Handbook for Healthy Living Now that you know more about the contributing factors to chronic diseases, this booklet contains some tips to help you remember simple things you can do to help reduce your risk of developing these diseases.

HERE’S HOW

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Healthy Eating

Eat a balanced diet daily choosing foods from the food groups below. Meals should consist of mostly vegetables and whole grains incorporating foods from the meat group and dairy product. Food Groups Examples

Grains (Good source of carbohydrates and fiber)

Whole wheat bread and rolls, whole wheat pasta, English muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted pretzels and popcorn.

Fruits (Good source of vitamins, minerals, and fiber)

Apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines, and 100% fruit juice

Vegetables (Good source of vitamins, minerals, and fiber)

Broccoli, carrots, collards, green beans, green peas, kale, lettuce, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes

Fat-free or low-fat milk and milk products (Good source of minerals and protein)

Fat-free (skim) or low-fat (1%) milk, fat-free, low-fat, or reduced-fat cheese, fat-free or low-fat regular or frozen yogurt

Lean meats, poultry, and fish (Good source of protein and minerals)

Beef, poultry, pork, game meats, fish, shellfish Select only lean; trim away visible fats; broil, roast, or poach; remove skin from poultry.

Nuts, seeds, and legumes (Good source of protein and fiber)

Almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas

http://www.cdc.gov/nutrition/everyone/basics/foodgroups.html Cooking Methods Instead of frying foods try to use baking, broiling, boiling, or steaming as your preferred methods.

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Here is tip sheet to help you with your daily diet.

http://old.nhlbi.nih.gov/chd/Tipsheets/daily.htm

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Avoiding Salt

About Spices Instead of using salt to flavor foods, try to stick with the herbs and spices, which not only flavor foods, but also have components that help to slow the body’s aging (antioxidants) as well as help to keep the immune system healthy. So keep these on hand in kitchen.

Ground Cinnamon has manganese, calcium and iron. Sprinkle in tea, cocoa, oatmeal, and fruit.

Ginger has potassium, magnesium, manganese, and vitamin B6. It is good for calming the stomach and helps the immune system stay healthy. Add to a variety of foods and drinks.

Oregano leaves has vitamin K, manganese, calcium, iron, and vitamin A and C.

Ground Red Pepper or Crushed Red Pepper has vitamins A, C B6, and K.

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Paprika has vitamin A and a little C and E.

Rosemary leaves have a little calcium and iron.

Thyme leaves have vitamin K, iron manganese, and a little calcium.

Curry powder is actually a combination of curry leaves, coriander seeds, cumin seeds, turmeric and other ingredients. So it has manganese, iron, a little vitamin B6, potassium, and more.

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Watch Portion Sizes A serving is the recommended amount of foods to eat. For example the recommended amount of whole grains is 6-11 servings daily. One slice of bread is one serving. See guide below. http://hp2010.nhlbihin.net/portion/servingcard7.pdf

Remember eat to be satisfied not full!

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Calories

Food labels will tell you how many calories per serving are contained in that particular food. Though daily recommendations are usually based on 2000 calories per day, the caloric needs are different from person to person. There are three ways we use calories: Below is based on 2000 daily calorie intake.

Activity Percent of calories Calculation Breathing, heartbeat, maintain body temperature, etc

Amount depends on factors such as gender, weight, and age. See calcuation for a 122-lb woman

(122 x 10) + (122 x2) = 1,464 calories

Food Digestion 10% of calories .10 (2000) = 200 calories

Physical Activity 20-30% of calories .20 (2000) = 400 calories

Approx total number of caloric need

2,064 calories

Calories In Calories Out

http://www.cnpp.usda.gov

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Below are examples of activities needed to balance calorie intake in order to stay healthy and maintain healthy weight. Moderate Activity - 150-350 calories per hour

Calories burned per hour

Vigorous Activity - more than 350 calories per hour

Calories burned per hour

Biking (5 Mph) 174 Biking (13 Mph) 612 Dancing 210 Aerobic Dancing 546 Light housework 246 Scrubbing Floors 440 Walking (2 Mph) 198 Jogging (10-min miles) 654 Tennis 312 Basketball 450 http://www.fitness.gov/exerciseweight.htm Another Note on Calories: Protein: Each gram or protein = 4 calories

Carbohydrates: Each gram of carbohydrates = 4 calories

FAT: Each gram of fat = 9 CALORIES per gram

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10tips

MyPyramidNutrition Education Series

eat deep orange anddark green vegetables

10 tips to choosing a harvest of colorful vegetablesMyPyramid.govSTEPS TO A HEALTHIER you

Learn to love vegetables! Eating foods, such as vegetables that are low in calories per cup, instead of_someother high calorie food, may be useful in helping to lower calorie intake. Eating a diet rich in fruits and vegetablesas part of an overall healthy diet may protect against certain types of cancer, reduce the risk for type 2 diabetes,and reduce the risk for stroke and other types of heart disease.

~ dark green vegetablesI bok choy dark green leafy lettucebroccoli kalecollard greens mustard greens

romaine lettuce watercressspinachturnip greens

,~7 orange vegetablesacorn squash hubbard squashbutternut squash pumpkincarrots sweet potatoes

1buy fresh vegetables in-seasonThey cost less and are likelyto be at the;' peak flavo,. ~

2put a green vegetable -==on your dinner plate ,..\~~Make it easy by simply slicing -0::••

a romaine lettuce leaf, topped off with a spoonful of anothervegetable. "Invite" broccoli or bok choy to your dinner tablemore often. Cook until bright green and serve with a dribbleof low-fat salad dressing.

3 choose vegetables with more potassiumSelect beet greens, winter squash, spinach, andsweet potatoes often. Also choose lima beans,

cooked lentils and split peas, and tomato products (paste,sauce, and juice) for potassium.

4 add color to saladsUse baby carrots, shredded red cabbage, or spinachleaves. Throw in a handful of mixed frozen vegetables

that have had time to defrost. Frozen vegetables arealready partially cooked but will still add a crunchy texture.Include in-season vegetables throughout the year.

5munch on raw veggiesAdd carrot sticks or sweet redpepper strips at lunch. Snack

on celery sticks in the afternoon.

USDA~1iiiiiiCenter for NutritionPolicy and Promotion

6 learn how to prepare and cook vegetablesOpen up a cookbook or turn on a cooking show tolearn how to prepare delicious vegetables.

1buy vegetables thatare easy to prepare ~

Pick up prewashed bags of saladgreens, baby carrots, or celery sticks.

make vegetables interesting by addingsome crunchSprinkle slivered almonds or other nuts on steamed

vegetables. Add toasted peanuts or cashews to a vegetablestir-fry in place of meat.

stock up on frozen or canned vegetables

7-For quick and easy cooking, have ~-frozen or canned vegetables in your va. HtS

kitchen so you can microwave them when -/J)Jyou are extra busy. ~

10get your vitamins and mineralsfrom foodsDark orange and green vegetables provide

vitamin A, vitamin C, fiber, potassium, and many othernutrients. Foods are the best source of vitamins andminerals. Supplements cannot replace healthy foodchoices for a balanced diet.

Nutrition TipSheet No.5November 2009

USDA is an equal opportunityprovider and employer.Go to MyPyramid.gov for more information.

to StretchYour Fruit &

Vegetable Budget

•• • fruits&veggies-'II more~ matters.

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Calculate an appropriate Healthv Food Budget for your famil\', based onLJSDA's Low· Cost Food Plan. Thi~ c'<l~y·t\)·u~e C<lkuhror, offclwl lw Tow,lState t'ninTsit'y Extension, h,'lps ro crcate:t blldf!t'r for \\-l1a1'is:l IT<l~On;lbleamount ro ~pl'nd to fe-ed your family ht',dtll\' mea!,;, (w\\w,extensiol1,iasr,lft'.

ed ul foods,lvinS'sl {(lodd (lIb 1'1),

2 Cook enough for several meals and freeze leftovers, PhlCt' enollgh t()(>d f()[

1·2 llleals in r:lch c()tHain\'[,

3 Create ,I meal plan !(IT rht' WC't,k th,n us,> ;,;imii<u frult,; and \'eger;d,k,.;,pn'p;lrcd in diftcrcnl W;I\';, ~1<lh:'dlt' most nut (If tlw produce' rh;n Y(lU hu\"

Bu\' fruits and vl?getables in season ,,1' fanners' m,l[h,ts ur at \'our I,)cd!!I\H.:cn ,;tore,

Grow your own \'C!!l,t,lbks, Imes! ,I linl,: in :,;"ctis, ilnd !!tT CI lot of \c.gcrabk~in rt'nirn, Try indoor pot" or !!reenhouse growin!! !()l' rlw ('unler l11onths, \\.;it\\\\'\\',cdc,gov/Fc,lnlT,'"/(lr(m inzVt'!2ctaiJled I(ll' more infurmarion,

rviix it yourself. 100";" juice from frozen conl:t'ntraft~ is often k$~ c'xpensiwper :'<'1'\'inu rh,m pre']'llttled juice,

MinimiZt' waste, by LlU\'in!2 only the amc)llltr" your familY will edt,

Learn basic food math. Takin(! ill<' tim,' ro l1l<1ke it t~x)d b\ldget Lkt("!'t'

grlKer\' trips '-,In !l1<tkc {",()d hlying dt'cisions t'a;;ln, Simple t;)()(lm;lrh emhelp you (kcick if the \\',HtTmdoll (or rIlE' bunch of grapes is ,) bener bu\,

Enjoy the comforts of home InOl'C often, Latin!! <If l't'~rauranr:; Cdll inn-clsefht, ,lll11ltmt you 'J't'nd on ('J(),L Inclllde truit, and \'cger:lhle, in ljllirk, ~iml'lcme;)!:; rlIm "Uti prep;ne;li home, Visit hrrp://recipdinder.naLusda,(!O\/illtlex.php?mod('zpick ,earch&rhcTlll'='&"(J,;r ,';c~l\'il1g 1111111=&(0:'[ [<'clpe

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Look for salt's and deals lon frtl its & \'('!,!('r<lhi("~;Ifrlw .~r"n'r\' ~t(ll(' or thruIl2h (:e)Ur,,'n:',

Cut your fruits and vegetables at home, Prt'-Clit

prl)clu(c' can cnst 11,\1(11mure than lI'be)le fruit, <melvegE'r,d)k"

Don't shop hungry, Ln ,I hGdthv sn<l(k, S11Ch ,IS

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set ,I.-ide j~)r Iru it and \'t'gt'f:lb!t'~ unk"" ht';llth~'tl'mpt;!riol1s,

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gn)(t"r\ li:-::t.

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tro:t'n fruit ,1mlH'!2t'rahlc" ,fort' \\",11 in the (ree:eruntil you're rC;ldv ro ,Idd them to a l1lt'aL

Pick \'our own at local farms. Latl' SUl1lllk'r andC;11+,' fall I~ ;1(,!rt'at ri,me' to pick \'our own frllit" and\'('\!et;1bib, This C;!l'l bc" ;1(Ull ,l1ul k,,, expen';ln' WCl\'

rl) hu)' in bulk and irc'e:e" ,'an, or cl r\ for lateT

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Store-brands (dll i>t' ,I ZH';lf bud\!('[ dhlic(' k,r lll<lI1Y

t(mns ot f'flI its and v(''!ctahk",

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\VIC (\Vomen, Infants, and Children) and SeniorFarmers 'Market coupons «111 bE'[[scd hI' \VICp,lrricipan rs ;md "Ider .tdulr,; [u purchase lc)(alk-gnmll, delie'IOll" truit, ,md \'e<zctahks,

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~Tnc('r\~ Ij~L

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Avoid bUYing single servings, Pllrdl<1~ing 111;111\'

smill! P;)Ck;tgl'~ of prnduce i" often more \'xl)t'll~in"

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Shop at discount grocer~ stores fur gnc)d clt'"l:< nnti-llllS ,md wS!t'f,lbk,;, t'speciallY canned items,

Shop at large grocery stores instead of sm;diG)llh'nicllct' stores wlwll pllssibll',lllt'TC is 1110 rt'choke "nc! rhc pTodllCl' is c>ftcJ1 less expensiw ;H

Lll".t!er ;';t0rt"~~.

To make many fresh fruits anJ vegetables lastlonger, stun' rht:m in rile Tt'trigt'nltor or frcaer SUOllattt'r genin" honk lwm \'our "hoppin!2 trip, \1<111\cookbuoks oft(>r specific ti'ee:ing instrt[c:ti()HS,

Clearly label \'Our foods in the tr('t':('r andft,t'ri!2erdtnr \\i[11 the C(lntd1[~ <lnd dart· to ~C1ywirl1ll1 it ';,ltt' time frame,

Get creative \vith your leftover fruirs andve!!ctabJes, \1.lkt" ",11,;;1 from I'(Jllr fnlll,lt'lll'''

,Inc! ,;rnouthies from )\)lIr frllirs' Vi"ir yvww,{rllir"'ll1dYI'('!!!il"1l1arter.g<)Y ru learn huw,

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to ,;rrdch YOll r bud!!cr ie,g" greell hl'an~ andbhtt:lwrric'';)' ,:\s"id th,.,,,", wirh added ';llg;lr, ,;,dr, or

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My Shopping List

To help with eating healthy try these tips on you~ shopping list:

1. plan meals prio~ to going shopping,

2, Alw<lYs m<lke <l list prior to going shopping,

3, Never go shopping when you <lre hungI)',14-, Don't ro~get to visit you~ local community 9<lrcjen, tr e neighbo~hoocj stores th:lf h<lve <lttorq<lble healthy options, anq the

f<lrmer's ma ~kets,

Instead of this .".. try this Ingredients to Watch for and Minimize

White bread lOO'}'o Whole grain bread High Fructose Corn Syrup, glucose, fructose, sucrose

White rice Brown/whole grain rice Artificial sweeteners (aspartame, Acesulfame-K, saccharine

Regular white pasta Whole grain pastas Hydrogenated and Partially Hydrogenated Oil (trans fats)

Sugary cereals Whole grain cereals (hot or cold) Enriched/bleached flour

Whole milk Reduced fat milk Monosodium Glutamate (MSG)

Ice cream Low fat/low sugar frozen yogurt Sodium

Juice drinks lOO'}'o real juice Sodium Nitrates

Soda Natural ice tea or water Nutrients to Minimize

Chips Baked potato chips Saturated Fats

Sun Chips (Multigrain) Trans Fats (look for hydrogenated oils in ingredients)

Baked tortilla chips Cholesterol

Cookies and other Variety of fruits Sodium

sugary snacks Variety of nuts (be careful with portions The Skinny on Fats

Variety of vegetables Saturated Fats: raises the bad blood cholesterol

Variety of beans Monounsaturated Fat: can help to lower blood cholesterol

Yes,it is ok;Jyto treqt YOUt-Polyunsaturated Fats: some good and some bad qualities (minimize)

self to somethinClon thisTrans Fats: Very bad - causes plaque to accumulate in arteriesCalorie Sources: Protein grams = 4 cal, Carbohydrate grams = 4

sideof the list once in a while-Cal, FAT GRAMS :::::~ CAL

Just c:\on'tget cqttied <lw<lY! Continue you~ list on the back sick Remember exce55 GI/on'e5 GIn /e<Jqto weiqht q<Jin,

9

PHYSICAL ACTIVITY

10

Adding Physical Activity to Your Life

There are a lot of ways to get the physical activity you need!

If you're thinking, "How can I meet the guidelines each week?" don't worry. You'll be surprised by the variety of activities you have to choose from. To meet the guidelines for aerobic activity, basically anything counts, as long as it's done at a moderate- or vigorous-intensity for at least 10 minutes at a time.

Stick With It

By picking physical activities you enjoy and that match your abilities, it will help ensure that you stick with them. If you're not sure where to start, here are some examples.

Example 1: Moderate Intensity Activity and Muscle Strengthening Activity Sunday Monday Tuesday Wednesday Thursday Friday Saturday

30 minute brisk walk

30 minute brisk walk

30 minute brisk walk

Weight training

30 minute brisk walk

30 minute brisk walk

Weight training

Total: 150 minutes moderate-intensity aerobic activity + 2 days muscle-strengthening activity

Example 2: Vigorous Intensity Activity and Muscle Strengthening Activity Sunday Monday Tuesday Wednesday Thursday Friday Saturday

25 minute

jog

25 minute jog

and weight training

Weight training

25 minute

jog

Total: 75 minutes vigorous-intensity aerobic activity + 2 days muscle-strengthening activity

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Example 3: Mix of Moderate & Vigorous Intensity Activity and Muscle Strengthening Activity

Sunday Monday Tuesday Wednesday Thursday Friday Saturday 30 minute brisk walk

15 minute

jog

Weight training

30 minute brisk walk

Weight training

15 minute

jog

30 minute brisk walk

Total: The equivalent of 150 minutes of moderate-intensity aerobic activity + 2 days muscle-strengthening activity

When to Check With Your Doctor

Doing activity that requires moderate effort is safe for most people. But if you have a chronic health condition such as heart disease, arthritis, diabetes, or other symptoms be sure to talk with your doctor about the types and amounts of physical activity that are right for you. http://www.cdc.gov/physicalactivity/everyone/getactive/index.html Other quick ways to get exercise:

• Parking away from the store or your work site and walking • Dancing • Gardening • Exercise to video programs you can get from the public library • Playing with your children • Take the stairs of the elevator when you have the opportunity • Exercise while doing house work (you can lift weights with laundry detergent or by holding

your laundry in a way to exercise your upper arm muscles) • If you smoke, instead of taking a smoke break, take a brief walk

Remember, exercising is good to relieve stress!

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My Stress Relief

You’ve heard of how stress can have an unhealthy effect on the body. Here are some ways to help cope with everyday stress. Here are some tools for your stress toolkit:

o Try walking or other physical activity, including dancing o Taking in some humor by watching a funny movie o Listening to your favorite music o Talking to someone (friend, family, counselor, support group) o Praying or meditating o Reading o Writing your thoughts in a notebook

Stress Reducer Kit Music or inspirational CD or book

Favorite scent, like a piece of your favorite soap Favorite taste, like a piece of dark Chocolate, but don’t overdo it!

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ABCs OF MY DOCTOR’S VISIT Remember, in addition to eating healthy and exercising, visit your doctor for regular check-ups and health screenings. Don’t be afraid to ask questions. It is your right to have the answers. Here are some ABCs to remember.

A. What is my blood sugar (also called blood glucose) level and how often should I have it tested. If you have already been diagnosed with diabetes you may have your A1C level checked instead. A1C is your blood sugar level over the past 2-3 months.

B. What is my blood pressure, and what should it be?

Your blood pressure will tell you if have high blood pressure and at risk for heart disease. Using the chart below your blood pressure reading looks like this: For normal reading: 120/80.

This chart reflects blood pressure categories defined by the American Heart Association.

Blood Pressure Category

Systolic mm Hg (upper #) Diastolic

mm Hg (lower #)

Normal less than 120 and less than 80

Prehypertension 120 – 139 or 80 – 89

High Blood Pressure (Hypertension) Stage 1 140 – 159 or 90 – 99

High Blood Pressure (Hypertension) Stage 2 160 or higher or 100 or higher

Hypertensive Crisis (Emergency care needed) Higher than 180 or Higher than 110

http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/AboutHighBloodPressure/Understanding-Blood-Pressure-Readings_UCM_301764_Article.jsp

C. What are my cholesterol counts and what should they be? Total cholesterol

should be less than 200 mg/dl. However, there are at least 3 counts you should ask your doctor about. 1. HDL: This is the good cholesterol and should be more than 50 mg/dl for

women and more than 40 mg/dl for men.

14

2. LDL: This is the bad cholesterol and should be less than 100 mg/dl.

3. Triglycerides: Bad type of fat that can cause plaque to build up in the arteries. This count should be between below 150 mg/dl.

Other questions and conversation to have with my doctor would be:

1. How often should I have my blood sugar, cholesterol, and blood pressure checked?

2. What other screenings should I have at my age? (For example, mammograms, cervical cancer, prostate cancer, colon cancer, bone density).

3. When I go for lab work (blood and urine test), what all is being tested and what does each

result mean to me?

4. Can I have a copy of my lab test results?

5. If prescribed medication, ask about the side effects.

6. If you are prescribed medication for a condition, consider asking what you can do through diet and physical activity prior to medication or with medication to reduce the length of time having to take the medication if possible.

7. If your doctor informs you that you have an illness, attempt to find out what could have caused it (for example, is it something I am eating, drinking, a medication or supplement I have been taking, not getting enough sleep, not exercising enough, could it something at my job, etc).

8. What changes can I make to stay or get healthy?

9. Make sure you tell your doctor about any unusual symptoms you are having. Try to keep track of symptoms between visits and be able to describe these symptoms. For example, dizziness and how long it lasts and how frequently or what type of pain (sharp, dull, throbbing, etc), unusual shortness of breath, numbness, etc.

10. Should I take vitamins and what should I take?

15

Here is a sheet for you to keep track of your results from your doctor visits. There is an extra sheet in the appendix section of this handbook.

DOCTOR NOTES

Appointment with___________________________

Test Date Date Date Date Date Date Date Date Blood Pressure

Blood Sugar

Blood Cholesterol

HDL

LDL

TRI

Weight

Questions I wan to ask: Doctor’s Comments:

16

You know what increases your risk of getting sick, so remember to plan for healthy eating, get some physical activity, get plenty of rest, and find ways to better cope with stress. Oh, remember to visit your doctor for regular check-ups and health screenings! Remember your shopping list!

17

Appendix:

Please see some tools on the following pages to help you with your journey to healthy living. Detach any of the following and make as many copies as desired for your personal use: Stepping Stones Sheet – to help you with changes you want to make. Remember you don’t

have to try to do everything all at once. You will be more successful if you one change at a time – or however many you want.

Meal Planner – to help with you meal planning, which will aid with your shopping list and healthy eating

Shopping List – to remind you of the healthier options to purchase and ingredients to avoid

Doctor’s Notes Sheet – to help you keep track of your health status, questions you want to

ask your doctor, and doctor’s comments.

18

Stepping Stones

WEEK 1 This week I will: ___________________________________________________ ___________________________________________________ ___________________________________________________ WEEK 2 This week I will ___________________________________________________ ___________________________________________________ ___________________________________________________ WEEK 3 This week I will ___________________________________________________ ___________________________________________________ ___________________________________________________ WEEK 4 This week I will ___________________________________________________ ___________________________________________________ ___________________________________________________ By the end of the month I want to have _________________________________ __________________________________________________________________

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My Shopping List

To help with eating healthy try these tips on you~ shopping list:

1. plan meals prio~ to going shopping,

2, Alw<lYs m<lke <l list prior to going shopping,

3, Never go shopping when you <lre hungI)',14-, Don't ro~get to visit you~ local community 9<lrcjen, tr e neighbo~hoocj stores th:lf h<lve <lttorq<lble healthy options, anq the

f<lrmer's ma ~kets,

Instead of this .".. try this Ingredients to Watch for and Minimize

White bread lOO'}'o Whole grain bread High Fructose Corn Syrup, glucose, fructose, sucrose

White rice Brown/whole grain rice Artificial sweeteners (aspartame, Acesulfame-K, saccharine

Regular white pasta Whole grain pastas Hydrogenated and Partially Hydrogenated Oil (trans fats)

Sugary cereals Whole grain cereals (hot or cold) Enriched/bleached flour

Whole milk Reduced fat milk Monosodium Glutamate (MSG)

Ice cream Low fat/low sugar frozen yogurt Sodium

Juice drinks lOO'}'o real juice Sodium Nitrates

Soda Natural ice tea or water Nutrients to Minimize

Chips Baked potato chips Saturated Fats

Sun Chips (Multigrain) Trans Fats (look for hydrogenated oils in ingredients)

Baked tortilla chips Cholesterol

Cookies and other Variety of fruits Sodium

sugary snacks Variety of nuts (be careful with portions The Skinny on Fats

Variety of vegetables Saturated Fats: raises the bad blood cholesterol

Variety of beans Monounsaturated Fat: can help to lower blood cholesterol

Yes,it is ok;Jyto treqt YOUt-Polyunsaturated Fats: some good and some bad qualities (minimize)

self to somethinClon thisTrans Fats: Very bad - causes plaque to accumulate in arteriesCalorie Sources: Protein grams = 4 cal, Carbohydrate grams = 4

sideof the list once in a while-Cal, FAT GRAMS :::::~ CAL

Just c:\on'tget cqttied <lw<lY! Continue you~ list on the back sick Remember exce55 GI/on'e5 GIn /e<Jqto weiqht q<Jin,

My Shopping List

19

DOCTOR NOTES

Appointment with___________________________

Test Date Date Date Date Date Date Date Date Blood Pressure

Blood Sugar

Blood Cholesterol

HDL

LDL

TRI

Weight

Questions I wan to ask: Doctor’s Comments: