  I will bike or walk to work every day.  I will be active with my family on the weekend.  I will: _______________________________________  I will: _______________________________________  I will: _______________________________________

Recommendations from Dr. Sarah FNHA’s House Physician

Exercise is one of the best things you can do for your health. Aim to exercise every day of the week. If you are older than 18 years of age, you want to accumulation at least 150 minutes of physical activity every week that can be broken down into bouts of 10 minutes or more. Make sure you mark June 21st in your calendar to participate in the wellness activities that will take place province wide for the Aboriginal Day of Wellness on National Aboriginal Day.

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Eating Healthy

Making better food choices Nutrition is the foundation in maintaining good health. Here are some nutrition tips for health and wellness: • Eat whole foods (vegetables, fruits, beans, lean poultry/meats, seafood, fish, grains) • Drink water (6-8 glasses/day) • Avoid hydrogenated and trans-fats; as well as reduce saturated fats • Eat vegetables with most meals and for snacks • Avoid alcohol and sugary drinks (pop, energy drinks, ice teas, lemonades, sugary coffee drinks, fruit drinks) • Mindful Eating (Sit for all meals, focus on eating, chew your food)

8 Helpful Hints for Healthy Eating Eliminate refined sugars

Portions

Reducing consumption of sugary drinks is important. Obesity continues to rise and sugary drinks are a big contributor to the problem.

Eat portions that satisfy your needs only. Try to make ½ of your plate veggies and fruits, ¼ starchy foods and grains, and ¼ meats, fish or vegetarian proteins.

Fats

Healthy Snacks

The type of fat is just as important as the amount – healthy fats include fish-based oils such as omega-3 and plant-based oils such as canola, flax and olive. Unhealthy fats are trans, saturated and hydrogenated.

Snacking on the right foods can be hard so make sure to keep healthy snacks like vegetables and fruits handy at all times. Prepare a Shopping List

Dairy

Many First Nations people have intolerance to milk. Although milk is also an excellent source of calcium and vitamin D, if you get these nutrients from other sources, it is okay not to consume milk.

Taking a little time to plan out your meals for the week and create a shopping list. It will help save time in the long run. Also use your Daily Organizer’s Food Journal to help you. Close to Nature

Moderation of Grains

Limit your intake of grain products such as croissants, cakes, cookies, muffins and pies because of their extra calories, refined sugar and sodium. Make all your grain choices “whole” grain.

Incorporate more traditional foods into your diet. Focus on foods that have been through as little processing as possible (“whole foods”). Download the Traditional Food Fact Sheets to learn about commonly used traditional foods throughout BC and their relevant nutritional information at: www.fnhc.ca/pdf/Traditional_Food_Facts_Sheets.pdf

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You can prevent, manage and sometimes even reverse chronic diseases such as hypertension, diabetes and cancer by: | Being active | Eating healthy | Nurturing spirit | Maintaining healthy weight | Respecting tobacco |

The Basics of the: Nutrition Facts Table

Use this table to choose healthy food products by following these three (3) steps:

1. Serving Size

Compare this amount of food to what you actually eat.

2. % Daily Value

This value helps you see the amount of the 13 core nutrients found in this serving size. A general rule is 5% or less is = too little and 15% or more = too much.

3.

SMARTER Goal Setting When setting personal goals for Eating healthy, consider any possibility for yourself. Here are some examples:

– I would like to drink more water. – I would like to decrease the amount of sweets I eat. – I would like to decrease my intake of pop/juice. – I would like to limit the amount I eat out. – I would like to make my cooking healthier. Next, choose any of the Specific and Measurable goals provided or identify your own that you can write in the space below. Here are some examples:

 I will drink at least 2 glasses of water a day.  I will only have 1 sweet treat a day.  I will eat proper portions.  I will bake, roast and poach my food instead of frying it.  I will eat out only once a week.  I will eat breakfast everyday.  I will:_________________________________________  I will:_________________________________________

Make a better choice!

Limit the amount of: • Total Fat (both Saturated and Trans) • Sodium • Cholesterol • Sugar (1tsp = 1 sugar cube = 4g of sugar) Enjoy lots of: • Fibre (under Carbohydrates) • Vitamin A, Calcium and Iron.

Recommendations from Dr. Georgia FNHA’s Naturopathic Physician

When you are looking for some non-dairy sources of calcium, think about include some of these to your diet: salmon with bones; nuts & seeds (almonds, tahini butter); green leafy vegetables; legumes (tofu, white beans); and calcium enriched non-dairy drinks (soy, rice, or almond milk).

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Nurturing Spirit

Support all aspects of your being Wellness is a balance of many factors including your Spirit Nurturing spirit is the aspect in your life that gives you a sense of purpose and meaning. This builds your self-esteem, self-confidence and allows you to be connected to others and the land. Nurturing your spirit supports the mental, emotional, physical and spiritual aspects of your being.

Sharing our stories An important part of being happy and nurturing one’s spirit is having healthy relationships; Sharing our stories helps us connect with one another and build relationships.

Spirit Magazine

As a part of building strong relationships and furthering its commitment in being the health and wellness partner to all BC First Nations, the FNHA produces the Spirit Magazine. Accessible either online, with a subscription, or through HUB co-ordinators and Regional Health Liaisons, the FNHA’s quarterly publication focuses on sharing the many stories taking place across the province that relate to and impact BC First Nations wellness and health transformation.

ACTIVE SPIRIT, ACTIVE HISTORY:

A Culture of Sport, Activity and Well-being among BC First Nations

First Nations people enjoy a long and rich history in sports and physical activity, and this book was created to share the stories and pictures of BC First Nations individuals who have triumphed, mentored and led the way by living a healthy lifestyle ; These individuals are Wellness Champions. To download a copy of the book in PDF format, go to the link: www.fnhc.ca/pdf/ASAH-FNHCSportBook_web.pdf

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You can prevent, manage and sometimes even reverse chronic diseases such as hypertension, diabetes and cancer by: | Being active | Eating healthy | Nurturing spirit | Maintaining healthy weight | Respecting tobacco |

Five Minute De-Stressors

People often say they are “stressed” when their normal coping mechanisms have been overwhelmed. Each day consider taking at least one de-stressing, five minute break, preferably more if you are able. These types of breaks could include: • stretching, • deep breathing, • meditating, • reading a few pages of a novel, • drawing, • listening to your favorite song, or • going for a quick walk. These quick personal breaks give you a chance to regain emotional and mental control in difficult situations.

SMARTER Goal Setting When setting personal goals for Nurturing Spirit, consider any possibility for yourself. Here are some examples:

– I would like to increase my participation in cultural practices. – I would like to manage my stress better. – I would like to strengthen my healthy relationships. – I would like to be responsible for my behaviour. Next, choose any of the Specific and Measurable goals provided or identify your own that you can write in the space below. Here are some examples:

In 2010, an Environmental Scan of the Traditional Models of Wellness was done to look at the importance of traditional wellness in the communities for current and future planning. The main indicators for Traditional Wellness were identified as follows: • cultural sharing (drum classes, sweats, language classes), connection with the land (medicine gathering, gathering berries, fishing, hunting, camping), • healing circles, • involvement of youth and elders in the community; integration of their knowledge into the community, • being active and eating healthy, • role models in the community who are drug and alcohol free, and • support from community leaders in traditional ways.*

 I will pray every day.  I will participate in ceremonies.  I will manage my stress in positive ways (e.g. meditation, listening to calming music, walking).  I will nurture and invest in healthy relationships.  I will be a role-model for my behaviour.  I will spend more time nurturing my creativity (e.g. writing, carving, dancing, painting, singing)  I will:_________________________________________  I will:_________________________________________

“The healthier we are, the healthier our children and earth will be; Our ceremonies are the pathway to achieving this.” Leonard George, Tsleil-Waututh First Nation

*Information from FN Health Society The Environmental Scan: Traditional Models of Wellness - March 2010.

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Maintaining Healthy Weight Why does it Matter?

The best way to maintain a healthy weight is by: • Being active, • Eating healthy, and • Decreasing your sedentary activities Sedentary activities are postures and activities that require very little movement. Examples include prolonged sitting, watching television, playing passive video or computer games, extended time spent on the computer (surfing the internet or working), and motorized transportation.

Health care providers use Body Mass Index (BMI) and Waist Circumference (WC) to identify an individual’s ideal body weight and health risk associated with their body weight.

Determining your BMI

You can calculate your BMI by dividing your weight in kilograms by the square of your height in meters: kg/m2. Since most people do not know their weight or height in Metric Units, you can determine you BMI using graphs and calculation tools found on the internet. Once you know your BMI, determine your weight classification to see if you have any risk for developing health problems.

Health Risk Classification According to Body Mass Index (BMI) Classification

BMI Category (kg/m2)

Risk of developing health problems

Underweight

< 18.5

Increased

Normal Weight

18.5 - 24.9

Least

Overweight

25.0 - 29.9

Increased

Obese Class I

30.0 - 34.9

High

Obese class II

35.0 - 39.9

Very high

Obese class III

>40.0

Extremely high

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You can prevent, manage and sometimes even reverse chronic diseases such as hypertension, diabetes and cancer by: | Being active | Eating healthy | Nurturing spirit | Maintaining healthy weight | Respecting tobacco |

SMARTER Goal Setting Where do you carry your weight?

For individuals who tend to gain their weight in the middle and have excess abdominal fat, waist circumference (WC) is better for predicting the risk of developing health problems, such as hypertension and diabetes. WC should be less than 102 cm for men and less than 88cm for women.

When setting personal goals for Maintaining healthy weight, consider any possibility for yourself. Here are some examples:

– I would like to have a healthy body weight. – I would like to limit my recreational screen time. – I would like to decrease the amount I drive. – I would like to limit the time I spend indoors. Next, choose any of the Specific and Measurable goals provided or identify your own that you can write in the space below. Here are some examples:

Television years

Did you know that by age 65, the average adult has spent the equivalent of 9 full years watching television? Make your TV time work for you. Combine it with physical activity or stretching. Ideas include floor exercises (push-ups, sit-ups, etc.), stationary cycling or treadmill walking, working with hand weights, resistance bands or balls, or performing a series of upper and lower body stretches.

 I will have my WC less than 102 cm (man)  I will have my WC less than 88 cm (woman)  I will accumulate only 2 hours of recreational screen time per day  I will stretch often when I am working at my desk  I will walk/bike to work  I will take the stairs instead of the elevator  I will: _________________________________________  I will: _________________________________________

Dr. Sarah’s Recommendations

Build physical activity into your daily routine by walking wherever and whenever you can, stretching and moving around frequently, taking the stairs instead of the elevator, and participating in activities that you enjoy.

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Respecting Tobacco Keeping tobacco sacred

No matter how long you have been smoking or chewing tobacco, your health will start to improve when you quit. When someone wants to quit their non-traditional tobacco use (smoking or chewing tobacco), these three (3) things need to be addressed: • physical addiction of nicotine • habit • emotional dependence

Why Do People Smoke?

Never Give Up

One of the main reasons people smoke – and why it is so hard to stop – is the addition to nicotine. This drug has a calming effect and it may relieve boredom, anxiety and irritability. Nicotine also has a stimulant effect, increasing alertness and concentration.

It generally takes at least three serious attempts at quitting before a person becomes a lifetime non-smoker, and for many people it takes six (6) or more tries. If you are not successful the first time you try to quit, don’t give up. Learn from the experience and get back on track right away.

Reasons to Quit

Youth

First Nations people have a long history of using tobacco in ceremonies, rituals and prayer. When tobacco is used in a traditional way, it benefits the spirit and strengthens the ties to one’s culture. However, when tobacco is used in a non-traditional manner, like smoking cigarettes or chewing tobacco/snuff, it causes lung diseases including lung cancer, heart disease, cancers of the upper respiratory tract, and pregnancy risks.

Since 85% of smokers start before their 16th birthday, if you do not start smoking by 19 you are more likely to never become a regular tobacco user. However, if you are a young person looking to quit and you want youth friendly material, the following websites have information on tobacco addiction, quitting tips and support from others sharing their stories: www.quit4life.com and www.quittersunite.com

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You can prevent, manage and sometimes even reverse chronic diseases such as hypertension, diabetes and cancer by: | Being active | Eating healthy | Nurturing spirit | Maintaining healthy weight | Respecting tobacco |

SMARTER Goal Setting Treatments for Smoking Cessation/Quitting

There are many ways to quit smoking. Most of all, you have to want to do it! Ask your health care provider or pharmacist about the different options available including the variety of medications that exist. Also, it is a really good idea to get involved with a quit smoking program that can provide you with free support, and help you make a plan to quit (remember the three areas you’ll want to address). An example of a quit smoking program is QuitNow, available 24-hours, 7 days a week by computer at QuitNow.ca or by telephone at 1-877-455-2233 (toll free). You can also get information about smoking cessation from: www.health.gov.bc.ca/tobacco/cessation.html

Support Someone You Know to be Tobacco Free

The Tobacco Education and Action Module (TEAM) is an on-line tool designed for those who want to offer support to a smoker or tobacco user who wants to quit. Whether you are a teacher, counsellor, social worker, caring friend or relative of someone who wants to be tobacco free, the TEAM can teach you ways to present information so that you get the biggest bang for your buck! Learn how to communicate effectively with a tobacco user by reflective listening, creating learning experiences, and helping with the process of changing behaviour. To learn more, go to www.tobaccoed.org

When setting personal goals for Respecting tobacco, consider any possibility for yourself. Here are some examples:

– I would like to quit my unhealthy tobacco use. – I would like to improve my health. – I would like to reduce my risk for cancer. Next, choose any of the Specific and Measurable goals provided or identify your own that you can write in the space below. Here are some examples:

 I will only use tobacco in a traditional manner.  I will make a plan to quit smoking/chewing tobacco.  I will get involved with a tobacco cessation/quitting program.  I will join a support group.  I will ask my family and friends for support.  I will: _________________________________________  I will: _________________________________________  I will: _________________________________________  I will: _________________________________________

Dr. Georgia’s Recommendations

Treat your body and soul with kindness. Indulge in a bath, massage or a power walk. Listen to music or go to a movie. Enjoying these activities in the absence of smoking will help you realize that you don’t need a cigarette to have a good time.

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Using Your Daily Organizer’s

Day Journal Having a Day Journal is a great way to help you plan and monitor your weekly activities, including your Wellness Journey’s goals.

In order to get the best use of your Organizer’s Day Journal, follow these simple steps: 1. G  o back to each Wellness Stream and identify the goal(s) you have committed to in each area. 2. U  se “This Week I Will:” and the writing area associated with each day to document your goals and help you plan your activities for the week. 3. T hen use the Wellness icons (e.g. tion of your goals.

) to track and log the comple-

4. At the end of the week, use “MY WEEK IN REVIEW” to document your Blood Pressure, BMI/WC, Total Duration of Physical Activity, Total Steps/Total Distance, and Body Weight. 5. Use “MY WEEKLY WELLNESS CHECK-UP” to reflect on and refine your Wellness Journey. Use “ I’m grateful for…” to remind yourself of those things you appreciate and give meaning to your life.

Note: If you have other goals that do not fit into any of the areas covered by the Wellness Streams, just adjust the Daily Organizer so it fits to your needs. Then, use the five (5) unlabelled boxes in “MY WEEK IN REVIEW” to summarize the activities, indicators or biometrics you have identified as a part of your plan to maintain and achieve a healthy lifestyle. Examples include:       

Total Hours of Sleep Number of Meals Prepared Number of Treats Number of Days with Treats Number of Meals with Veggies Number of Days with Activity Number of Cigarettes

On your Wellness Journey, remember that each human being will achieve health and wellness in a dif­ferent way and no two journeys are alike. Getting from point A to point B will be unique for every individual so refrain from comparing yourself to others, especially if it leads you to feeling deflated.

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Organizer

Food Journal The purpose of the food journal is to provide you with a record of your normal eating habits and help you track any dietary changes you want to make.

In order to get the best use of your Organizer’s Food Journal, follow these simple steps: 1. Simply record your daily intake of all food and drinks for your meals and snacks. If you add condiments like butter, sour cream or ketchup, make sure to list these too. 2. If you are a diabetic and self-monitoring your blood sugar levels after each meal, use the Blood Glucose Level ( BGL ) area to document your numbers.

To better understand the uses of this Wellness Diary here are some excerpts from users in our communities: • ‘I use the diary daily to track my food. I notice how much I eat fast food. I also see how little water I drink. . . it has helped me become more aware.’ • ‘I read the wellness tip to my family every week’

3. In the “Other” column, using this area to keep track of such things as: • E nergy Level - Gaining an understanding of your energy level is valuable when you want to learn more about the types of food that help you feel good and give you energy. • Fibre Intake • Number of Treats •Y  our portions -If you are interested in not over eating, use this area to rate your hunger and fullness before and after your meals. This will allow you to see how your hunger and portion sizes relate to the amount of food you actually eat.

• ‘I have been tracking my activity. I can see how much exercise I have done this week.’ • ‘(the diary) reminds me of how good I am doing’ • ‘When writing it (food) down you can see the changes’ • ‘Feels good at the end of the week to total the amount of exercise. I can see I am active most days!’

• Home Prepared Meals • Take-out Meals • Meals with Veggies 4. K  eep track of the amount of water you drink. It is recommended you drink eight (8) glasses of water a day.

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Wellness TIP

week

Month

Remember you are eating brain food the next time you eat kale, spinach, dandelion leaves or any green leafy vegetable.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

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BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

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food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

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Wellness TIP

week

Month

By being physically active you are being a great role model for those around you.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

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BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:44 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 17

13-05-07 2:44 PM

Wellness TIP

week

Month

Traditional foods such as cranberries, rosehips and blackberries are high in Vitamin C and help boost your immune system.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 18

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:44 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 19

13-05-07 2:44 PM

Wellness TIP

week

Month

Monitor how much TV you watch. If it’s too much, create a plan to cut back.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 20

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:44 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 21

13-05-07 2:44 PM

Wellness TIP

week

Month

The average adult should have less than one teaspoon of salt per day. Be aware of where salt is hidden in processed foods.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 22

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:44 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 23

13-05-07 2:44 PM

Wellness TIP

week

Month

At your local recreation centres, such as the YMCA, look into what types of exercise programs they have that may suit your needs. Consider trying a weight training program.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 24

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:44 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 25

13-05-07 2:44 PM

Wellness TIP

week

Month

Natural whole foods are rich in vitamins and are essential to good health.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 26

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:44 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 27

13-05-07 2:44 PM

Wellness TIP

week

Month

Sleep allows your body to recover, regenerate and strengthen from physical and mental work.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 28

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:44 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 29

13-05-07 2:44 PM

Wellness TIP

week

Month

Eat fish to improve your brain power!

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 30

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:44 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 31

13-05-07 2:44 PM

Wellness TIP

week

Month

Look for herbal tea that you enjoy and keep a box at your desk or in your kitchen.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 32

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:44 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 33

13-05-07 2:44 PM

Wellness TIP

week

Month

Did you know that mussels, clams and oysters are an excellent source of Iron.?

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 34

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:44 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 35

13-05-07 2:44 PM

Wellness TIP

week

Month

Cut the sugar! – Whenever you are craving something sweet reach for a fresh piece of fruit.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 36

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:44 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 37

13-05-07 2:44 PM

Wellness TIP

week

Month

Be physically active by working on your garden, yard or the land.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 38

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:44 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 39

13-05-07 2:44 PM

Wellness TIP

week

Month

You don’t have to cook fancy or complicated recipes – just cook good food from fresh ingredients.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 40

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:44 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 41

13-05-07 2:44 PM

Wellness TIP

week

Month

Have at least one meal a day that is homemade and is made from natural ingredients.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 42

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:44 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 43

13-05-07 2:44 PM

Wellness TIP

week

Month

Whole grains are a natural source of protein.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 44

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:44 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 45

13-05-07 2:44 PM

Wellness TIP

week

Month

A good night’s sleep will keep you healthy, reduce your stress, make you more alert and may even assist in decreasing your desire for eating extra food.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 46

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 47

13-05-07 2:45 PM

Wellness TIP

week

Month

The more variety of fruits, vegetables, meats and grains you eat, the more types of vitamins you will consume.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 48

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 49

13-05-07 2:45 PM

Wellness TIP

week

Month

Did you know a glass of orange juice has 8 tsp of sugar and a can of coke has 10 tsp?

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 50

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 51

13-05-07 2:45 PM

Wellness TIP

week

Month

Use beans, lentils and other legumes instead of meat or in addition to meat in soups, stews and chili.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 52

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 53

13-05-07 2:45 PM

Wellness TIP

week

Month

Traditional foods high in calcium include rhubarb, mustard greens and fish with bones such as sardines and salmon.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 54

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 55

13-05-07 2:45 PM

Wellness TIP

week

Month

Don’t worry that children never listen to you; worry that they are always watching you. - Robert Fulghum

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 56

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 57

13-05-07 2:45 PM

Wellness TIP

week

Month

Colour your table with green, red, yellow/orange and blue/ purple fruits and vegetables. Aim for at least 2 different colours on the table.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 58

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 59

13-05-07 2:45 PM

Wellness TIP

week

Month

Did you know sugar can make it harder for you to concentrate?

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 60

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 61

13-05-07 2:45 PM

Wellness TIP

week

Month

Aim to drink 6 to 8 glasses of water a day and make an effort to drink the most water in the morning.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 62

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 63

13-05-07 2:45 PM

Wellness TIP

week

Month

Plan a fun physical activity day with family and friends.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 64

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 65

13-05-07 2:45 PM

Wellness TIP

week

Month

Fibre helps reduce weight, lower blood pressure, stabilize blood sugar, regulate hormones and reduce the risk of certain cancers.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 66

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 67

13-05-07 2:45 PM

Wellness TIP

week

Month

Increase Vitamin C rich foods in your diet such as broccoli, mango, bell peppers, and citrus fruits such as oranges and grapefruit.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 68

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 69

13-05-07 2:45 PM

Wellness TIP

week

Month

Traditional foods such as wild fish help your memory because they are high in Omega 3 essential fatty acids (good fats).

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 70

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 71

13-05-07 2:45 PM

Wellness TIP

week

Month

Sugar can cause headaches, bad moods, low energy, cavities and pimples.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 72

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 73

13-05-07 2:45 PM

Wellness TIP

week

Month

Did you know root vegetables such as sweet potatoes, squash, turnips and carrots are traditional foods that are high in fibre?

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 74

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 75

13-05-07 2:45 PM

Wellness TIP

week

Month

Monitor your sleep each night. The average sleep required for adults is 7 to 9 hours per night.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 76

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 77

13-05-07 2:45 PM

Wellness TIP

week

Month

Jump start your day with a healthy breakfast. Your energy will increase and you will be able to pay attention better!

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 78

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 79

13-05-07 2:45 PM

Wellness TIP

week

Month

Make it a past-time to meet a friend to do a physical activity on the weekend.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 80

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 81

13-05-07 2:45 PM

Wellness TIP

week

Month

Did you know some types of juice have the same amount of sugar as pop?! Drink water or dilute your juice with water.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 82

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 83

13-05-07 2:45 PM

Wellness TIP

week

Month

Eat foods from Mother Earth that are not processed, such as berries, carrots, lettuce, fruit, nuts, fish and rice.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 84

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 85

13-05-07 2:45 PM

Wellness TIP

week

Month

Walking outside in nature for just 15 minutes is a great way to reduce stress.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 86

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 87

13-05-07 2:45 PM

Wellness TIP

week

Month

Wild meats are a healthier choice than store bought meats.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 88

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 89

13-05-07 2:45 PM

Wellness TIP

week

Month

It is important to monitor your nutrition, physical activity and stress level.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 90

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 91

13-05-07 2:45 PM

Wellness TIP

week

Month

Begin healthy means seeing your doctor or health care provider as regular as possible.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 92

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 93

13-05-07 2:45 PM

Wellness TIP

week

Month

Tobacco can be used in traditional ways that strengthen the spirit and strengthen your ties to your culture.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 94

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 95

13-05-07 2:45 PM

Wellness TIP

week

Month

Keeping a healthy body weight requires good food choices and regular physical activity.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 96

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 97

13-05-07 2:45 PM

Wellness TIP

week

Month

Stress is unavoidable, but if it is managed well it can improve your overall health and wellness.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 98

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 99

13-05-07 2:45 PM

Wellness TIP

week

Month

A small reduction in weight can significantly lower your blood pressure.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 100

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 101

13-05-07 2:45 PM

Wellness TIP

week

Month

“The most beautiful thing we can experience is the mysterious. It is the source of all true art and all science.” -Albert Einstein

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 102

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 103

13-05-07 2:45 PM

Wellness TIP

week

Month

Keep your blood sugar levels at a safe and healthy level by following a healthy eating plan.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 104

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 105

13-05-07 2:45 PM

Wellness TIP

week

Month

Drinking just one regular can of pop a day can cause an extra 10 pounds of weight gain in one year.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 106

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 107

13-05-07 2:45 PM

Wellness TIP

week

Month

Manage your stress by laughing daily and connecting with others!

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 108

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 109

13-05-07 2:45 PM

Wellness TIP

week

Month

Be creative in how you make your exercise more convenient.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 110

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 111

13-05-07 2:45 PM

Wellness TIP

week

Month

Each day consider taking a 5 minute break for de-stressing.

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 112

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 113

13-05-07 2:45 PM

Wellness TIP

week

Month

Remember, every minute of activity counts!

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 114

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 115

13-05-07 2:45 PM

Wellness TIP

week

Month

This week I will:

Monday

friday

tuesday

saturday

wednesday

sunday

thursday

MY WEEK in review Blood Pressure

60684 FNHC Wellness Diary V6 (abridged).indb 116

BMI/WC

/ Weight Total Duration of Total Steps TakenBody Body Weight Total Distance Physical Activity End of Week

13-05-07 2:45 PM

food journal monday

Organizer tuesday

wednesday

thursday

friday

saturday

sunday

breakfast

BGl

lunch

BGl

Dinner

BGl

SnackS

other

Other

Water

My weekly Wellness check up:

I’m grateful for…

60684 FNHC Wellness Diary V6 (abridged).indb 117

13-05-07 2:45 PM

Notes

60684 FNHC Wellness Diary V6 (abridged).indb 118

13-05-07 2:45 PM

Personal Health Information Name: ____________________________________________________________________________ Address: __________________________________________________________________________ Phone: _________________________________ Cell:_______________________________________ IN CASE OF EMERGENCY, PLEASE CONTACT: Name: ___________________________________________________ Tel: ______________________________ Date of Birth: ______________________________________________ Family Doctor: _____________________________________________ Tel: ______________________________ Pharmacy: ________________________________________________ Tel: ______________________________ Other: ___________________________________________________ Tel: ______________________________ Other: ___________________________________________________ Tel: ______________________________ Height: _____________________ Weight: _________________________ Organ Donor:  Yes  No Medical Bracelet:  Yes  No

Membership #: _________________________________________________

ALLERGIES List all; medications, foods, seasonal ___________________________________________________ ___________________________________________________________________________________________ IMMUNIZATIONS (Type flu shot, tetanus shot, travel, etc) _________________________________________________________ Date: ____________________________ _________________________________________________________ Date: ____________________________ _________________________________________________________ Date: ____________________________

MEDICATIONS (prescriptions & non-prescription, including vitamins, over-the-counter medicines, supplements and herbal remedies) ����

����/����������

������

___________________________________________________________________________________________ ___________________________________________________________________________________________ ___________________________________________________________________________________________ ___________________________________________________________________________________________ ___________________________________________________________________________________________ ___________________________________________________________________________________________ ___________________________________________________________________________________________ ___________________________________________________________________________________________ ___________________________________________________________________________________________ ___________________________________________________________________________________________ ___________________________________________________________________________________________

60684 FNHA 2012 Wellness BC V5R14 180313 dieline (F).indd 1

3/19/13 9:55:10 AM

ImmunIzatIons (Type flu shot, tetanus shot, travel, etc) _________________________________________________________ Date: ____________________________ _________________________________________________________ Date: ____________________________ _________________________________________________________ Date: ____________________________

60684 FNHA 2012 Wellness BC V5R14 180313 dieline (F).indd 2

3/19/13 9:55:10 AM

medIcatIons (prescriptions & non-prescription, including vitamins, over-the-counter medicines, supplements and herbal remedies) name

dose/directions

reason

___________________________________________________________________________________________ ___________________________________________________________________________________________ ___________________________________________________________________________________________ ___________________________________________________________________________________________ ___________________________________________________________________________________________ ___________________________________________________________________________________________ ___________________________________________________________________________________________ ___________________________________________________________________________________________ ___________________________________________________________________________________________ ___________________________________________________________________________________________ ___________________________________________________________________________________________

On our path of health and wellness it is important to look at the relationships we have and to nourish the connectedness we experience. As BC First Nations people we share a connectedness with the land, each other, ourselves, and generations past and future. This ‘connectedness’ we experience helps us gain relationships with each other and the land; gain wisdom from the generations past and future; and helps establish respect for ourselves, each other, and the land. When we feel connected it helps us achieve wellness through a healthy mind, body, and spirit.

Get Connected