How Happy Are Your Feet? - Health & Fitness Magazine online!
How Happy Are Your Feet? - Health & Fitness Magazine online!
How Happy Are Your Feet? - Health & Fitness Magazine online!
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HEALTH<br />
<strong>Your</strong> <strong>Health</strong> Checklist for 2009<br />
Below is a sample <strong>Health</strong> Checklist<br />
you can post on your wall or<br />
refrigerator to remind you to stay on<br />
track with your health goals this year.<br />
Modify it to fit your needs. During the<br />
year, fill in your progress, recording<br />
lab tests, doctor visits, diet & exercise<br />
goals, and emotional / spiritual goals.<br />
Today’s date _______________<br />
Height ________________________<br />
Weight ________________________<br />
% body fat _____________________<br />
Resting Heart Rate _______________<br />
Waist size ______________________<br />
(men: < 40; women: < 37)<br />
Blood Pressure _________________<br />
Total Cholesterol ________________<br />
HDL Cholesterol ____________ (> 40)<br />
LDL Cholesterol ___________ (< 100)<br />
Fasting blood sugar _______________<br />
Fasting insulin level ______________<br />
C-Reactive Protein _______________<br />
(Test for inflammation)<br />
TSH ___________________________<br />
Other: __________________________<br />
DOCTOR VISITS<br />
Enter the dates of the visits.<br />
________ Dental exam / teeth cleaning<br />
________ Spinal exam (chiropractor)<br />
/ treatments<br />
________ Women: Pap smear /<br />
Pelvic smear / Mammogram<br />
________ Men: Testicular exam /<br />
rectal exam (prostate)<br />
________ Bone density test<br />
________ Echocardiogram/stress test<br />
________ Colonoscopy<br />
________ Skin check by dermatologist<br />
________ Hearing Exam<br />
________ Vision exam<br />
________ Other __________________<br />
Diet Goals<br />
_____ 2 quarts water daily<br />
_____ Good breakfast<br />
_____ No eating < 3 hours before bed<br />
_____ Minimum of 2 meals and 1<br />
snack daily<br />
_____ No more than 5 oz juice at<br />
any time<br />
_____ 1 handful healthy nuts 4x/week<br />
_____ At least one serving grain<br />
_____ 4 servings vegetables or more<br />
_____ 3-4 servings fruit<br />
_____ <strong>Health</strong>y beverages other than<br />
coffee, pop<br />
_____ No fried foods / hydrogenated fats<br />
_____ Limit chocolate<br />
_____ Limit alcohol<br />
_____ Eliminate sugar, processed foods<br />
_____ Limit high glycemic index foods<br />
_____ Limit calories<br />
_____ Other _____________________<br />
Exercise<br />
____ Cardio exercise (walking,<br />
cycling, dance, etc. 30 minutes<br />
total 3 or more times a week)<br />
____ Stretching<br />
____ Strength training<br />
____ Massage<br />
____ Other: _____________________<br />
Emotional / Spiritual <strong>Health</strong><br />
____ Time spent with friends and<br />
family<br />
____ Sleep 6 or more hours per night<br />
____ Sex<br />
____ Music – concerts / singing<br />
____ Recreation / vacation<br />
____ Laugh / smile > 10 times daily<br />
____ Anger management<br />
____ Resolve conflicts<br />
____ Learn something new daily<br />
____ Read at least 1 book a month<br />
____ Commit to help > 1 person/day<br />
____ Pray<br />
____ Decrease bad influences<br />
____ Time spent with mentor /<br />
accountability partner<br />
____ Other: __________________<br />
January Edition 2009<br />
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