February 2009
Home > What is the WOMAN Challenge? > Welcome Packet > Physical Activity Tracking Log > February 2009
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Welcome!
Welcome! We've created this extended tracking log to allow you to continue
recording your physical activity. It is full of health information and tips to help
you maintain your new healthy lifestyle! We encourage you to track your activity
throughout the remaining months of the year (until the 2009 WOMAN
Challenge!) and hope you find the information and tips useful. Enjoy!
February is...
| Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
| 1 National Wear
Red Day
Heart disease is the #1 killer
of American women - one in
four women die of heart disease |
2
Groundhog Day |
3 |
4 Get moving! Dance while
doing household chores. |
5
|
6 Eating out, eating healthy.
Avoid "super-sizing" or ordering
the "value combo" meal as you
will end up with more food and
calories than you need. |
7 |
| 8 |
9 |
10
Did you know foods labeled with
sodium chloride, soda, sodium
bicarbonate, and "Na" mean the
product contains salt (sodium)? |
11 |
12 |
13 |
14
Valentine's Day |
|
15
One serving of meat is the
size of a deck of cards. |
16 |
17 |
18
President's Day |
19 |
20 |
21
Women who smoke are two
to six times more likely to suffer
a heart attack than nonsmoking
women; the risk increases with
the number of cigarettes
smoked each day. |
| 22
All about blood pressure. High blood pressure (also called
hypertension) increases your risk heart attack, heart failure,
and kidney disease. It is the most important risk factor for stroke.
Anyone can get it, but your risk of developing high blood pressure
increases as you age, |
23 especially if you are overweight or obese or
have diabetes. Because there often are no symptoms high blood
pressure is called "the silent killer." Know your numbers - they
are your only warning. >> |
24 Usually, blood pressure is two
numbers -120/80mmHg. The
first number is the systolic blood
pressure, the second is diastolic.
Your blood pressure is determined
by the higher number of
either your systolic or your
diastolic measurement. >>
|
25 Normal blood pressure:
120/80mmHg
Prehypertension:
120-139/80-89mmHg
Hypertension:
140 or higher/90mmHg
or higher |
26 |
27 |
28 |
| Use herbs and spices instead of salt:
Basil: soups, salads, vegetables, fish, and meats;
Cinnamon: salads, vegetables, breads, and snacks;
Chili powder: soups, salads, vegetables, and fish;
Cloves: soups, salads, and vegetables;
Dill weed and dill seed: fish, soups, salads, and vegetables;
Ginger: soups, salads, vegetables, and meats;
Marjoram: soups, salads, vegetables, beef, fish, and chicken;
Nutmeg: vegetables, meats, and snacks;
Oregano: soups, salads, vegetables, meats, and chicken;
Parsley: salads, vegetables, fish, and meats;
Rosemary: salads, vegetables, fish, and meats;
Sage: soups, salads, vegetables, meats, and chicken; and
Thyme: salads, vegetables, fish, and chicken.
Start by using small amounts to find out if you like them. |
| The heart is the hardest working muscle in your body. It beats an average of 100,000 times a day and pumps about 2,000 gallons of blood every day! |
Content last updated March 24, 2008.
|
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