Weight Management. brings results.

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2 Weight Management Weight management is a powerful tool. It is not just about your appearance. It s about your health, too. Did you know that weight loss may prevent type 2 diabetes in some persons? Losing weight may also lower blood pressure, improve blood cholesterol levels, and reduce the risk of arthritis and many Do types of cancer. Not Knowledge is power, Reproduce but putting knowledge into action is what brings results. Use this calendar to: Learn and follow steps to lose weight in healthy ways. Record minutes of exercise in calendar spaces. Keep track of your weight and weight loss American Institute for Preventive Medicine. All rights reserved.

3 Telephone Numbers Emergency Contact Name: Number: Health Care Team Primary Care Physician: Registered Dietitian: Psychologist or Social Worker: Do Care Specialist: Not Reproduce Things I Need to Keep Track of:

4 Are you ready to lose weight? Choose the statement from 1 to 5 that is true. 1. I have no plans to lose weight in the next 6 months. You may not be ready to lose weight, if you chose this. 2. I am planning to lose weight in the next 6 months. You are thinking of losing weight, if you chose this. 3. I am planning to lose weight in the next 4 weeks. If you chose this, you are getting ready to lose weight. 4. I have been working on losing weight within the last 6 months. If you chose this, you are already taking steps to lose weight. 5. I have been working on losing weight for longer than 6 months. If you chose this, controlling your weight is part of your life. Write your weekly weight on the lines given. Do this for every month. December 2008 Remember to track your daily exercise. 19 Winter Begins Chanukah 25 Christmas Day 26 Kwanzaa Begins

5 Do you know your healthy weight? Find your body mass index (BMI) from the Web site Write it here:. Check the weight group your BMI is in. q Healthy Weight = BMI from 18.5 to q Overweight = BMI from 25 to q Obese = BMI of 30 or higher. If your BMI is 25 or higher, you could benefit from weight loss. Use the BMI Healthy Weight Ranges chart at the end of this calendar. January 2009 Questions about your BMI? Call your Care Specialist. 1 New Year s Day Martin Luther King, Jr. Day

6 Know your waist circumference. Stand relaxed. Wrap a measuring tape snugly around your waist near your navel. Do not pull your stomach in. Exhale. Write your waist size here: inches. If your waist is > 40 inches if you are a man or > 35 inches if you are a woman: Discuss your health with your physician. You have a greater risk for heart disease, high blood pressure, and diabetes. You could benefit from weight loss even if your BMI is less than 25. Take it slow. Aim to lose 1 to 2 pounds a week. (Follow your physician s advice.) February 2009 Have questions? Call your Care Specialist Groundhog Day 6 Wear Red Day 14 Valentine s Day 16 President s Day 25 Ash Wednesday American Heart Month

7 Control portion sizes. Choose these healthy foods every day: 1-2 cups fruits; 1 ½ -2 ½ cups vegetables. 2-3 cups nonfat or low-fat dairy products (milk, yogurt, etc). 4-6 ounces breads, cereals, or pastas (whole-grain prefered). 1 ounce = - 1 slice of bread. - 1 cup dry cereal. - ½ cup cooked cereal, pasta or rice. 3-6 ounces of meat and beans. One ounce = 1 ounce lean meat, poultry, or fish; 1 Tbsp. peanut butter; ½ ounce nuts; ¼ cup dry beans or peas. Find out how many servings of foods to eat to meet your calorie needs from and Discuss with your physician an eating plan that is right for you. March 2009 Track your food intake. Keep a daily food log Daylight Saving Time Begins 17 St. Patrick s Day 20 Spring Begins

8 Tip the scales in your favor. Exercise more and eat less. Spend less time sitting. Limit TV time. Or exercise when you watch TV. Use a pedometer to track your daily steps. Aim for 10,000 steps a day. Use the stairs rather than elevators (at least for 2-3 flights of stairs). To lose weight and keep lost weight off, do physical activity for or more minutes a day (at one time or spread out during the day). Start with as many minutes as you can. Gradually build up to minutes a day. To prevent weight gain, do about 60 minutes of physical activity on most days of the week. {Note: Children and teens should be physically active, as advised by their physicians.} Always talk to your physician before starting an exercise plan. April 2009 Remember to track your daily exercise. 1 April Fool s Day Passover 10 Good Friday Easter 22 Earth Day

9 You snooze. You really do lose! A shortage of sleep can lead to weight gain. Not getting enough sleep: - Leads to higher levels of a hormone that triggers appetite, making it harder to lose weight. - Lowers levels of a hormone that signals your body is full. - Is related to an increase in body mass index (BMI). - Leads to a preference for calorie-dense, high-carbohydrate foods. Less sleep leads to less energy to exercise and allows more time to snack. Getting enough sleep also helps you to be more alert during the day. Get more information on weight loss techniques from Click on My Healthy Horizon. May 2009 Maintain healthy sleep habits. 5 Cinco de Mayo 25 Memorial Day Mother s Day High Blood Pressure 16 Armed Forces Day Awareness Month

10 Lose weight safely. Here are some tips: Aim for a slow, steady weight loss. Avoid diets that are less than 1,200 calories per day unless you are under medical supervision. {Note: Follow the calorie level your physician prescribes.} Get your physician s okay before you take over-the-counter weight-loss aids. Avoid being a yo-yo-dieter. Avoid using sauna belts, body wraps, and other unproven weight-loss aids, products, and programs. Call your Care Specialist for additional tips on losing weight. June 2009 Focus on lifetime healthy habits Men s Health Week 14 Flag Day 21 Father s Day; Summer Begins

11 Read food labels to help you make healthy choices. Start with the serving size and how many servings the container has. Calories are given for 1 serving. Two servings give twice the calories. Look at the ingredient list. Contents are listed from most to least. If the first ingredient is sugar, the food is likely to have empty calories. Look at the nutrients per serving and Percent Daily Value (% DV.) In general: 5% DV or less is low in a nutrient and 20% or more is high in a nutrient. Look for foods that give: - Dietary fiber. - Vitamins A and C. - Calcium. - Iron. Choose foods low in calories, total fat, and saturated fat. Elinimate trans fats. These may be labled hydrogenated fats or oils in some cookies, chips, etc. July 2009 Need help with serving sizes? Call your Care Specialist. 4 Independence Day

12 Deal with emotions without eating. For anger Take 3 or 4 slow, deep breaths. The angry impulse may pass. For anxiety Focus on relaxing through exercise, soothing music, etc. For boredom Exercise. Exercise. Exercise. For depression Be with or call someone who helps to lift your morale. {Note: If depression lasts longer than 2 weeks, contact your physician.} For stress Take a walk or do another physical activity. Imagine a soothing, restful scene in your head. Food doesn t solve emotional problems. Food simply keeps you from dealing with the issue at hand. When the last bite is eaten, the problem is still there. A feeling of guilt can add to the problem. August 2009 Call your Care Specialist for more tips. 22 Ramadan Begins

13 Rethink your drinks. Calories from everything you drink can really add up. Having just two, 12-ounce regular sodas a day could add 30 pounds of weight a year. Have tap water, seltzer water, or unsweetened iced tea. These have no calories. Add a lemon or lime slice for taste. Black coffee has a few calories. Two tablespoons of skim milk adds only 10 calories. A 16-ounce café latte with whole milk has 265 calories. A vanilla bean frappuccino with whipped cream has over 500 calories. Read labels on beverages. Decide if you want to spend calories on the drinks. September 2009 Remember to spend your calories wisely. 1 Labor Day Ramadan Ends 21 Autumn Begins Yom Kippur

14 Change the way you eat to make it easier to eat less without feeling deprived. Slow the rate of eating. It takes 20 or more minutes for your brain to get the message that you have eaten. Change your eating schedule, or set one up, especially if you tend to skip or delay meals and overeat later. Use smaller plates and dishes. Your controlled food portions will look larger. Drink water before the start of a meal and during the meal. Avoid distractions while eating, such as watching TV. Avoid walking by places that tempt you to eat. Go to places, be with people, and/or do things not associated with eating. October 2009 Eat as a response to hunger, not appetite. 12 Columbus Day National Breast Cancer Halloween Awareness Month Healthy Lung Month

15 Choose foods wisely when eating away from home. Choose a restaurant that offers a variety of healthy foods. Avoid all-you-can-eat restaurants. You may end up eating too much to get your money s worth. Order water or unsweetened iced tea with a lemon or lime slice. Calories from alcoholic beverages add up. Your bill costs more, too. Take control. Avoid sauces and gravies. Ask for half orders or share an order with a companion. At a buffet, look over the whole line of offerings before making your selections. Use the smallest plate. Take only one helping and arrange the food attractively. Don t pile it on. November 2009 Every journey starts with a first step Daylight Saving Time Ends 3 Election Day 26 Thanksgiving Day American Diabetes Month

16 Plan ways to deal with an abundance of food at holiday times. Focus more on people and events and less on food. Set new traditions that are not planned around foods. Take pride in the fact that having a healthy body is more important than any item of food, no matter how tempting it is. Modify favorite holiday recipes to lower fat, calories and sodium. Find recipes at Focus on these L words: - Lean. - Less. - Little piece. - Limit. - Low-fat. - Light (ones that are truly lower in fat, sugar, and calories). December 2009 Call your Care Specialist for healthy tips. 12 Chanukah Winter Begins Christmas Day 26 Kwanzaa Begins 31 New Year s Eve

17 BMI Healthy Weight Ranges for Adults Circle your height and the healthy weight range box next to it. For children, BMI-for-age growth charts are used. Consult your child s physician for his/her healthy weight. On the Web site: search for About BMI for Children and Teens. BMI Healthy Weight Ranges* Height Weight Range Height Weight Range No Shoes No Clothes No Shoes No Clothes to 119 lbs to 164 lbs to 124 lbs to 169 lbs to 128 lbs to 174 lbs to 132 lbs to 179 lbs to 145 lbs to 184 lbs to 141 lbs to 189 lbs to 145 lbs to 194 lbs to 150 lbs to 200 lbs to 155 lbs to 205 lbs to 159 lbs to 209 lbs. * Source: Adapted from Body Mass Index Table, National Heart, Lung, and Blood Institute. Weight Record Date Weight Date Weight Date Weight Date Weight

18 Health Tests & Exams These are general guidelines for adults.* Follow your physician s advice for tests and exams. For your child, follow his/her physician s advice for tests and exams. Exam or Test How Often** Checkup Every 5 years ages Every 2-4 years ages Every 1-2 years age 65+. Pneumonia vaccine Flu vaccine Blood pressure and weight Discuss with your physician. Every year during flu season. Every office visit. Test at home as advised. Cholesterol blood test (fasting lipids) Regularly, starting at age 35 (men); 45 (women) or as advised. Dental exam 1-2 times a year. Eye exam Every 5 years (ages 18-29); every 2-4 years (ages 30-64); every year (age 65+). Breast exam by physician or nurse W Every 3 years (ages 18-40); yearly (age 40 +). Pap test O Every 1-3 years to age 65; as advised age 65+. Chlamydia screening Mammogram Osteoporosis screening Colorectal cancer screening Prostate cancer screening Abdominal aortic aneurysm screening M E N M E N Discuss with your physician. Every 1-2 years age 40+ as advised. Starting at age 65 (60 if at increased risk for fractures) as often as advised. Starting at age 50 or as advised. As advised by your physician. Once for men age who have ever smoked. * Source: The Guidelines to Clinical Preventive Services, 2008 U.S. Preventive Services Task Force. ** Check your plan documents or call Customer Service for your specific plan s coverage.

19 Helpful Web Sites American Dietetic Association American Heart Association MyPyramid.Gov and Do National Council Not on Alcohol and Reproduce Drug Dependence National Institutes of Health National Safety Council Smokefree.gov We Can! (Ways to Enhance Children s Activity & Nutrition) Weight-control Information Network (WIN)

20 Medicine Log. (Record in pencil to keep this list current.) Medicine Name Dose Frequency Reason to Take