heart fitness selfcarekit · you’ll have to move a little faster! if you can’t talk while you...

StrengthYou need weights. A weight is right when you can lift it only 15 times—and that last time you strain and grit your teeth. Most people start with 2 pounds. You can buy weights or make your own: Put two one-pound bags of beans in a larger bag.

StretchCheck magazines, books and friends for new ideas on how to stretch. Just make sure you have a stretch for all four parts each time:Arms High, Arms Low, Legs High, Legs Low.

StrideInvite a friend along. A Moves Buddy can help get you out, day after day. You know someone’s waiting for you. If you miss a day from time to time, don’t stop or punish yourself. Just keep moving!

3 Weeks to 30 MinutesOutBack

Week 1

Day 14 minutes4 minutesDay 25 minutes5 minutesDay 36 minutes6 minutesDay 47 minutes7 minutesDay 58 minutes8 minutes

Week 2


Week 3Day 114 minutes14 minutes

Day 215 minutes15 minutes

Remember to Stretch before and after. Open this poster for Stretches.

Stride 5 Days a Week Get Ready

Shoes Comfortable, the right size, canvas or soft leather.

Socks Soft, the right size, without seams.

Shirt and Pants Loose and comfortable.

Water Bottle Sip before, along the way and after.

Wristwatch Time yourself out and back.

If outdoors is not safe, find another place: a school gym, a church multi-purpose room or a shopping mall. Call City Hall or a community center: Ask about a walking club. If there isn’t one, start one.

Walk 15 minutes out and 15 back. If you can’t do 15 minutes at first, use the chart “3 Weeks to 30 Minutes.”

When you get up to 15 minutes, use the last 5 to slow down. Bring your heart rate down before you stop.

Once you get up to 15 minutes on the “Out-and-Back” system you’re ready for more: Every town has fireplugs and lamp posts. See how many you pass in 15 minutes.

Every few days, reach at least one more plug or pole before you turn back. You’ll have to move a little faster! If you can’t talk while you walk, slow down.

If you want to do something, nothing is too hard.If you don’t want to do it, everything is too hard.

Keep these 5 things in one place, ready to go:

Strides are whole body actions: Dance, Sports, Bicycle. Most people don’t dance or do sports five days a week. To log five days, most of us need a Walking Plan.

What can happen in 40 minutes? • Blood sugar comes down right away. When you keep it up day by day• Blood pressure “resets” at a lower level.• Cholesterol comes down 13 points or more after 6 months—even if you don’t lose weight. “Endurance Exercise Training” Journal of Metabolism, October 2006

Pick a regular time of the day. Hang the Poster where you can see good form for doing the exercises.

Stretch before and after for 5 minutes. Stride 5 days a week for 30 minutes.Strength 2 days a week for 30 minutes.

5 minutes stretching before30 minutes striding or strengthening 5 minutes stretching after

40 Minutes Total

“It's Just 40 Minutes”

Check with your doctor before you start an exercise program.

©2005-2011 Communication Science, Inc. All rights reserved. 500018

Heart Fitness SelfCareKit

Fat hangs on to the nicotine.

It fi ghts the cranberry juice.

Instead, eat lean meat

and fi sh, with vegetables.

In 1 Year:

Your risk of a heart attack

is cut in half.

In 5 Years:

Your risk of a stroke goes

down so far it’s as if you

never smoked.

At least 1 cup a day

Make sure it’s sugar-free.

Cranberry juice grabs

the nicotine and fl ushes

it out of your body.

Cranberry juice also fl ushes

potassium out of your body.

But the heart needs potassium.

A banana puts potassium back.

Don’t Eat StarchDon’t Eat Sugar

Cigarettes put nicotine in your body.

Nicotine makes you a smoking addict.

Without nicotine, it’s easier to resist—to

stay clean for good.

To get the nicotine out, follow the 4-Day Flush

plan. You’ll be 90% nicotine-free at the end.

Don’t wait till the pack is done or “life

settles

down.” There’s never a perfect time.

The Four-Day Flush Meal Plan

How to Stop Smoking

“The Four-Day Flush” using Simple Foods

our body.

potassium.

ssium back. Eat A Banana

Drink Cranberry Juice

Don’t Eat Fat

Long-Term

Sugar turns into fat.

Instead, eat treats

like sugar-free gelatin

and frozen yogurt.

Within 9 Months

• All coughing and

wheezing are gone.

• Your nose isn’t

stuff ed up.

Starch turns into sugar.

Instead, eat 100%

whole grain bread,

cereal and pasta.

In 2-3 Weeks

• Your breath smells

normal again.

• Blood is pumping

stronger.

• Lungs hold more air.

• Sex is better.

h, with

The Four-Day Flush is over. What Now?

Start to Eat Fruit

Do it only if you’re feeling strong enough to

not smoke. If you’re unsure stick with the

Meal Plan a few more days.

The Long-Term High keeps getting better:

Stay Alert

You are a smoke-a-holic. No matter how

long you’ve been smoke-free, don’t think

you can safely take a puff .

One puff and you want another.

One cigarette becomes two, two

becomes a pack and then you’re

hooked again. Instead, think:

Keep up the D&D Plan

Add new places or events that make you

want to smoke and what to do instead.

The urge only lasts three minutes or less. I can resist that long!

Make a Ciggy Bank

Save the money you would have spent on

smokes. Use it for a special new purchase.

©2005-2009 Communication Science, Inc. All rights reserved. 54DF

Bring Down Pressure

Actions you can take every day to bring down pressure:

• Drive Yourself Fit - Exercise, don’t idle• Protect Against Salt - Cut down sodium in food• Replace the Shock Absorbers - Manage your stress

There are also some Performance Enhancers a doctor may prescribe to help you lower the pressure.

©2005-2011 Communication Science, Inc. All rights reserved. 5360038 1

Side EffectsDizzyness, headacheNausea and vomiting Extreme thirst, dehydration, constipationWeakness or tirednessMuscle pain or crampsIrregular heartbeatBlood Pressure drops too lowToo much urine—or not enoughRinging in the ears or hearing lossUnusual bleeding or bruisingBreast growth in menSwollen eyes and mouthFlu-like symptomsHigher blood sugar, higher cholesterolIrregular menstrual periodsAbdominal pain, gasMouth drynessDrowsinessRestlessnessConfusionNot eating

Joint pain, goutBlurred visionFace or skin rashImpotenceMore sweating

You may need help to lower the water load. The doctor may prescribe a diuretic. Most people call them “water pills.”

They know water pills send you to the bathroom often. With less water, the heart has less to pump. Pressure goes down. Are any of these names on your pill bottles?

This list reports what some people say water pills did to them. Some effects went away after a while. Others were serious. Call your doctor about any discomfort or concern.

Many diuretics are sulfa drugs. If you are allergic to sulfa, tell your doctor.

If you take water pills, you may need extra potassium. Ask your doctor.

Generic Brandsamiloride Midamor®bumetanide Bumex®chlorothiazide Diuril®chlorthalidone Hygroton®, Thalitone®eplerenone Inspra®ethacrynic acid Edecrinfurosemide Lasix®

hydro- chlorothiazide

Aldactazide® Amiloride/HCTZ® Atacand HCT® Avalide® Benicar HCT® Dyazide® Hyzaar® Inderide® Lopressor HCT® Maxzide® Methyldopa/HCTZ® Micardis HCT® Microzide® Tekturna HCT® Teveten HCT®, Ziac®

indapamide Lozol®metolazone Zaroxolyn®spironolactone Aldactone®torsemide Demadex®triamterene Dyrenium®

Performance Enhancers

Results“Nothing else we did had as great an impact as the SelfCareKit. $2.2MM saved in one year.”

–Alan Howard, RN MDiv Clinical SpecialistSt. Joseph Medical Center

Lexington, KY Disease Management Association of America

Conference Proceedings, 2004

• The Short Story on Heart Fitness • Work Book • Bring Down Cholesterol • Bring Down Pressure • Log Book • It’s Just 40 Minutes • Fast Food AdVisor• How to “Watch What You Eat” • Wrist Auto BP Monitor• How to Take Your Blood Pressure • Pedometer • How to Use the Pedometer • Tape Measure• How to Stop Smoking using The 4-Day Flush

• Pill Organizer

You’ve heard it’s good to bring down blood pressure, cholesterol, and blood sugar. Why? They all impact your heart. The heart is the center of it all, just like an engine is in a car.

When you run an engine, it uses up fuel and oil. But gunk builds up in the lines. An engine needs good maintenance.If you don’t do engine maintenance, clumps of gunk get bigger. One day, something breaks down, seizes up or explodes.

When you run your life, you use up food and drink. But gunk builds up in the arteries. A heart needs good maintenance. It has no trade-in value to you and there are very few used ones on the market.

If you don’t do heart maintenance, clumps of gunk get bigger. When a clump explodes,the body makes a scab to plug it, just like it does when your skin gets cut.

To make a scab, blood first forms clots. Clots forming and fat exploding all at once can block the artery. Blood can’t get through to body parts behind the roadblock. But body parts need blood to live.

If the heart is blocked off, it’s a heart attack.

If the brain is blocked off, it’s a stroke.

©2005-2010 Communication Science, Inc. All rights reserved. 536STORY

The Short Story on Heart Fitness

Drive Yourself Fit If you don’t want road blocks, exercise is the most important action to take. Exercise does a little of everything to bring down pressure, cholesterol and sugar: • Cleans gunk out of the lines • Uses up extra fuel • Relaxes the arteries • Eases away stress • Makes the heart stronger

But it takes a regular schedule of moving seven days a week to drive yourself fit.

How to Get the Most Mileage from Your Heart Bring Down the Cholesterol Drive Yourself Fit Exercise

1. Fat Change the Oil

2. Fiber Clean Out the Lines

3. Fuel Don’t Flood the Engine

Bring Down the Pressure Drive Yourself Fit Exercise

4. Sodium Protect Against Salt

5. Stress Replace Shock Absorbers

The rest of this kit will tell you exactly how to do these things and why.

Idling Drive Yourself FitFat Change the OilFiber Clean Out the LinesFuel Don’t Flood the Engine

Work Book The Maintenance Manual for your Heart Engine

1-877-CAREKIT1-877-227-3548

How to Use the Pedometer

The Pedometer will count how many steps you take, all day long.

Peel the plastic off the screen.

Pull the plastic out of the battery door. Numbers will flash on the screen.

The screen should have five zeros and the word STEP in the corner.

If that’s not what you see on the screen, press the Mode button once.

The Pedometer is ready to go!

The Pedometer will only work right if it’s in the right place. How to find the right place:

Find the spot on your waist band that is straight under your arm pit. Put your finger there.

Use your other hand to clip the Pedometer to your waist band.

Make sure the Pedometer is level with the ground. It won’t work right if it’s tilted.

The battery lasts about a year. Buy one button cell type SR54 or AG10 battery.


The Pedometer will count how many steps you take, all day long.


Pull the plastic out of the battery door. Numbers will flash on the screen.

The screen should have five zeros and the word STEP in the corner.

If that’s not what you see on the screen, press the Mode button once.


The Pedometer will only work right if it’s in the right place. How to find the right place:

Find the spot on your waist band that is straight under your arm pit. Put your finger there.

Use your other hand to clip the Pedometer to your waist band.

Make sure the Pedometer is level with the ground. It won’t work right if it’s tilted.

The battery lasts about a year. Buy one button cell type SR54 or AG10 battery.

StrengthYou need weights. A weight is right when you can lift it only 15 times—and that last time you strain and grit your teeth. Most people start with 2 pounds. You can buy weights or make your own: Put two one-pound bags of beans in a larger bag.

StretchCheck magazines, books and friends for new ideas on how to stretch. Just make sure you have a stretch for all four parts each time:Arms High, Arms Low, Legs High, Legs Low.

StrideInvite a friend along. A Moves Buddy can help get you out, day after day. You know someone’s waiting for you. If you miss a day from time to time, don’t stop or punish yourself. Just keep moving!

3 Weeks to 30 MinutesOutBack

Week 1


Week 2


Week 3Day 114 minutes14 minutes

Day 215 minutes15 minutes

Remember to Stretch before and after. Open this poster for Stretches.

Stride 5 Days a Week Get Ready

Shoes Comfortable, the right size, canvas or soft leather.

Socks Soft, the right size, without seams.

Shirt and Pants Loose and comfortable.

Water Bottle Sip before, along the way and after.

Wristwatch Time yourself out and back.

If outdoors is not safe, find another place: a school gym, a church multi-purpose room or a shopping mall. Call City Hall or a community center: Ask about a walking club. If there isn’t one, start one.

Walk 15 minutes out and 15 back. If you can’t do 15 minutes at first, use the chart “3 Weeks to 30 Minutes.”

When you get up to 15 minutes, use the last 5 to slow down. Bring your heart rate down before you stop.

Once you get up to 15 minutes on the “Out-and-Back” system you’re ready for more: Every town has fireplugs and lamp posts. See how many you pass in 15 minutes.

Every few days, reach at least one more plug or pole before you turn back. You’ll have to move a little faster! If you can’t talk while you walk, slow down.

If you want to do something, nothing is too hard.If you don’t want to do it, everything is too hard.

Keep these 5 things in one place, ready to go:

Strides are whole body actions: Dance, Sports, Bicycle. Most people don’t dance or do sports five days a week. To log five days, most of us need a Walking Plan.

What can happen in 40 minutes? • Blood sugar comes down right away. When you keep it up day by day• Blood pressure “resets” at a lower level.• Cholesterol comes down 13 points or more after 6 months—even if you don’t lose weight. “Endurance Exercise Training” Journal of Metabolism, October 2006

Pick a regular time of the day. Hang the Poster where you can see good form for doing the exercises.

Stretch before and after for 5 minutes. Stride 5 days a week for 30 minutes.Strength 2 days a week for 30 minutes.

5 minutes stretching before30 minutes striding or strengthening 5 minutes stretching after

40 Minutes Total

“It's Just 40 Minutes”

Check with your doctor before you start an exercise program.

©2005-2011 Communication Science, Inc. All rights reserved. 500018

Heart Fitness SelfCareKit

Bring Down Pressure

Actions you can take every day to bring down pressure:

• Drive Yourself Fit - Exercise, don’t idle• Protect Against Salt - Cut down sodium in food• Replace the Shock Absorbers - Manage your stress

There are also some Performance Enhancers a doctor may prescribe to help you lower the pressure.

©2005-2011 Communication Science, Inc. All rights reserved. 5360038 1

Side EffectsDizzyness, headacheNausea and vomiting Extreme thirst, dehydration, constipationWeakness or tirednessMuscle pain or crampsIrregular heartbeatBlood Pressure drops too lowToo much urine—or not enoughRinging in the ears or hearing lossUnusual bleeding or bruisingBreast growth in menSwollen eyes and mouthFlu-like symptomsHigher blood sugar, higher cholesterolIrregular menstrual periodsAbdominal pain, gasMouth drynessDrowsinessRestlessnessConfusionNot eating

Joint pain, goutBlurred visionFace or skin rashImpotenceMore sweating

You may need help to lower the water load. The doctor may prescribe a diuretic. Most people call them “water pills.”

They know water pills send you to the bathroom often. With less water, the heart has less to pump. Pressure goes down. Are any of these names on your pill bottles?

This list reports what some people say water pills did to them. Some effects went away after a while. Others were serious. Call your doctor about any discomfort or concern.

Many diuretics are sulfa drugs. If you are allergic to sulfa, tell your doctor.

If you take water pills, you may need extra potassium. Ask your doctor.

Generic Brandsamiloride Midamor®bumetanide Bumex®chlorothiazide Diuril®chlorthalidone Hygroton®, Thalitone®eplerenone Inspra®ethacrynic acid Edecrinfurosemide Lasix®

hydro- chlorothiazide

Aldactazide® Amiloride/HCTZ® Atacand HCT® Avalide® Benicar HCT® Dyazide® Hyzaar® Inderide® Lopressor HCT® Maxzide® Methyldopa/HCTZ® Micardis HCT® Microzide® Tekturna HCT® Teveten HCT®, Ziac®

indapamide Lozol®metolazone Zaroxolyn®spironolactone Aldactone®torsemide Demadex®triamterene Dyrenium®

Performance Enhancers

Results“Nothing else we did had as great an impact as the SelfCareKit. $2.2MM saved in one year.”

–Alan Howard, RN MDiv Clinical SpecialistSt. Joseph Medical Center

Lexington, KY Disease Management Association of America

Conference Proceedings, 2004

• The Short Story on Heart Fitness • Work Book • Bring Down Cholesterol • Bring Down Pressure • Log Book • It’s Just 40 Minutes • Fast Food AdVisor• How to “Watch What You Eat” • Wrist Auto BP Monitor• How to Take Your Blood Pressure • Pedometer • How to Use the Pedometer • Tape Measure• How to Stop Smoking using The 4-Day Flush

• Pill Organizer

You’ve heard it’s good to bring down blood pressure, cholesterol, and blood sugar. Why? They all impact your heart. The heart is the center of it all, just like an engine is in a car.

When you run an engine, it uses up fuel and oil. But gunk builds up in the lines. An engine needs good maintenance.If you don’t do engine maintenance, clumps of gunk get bigger. One day, something breaks down, seizes up or explodes.

When you run your life, you use up food and drink. But gunk builds up in the arteries. A heart needs good maintenance. It has no trade-in value to you and there are very few used ones on the market.

If you don’t do heart maintenance, clumps of gunk get bigger. When a clump explodes,the body makes a scab to plug it, just like it does when your skin gets cut.

To make a scab, blood first forms clots. Clots forming and fat exploding all at once can block the artery. Blood can’t get through to body parts behind the roadblock. But body parts need blood to live.

If the heart is blocked off, it’s a heart attack.

If the brain is blocked off, it’s a stroke.

©2005-2010 Communication Science, Inc. All rights reserved. 536STORY

The Short Story on Heart Fitness

Drive Yourself Fit If you don’t want road blocks, exercise is the most important action to take. Exercise does a little of everything to bring down pressure, cholesterol and sugar: • Cleans gunk out of the lines • Uses up extra fuel • Relaxes the arteries • Eases away stress • Makes the heart stronger

But it takes a regular schedule of moving seven days a week to drive yourself fit.

How to Get the Most Mileage from Your Heart Bring Down the Cholesterol Drive Yourself Fit Exercise

1. Fat Change the Oil

2. Fiber Clean Out the Lines

3. Fuel Don’t Flood the Engine

Bring Down the Pressure Drive Yourself Fit Exercise

4. Sodium Protect Against Salt

5. Stress Replace Shock Absorbers

The rest of this kit will tell you exactly how to do these things and why.

Idling Drive Yourself FitFat Change the OilFiber Clean Out the LinesFuel Don’t Flood the Engine

Work Book The Maintenance Manual for your Heart Engine

1-877-CAREKIT1-877-227-3548

Log Book Performance Enhancers Engine Performance Daily Charts


The Pedometer will count how

many steps you take, all day long.


Pull the plastic out of the battery

door. Numbers will flash on the

screen.

The screen should have five zeros

and the word STEP in the corner.

If that’s not what you see on the

screen, press the Mode button

once.


The Pedometer will only work

right if it’s in the right place.

How to find the right place:

Find the spot on your waist band

that is straight under your arm

pit. Put your finger there.

Use your other hand to clip the

Pedometer to your waist band.

Make sure the Pedometer is level

with the ground. It won’t work

right if it’s tilted.

The battery lasts about a year.

Buy one button cell type SR54

or AG10 battery.


The Pedometer will count how

many steps you take, all day long.


Pull the plastic out of the battery

door. Numbers will flash on the

screen.

The screen should have five zeros

and the word STEP in the corner.

If that’s not what you see on the

screen, press the Mode button

once.


The Pedometer will only work

right if it’s in the right place.

How to find the right place:

Find the spot on your waist band

that is straight under your arm

pit. Put your finger there.

Use your other hand to clip the

Pedometer to your waist band.

Make sure the Pedometer is level

with the ground. It won’t work

right if it’s tilted.

The battery lasts about a year.

Buy one button cell type SR54

or AG10 battery.

Fat hangs on to the nicotine.

It fi ghts the cranberry juice.

Instead, eat lean meat

and fi sh, with vegetables.

In 1 Year:

Your risk of a heart attack

is cut in half.

In 5 Years:

Your risk of a stroke goes

down so far it’s as if you

never smoked.

At least 1 cup a day

Make sure it’s sugar-free.

Cranberry juice grabs

the nicotine and fl ushes

it out of your body.

Cranberry juice also fl ushes

potassium out of your body.

But the heart needs potassium.

A banana puts potassium back.

Don’t Eat StarchDon’t Eat Sugar

Cigarettes put nicotine in your body.

Nicotine makes you a smoking addict.

Without nicotine, it’s easier to resist—to

stay clean for good.

To get the nicotine out, follow the 4-Day Flush

plan. You’ll be 90% nicotine-free at the end.

Don’t wait till the pack is done or “lif

e settles

down.” There’s never a perfect time.

The Four-Day Flush Meal Plan

How to Stop Smoking

“The Four-Day Flush” using Simple Foods

our body.

potassium.

ssium back.

Eat A Banana

Drink Cranberry Juice

Don’t Eat Fat

Long-Term

Sugar turns into fat.

Instead, eat treats

like sugar-free gelatin

and frozen yogurt.

Within 9 Months

• All coughing and

wheezing are gone.

• Your nose isn’t

stuff ed up.

Starch turns into sugar.

Instead, eat 100%

whole grain bread,

cereal and pasta.

In 2-3 Weeks

• Your breath smells

normal again.

• Blood is pumping

stronger.

• Lungs hold more air.

• Sex is better.

h, with

The Four-Day Flush is over. What Now?

Start to Eat Fruit

Do it only if you’re feeling strong enough to

not smoke. If you’re unsure stick with the

Meal Plan a few more days.

The Long-Term High keeps getting better:

Stay Alert

You are a smoke-a-holic. No matter how

long you’ve been smoke-free, don’t think

you can safely take a puff .

One puff and you want another.

One cigarette becomes two, two

becomes a pack and then you’re

hooked again. Instead, think:

Keep up the D&D Plan

Add new places or events that make you

want to smoke and what to do instead.

The urge only lasts three minutes or less. I can resist that long!

Make a Ciggy Bank

Save the money you would have spent on

smokes. Use it for a special new purchase.

©2005-2009 Communication Science, Inc. All rights reserved. 54DF

SKU #36050 SKU #36050

Log Book Performance Enhancers Engine Performance Daily Charts

heart fitness selfcarekit · you’ll have to move a little faster! if you can’t talk while you...

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