12 in - Philip Health Services

January Health Habit:
Be A Ger m Fighter
FIRST
STEP
frequent
handwashing
MODERATE
MOVE
limit touch
LIFE
CHANGER
avoid triclosan &
antibiotics
Simple handwashing is an extremely effective way to prevent illness! Use soap
and warm water, scrubbing about as long as it takes to hum or sing “Happy
Birthday” twice. Although soap and water washing is best, use alcohol-based
hand sanitizer if you need a quick clean and your hands are not visibly dirty.
Wash your hands with soap and water a minimum of 8 times each day, especially:
- After using the restroom, assisting children in the restroom, or changing a
diaper
- After handling animals
- Before eating or preparing food
- After handling garbage or garbage containers
- After coughing, sneezing, or blowing your nose
The facts: germs can live on surfaces for many hours, and germs can enter the
body through the mouth, nose, and eyes. By limiting hand contact with surfaces
and your face, you can greatly reduce your chance of illness. Become aware of
your touch: avoid touching surfaces; avoid touching your eyes, nose, and mouth.
Some ideas:
- Use your elbows, rear end, or feet to open doors.
- Use your elbows to operate light switches, elevator buttons, door handles, etc.
- Unless you need them for balance, do not touch hand rails on stairways or
escalators.
- Avoid using other people’s pens, phones, drinking glasses, or other personal
objects. Use your own and store them in a clean place.
- Do not touch any part of your face.
Help in the fight to reduce drug-resistant bacteria. First, dispose of sanitizers,
soaps and other health and household products containing triclosan or triclocarban
(listed on the ingredient label). This antibacterial/antifungal compound has not
been shown to be more effective than regular soap, and overuse may
contribute to the development of resistant strains of bacteria. Second, avoid
using antibiotics unless absolutely necessary. Antibiotics only fight illnesses and
infections caused by bacteria (such as strep throat or ear infections) and are
completely ineffective for illnesses caused by viruses (such as colds). Taking an
antibiotic unnecessarily can lead to the formation of drug-resistant bacteria.
When bacteria become resistant, antibiotics won't work as well, or at all… for
you or for others who become ill with a resistant strain.
- Follow your doctor’s advice on antibiotic use.
- If you are prescribed an antibiotic, complete the full prescription, even if you
are feeling better.
- Never save antibiotics or share antibiotics with others.
This month’s 12 in ’13 health habit is sponsored by: Philip Health Services
Next month’s habit: Get Your Heart Racing!
Be A Germ Fighter
Janu ary Health Habit Log
MY PARTICIPATION LEVEL(S)
 First Step: handwashing at least 8 times per day
 Moderate Move: awareness of touch; limit touching surfaces and face
 Life Changer: avoid triclosan; understand proper antibiotic use
DAILY NOTES
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Notes
February Health Habit:
Get Your Hear t Racing
FIRST
STEP
maximize movement
MODERATE
MOVE
20-minute
commitment
LIFE
CHANGER
add intervals
Often we think of exercise as something that needs to be done outside of
everyday life, at a certain place, using expensive equipment, or wearing
special clothing. But there are plenty of ways to add exercise to your day
without the hassle. They key is to maximize your movement during routine
activities. Get your heart beating faster and your body stronger by being
less efficient! Here are just a few ideas to get you started:
• Stand instead of sitting while talking on the phone
• Get up to change the channel instead of using a remote control
• Walk to a coworker’s desk instead of phoning or e-mailing
• Carry items up or down stairs one at a time
• Exaggerate movements to stretch, squat, bend, and reach while grocery
shopping or putting dishes away
• What other ways can you think of to be more inefficient with your movement?
How can you tell if your body is working “hard enough” to count as exercise?
One useful sign is that you can feel your heart beating faster. Just 20 minutes a
day of an elevated heart rate can help you become stronger, get fit, and lose
weight. It is even easier if you break it up into shorter sessions. As long as you
can feel your heart beating a little faster, you’re making a difference. In the
month of February, challenge yourself to raise your heart rate for just 20
minutes a day, divided up however you choose. Some ideas:
• Take your pet on a10-minute walk in the morning and evening
• March in place during every commercial break of your favorite TV show
• Set a timer and race to complete an active chore such as sweeping or
mopping
• Play an active game such as tag or hide-and-seek with children or
grandchildren
• Keep a radio on and dance to five 4-minute songs throughout the day
New research has shown that interval training – short bursts of intense activity
with rest periods between – is even more effective than normal exercise, helping
people get fitter, faster. If your body is ready to handle more strenuous
activity, try adding intervals to your exercise routine. If you normally work
out for 30 minutes at a steady pace, try this instead: first, warm up for two
minutes. Exercise at an intense effort for four minutes, then cut back to a gentle
pace for a three-minute recovery period. Repeat the 4 minute – 3 minute
pattern four times. This 30-minute interval workout will do more for your
strength, endurance, and metabolism than exercising at a constant pace.
If you are new to exercise, or have any existing illnesses or health conditions,
please consult your physician prior to starting any exercise program.
This month’s 12 in ’13 health habit is sponsored by: Creative Cuts & Fitness
Next month’s habit: Change Your Oil
G e t Yo u r H e a r t Ra c i n g
Febru ary Health Habit Log
MY PARTICIPATION LEVEL(S):
 First Step: maximize movement during routine activities
 Moderate Move: raise your heart rate for 20 minutes a day
 Life Changer: add intervals to your exercise routine
DAILY NOTES:
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Notes
March Health Habit:
Change Your Oil
FIRST
STEP
go natural
We all know that eating too much fat is bad for us, but did you know that some
fats are worse for your body than others? And the “rules” about which fats are
bad seem to change all the time! Here is one rule that stands the test of time:
fats in their natural, minimally processed state are better for you than highly
processed fats. This month, challenge yourself to replace manufactured fats
with better-for-you natural options.
Take a look at the fats and oils in your kitchen. If you use vegetable, corn,
sunflower, or canola oil in your cooking, try using olive oil instead. Olive oil is
minimally processed and comes in many varieties. If you don’t care for the taste,
look for a lighter brand. (Check the label carefully to be sure it is pure olive oil
and not an oil blend.) For baking, try using butter instead of shortening or
margarine. Although butter is high in saturated fat, it is better for your body
than the trans fats found in processed products. Other natural fats to try include
coconut, palm, and flaxseed oil.
MODERATE
MOVE
smart substitutes
LIFE
CHANGER
reduce or eliminate
fried foods
Reducing unhealthy fats and oils in your diet is not an all-or-nothing proposition.
You and your family can still enjoy foods you love – with smart substitutes.
First, try reducing the amount of fat you use in your cooking. Experiment with
your favorite breads, meals, and desserts to reduce the amount of fat by 25%.
You may never miss it! Alternatively, try substituting lower-fat products to
achieve the taste and texture you prefer. Start with these tips:
 If you use mayonnaise or salad dressing, try lowfat sour cream or plain yogurt
 If your recipe calls for oil, sub applesauce or buttermilk instead
 You can use less cheese if you opt for a full-flavor variety such as sharp
cheddar or fresh parmesan
 Regular cream cheese can be swapped for lower-fat Neufchatel cheese
Experiment to see what other products you can substitute to create delicious
foods that are better for you.
Potato chips, french fries, donuts… it can be all too easy to eat fried foods
every day! The life changing move to make this month is to reduce or eliminate
fried foods from your diet. Here are a few ways to try. First, learn other
methods of cooking (or ordering) your food. Grill, poach, or bake foods instead
of frying, and use nonstick pans for cooking. Second, try thinking of fried foods
as a special treat. For example, If you love french fries, it can be hard to give
them up completely. So give yourself permission to eat your favorite foods on a
timetable that works for you – such as once per month – as long as you are
saying “no” the rest of the time. Finally, if there are certain fried foods you
don’t really love, consider giving them up completely. Fried foods are
everywhere, but there are other options available. This month, give them a try!
This month’s 12 in ’13 health habit is sponsored by: Coyle’s SuperValu
Next month’s habit: Watch Your Mouth
March Health Habit Log
C h a n g e Yo u r O i l
MY PARTICIPATION LEVEL(S):
 First Step: replace manufactured fats with better-for-you natural options
 Moderate Move: make smart substitutions for full-fat products
 Life Changer: reduce or eliminate fried foods from your diet
D A I LY N O T E S
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April Health Habit:
Wa tch Your Mouth
FIRST
STEP
daily dental care
MODERATE
MOVE
protect your teeth
LIFE
CHANGER
don’t forget to floss!
The condition of your mouth and teeth is related to the overall health of your
body. Research has found a correlation between oral health and diabetes,
heart disease, premature birth, stroke, and respiratory infections. This month,
focus on your oral health habits to do much more than prevent cavities and
freshen breath! A few minutes of daily dental care has a big impact on your
oral health and overall health. Two minutes, twice a day, is an major goal.
• Use only a soft toothbrush and a small amount of toothpaste. The brush, not
the paste, is what really cleans your teeth.
• Using gentle pressure and a circular motion, brush all surfaces of your teeth.
Make sure to gently brush along the gum line as well.
• Use a timer to help you brush for two full minutes.
• Brush your tongue.
• If you like, use an oral rinse after brushing. In addition to killing germs, some
rinses have other benefits such as adding calcium or fluoride to your enamel.
Your mouth does a good job of protecting your teeth when you are not eating
or drinking, but it needs your help. Try these tips to protect your teeth.
• Avoid sugary or acidic beverages such as soda, juice, and sports drinks. If you
can’t give them up completely, try switching to sugar-free versions.
• Drink your beverage through a straw. This limits how much contact the drink
has with your teeth.
• Consume beverages quickly instead of sipping throughout the day. Your mouth
needs at least 20 minutes to clear away residue from food and drink; constant
sipping disrupts this process.
• Drink a glass of water whenever you have finished eating or drinking to rinse
away residues that can damage your teeth.
Flossing is one of the most beneficial things you can do for your oral health, yet
many people avoid it. The key is to make flossing part of your daily routine.
Once you master the habit, it takes only a minute or two.
• There are many different types of floss – try different types until you find one
you like. Your dentist can also help you find flossing product that works for
you.
• If regular floss is a hassle, use a flosser with a handle, or floss picks.
• If you have difficulty winding floss around your fingers, tie a length of floss
into a loop. Use a new section of the loop to floss each space.
• When you first start flossing, you may have some irritation or bleeding gums.
Don’t let this stop your new healthy habit! Dissolve ½ tsp. baking soda in ½
cup warm water, rinse and swish to relieve irritation.
• Wash your hands with soap and water after flossing to keep from spreading
germs.
This month’s 12 in ’13 health habit is sponsored by: Dr. Ron Mann
Next month’s habit: The Fiber Factor
April Health Habit Log
Wa t c h Yo u r M o u t h
MY PARTICIPATION LEVEL(S):
 First Step: dental care for two minutes, twice a day
 Moderate Move: make beverage choices to help protect your teeth
 Life Changer: make flossing part of your daily routine
DA I LY N O T E S
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April Sponsor
The April sponsor for 12 in ’13 is
Dr. Ron Mann
Family Dentistry
Serving Philip and Wall
Stop by any time April 1-30
to have your card stamped
and receive your incentive gift!
A handy pouch containing:
• Oral-B Essential Floss
• Toothpaste tube squeezer
• 2-minute brushing timer
May Health Habit:
The Fiber Factor
FIRST
STEP
swap in whole grains
You have probably heard the advice “eat more fiber” for years now, but do
you really know why? Fiber is an indigestible type of carbohydrate found only
in plant foods (including grains, fruits, vegetables, beans, nuts, and seeds).
Because it cannot be broken down, it passes through the body, bringing with it a
wave of benefits including reduced disease risk, improved digestion, and weight
control.
One of the easiest ways to improve your fiber intake is to switch out refined
grains and replace them with whole grains. Bread, cereal, and pasta are
great places to start. Look at the labels of your packages to see of the word
“whole” is listed with the first ingredient, such as whole wheat, whole grain, or
whole oat. If not, gradually swap out your current brand for a whole grain
product until you are completely switched over. For example, combine regular
pasta and whole wheat pasta until you have adjusted to the new flavor and
texture. The gradual swap gives your taste buds, and your tummy, time to
adapt.
MODERATE
MOVE
snacks and meals
LIFE
CHANGER
track your intake
Many people do not consume enough fiber over the course of the day. This
month’s moderate move is to consume a fiber-rich food with each snack and
meal. That means including a serving of whole grain, fruit, vegetable, beans,
nuts, or seeds each time you eat throughout the day.
A sample day could include oatmeal with berries for breakfast, a banana and
handful of nuts for a snack, a whole-wheat sandwich and carrot sticks for lunch,
and a salad sprinkled with beans and seeds with your supper. In addition to
upping your fiber consumption, consuming fiber-rich foods throughout the day
helps to sustain your feeling of fullness, levels out your blood sugar, and reduces
stress on your digestive tract.
Most dietary guidelines recommend 25 grams of fiber per day for women, or
35 grams per day for men. Six servings of fiber-rich foods for women, or eight
servings for men, should provide the recommended amount of fiber. Be sure to
eat these foods instead of, not in addition to, other foods!
A bead counter is a useful tool and visual reminder for keeping track of
your fiber intake (your gift from this month’s sponsor, Zeeb Pharmacy). Start by
sliding all of the beads up toward the clasp. Clip the counter to your belt loop,
handbag, or other convenient place. Each time you consume one serving of
fiber-rich food, slide one bead down toward the bottom of the counter.
If you find the bead counter helpful in developing a fiber habit, try it for other
things. Bead counters can be used to track glasses of water, servings of
vegetables, or other habits you want to develop.
This month’s 12 in ’13 health habit is sponsored by: Zeeb Pharmacy
Next month’s habit: Taste the Rainbow
May Health Habit Log
The Fiber Factor
MY PARTICIPATION LEVEL(S):
 First Step: switch out refined grains and replace them with whole grains
 Moderate Move: consume a fiber-rich food with each snack and meal.
 Life Changer: use a bead counter to track your daily fiber intake
DA I LY N O T E S
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The Fiber Factor
May Sponsor
The May sponsor for 12 in ’13 is
Zeeb Pharmacy
in Philip, SD
Stop by any time May1-31
to have your card stamped
and receive your incentive gift!
• A bead counter for tracking your healthy habits
• Laminated fiber foods chart
June Health Habit:
Make a Connection
FIRST
STEP
unplug and reconnect
So far, 12 in ’13 has focused on physical health. June marks a chance to
address something equally important: the role social connections can play in
leading a healthy, balanced life. Computers and cell phones have allowed us to
interact with our friends and family across town, across the country, and even
around the world. But these connections may not be as satisfying – or healthy –
as interacting face-to-face with your friends, family, and community.
The first step this month is to unplug or switch off devices for at least an hour
a day. Disconnecting from the virtual world can give you a fresh opportunity to
reconnect in person. Instead of sending a text or posting to a social media site,
try calling or stopping by. Have a conversation with someone and ask them
about themselves. Make a point of looking people in the eye when you speak.
Turn off or ignore your phone when you are with other people. Taking short
breaks from technology can help you foster and strengthen your relationships
with the people around you.
MODERATE
MOVE
join a group
Research by the National Institutes of Health has shown that personal
connections – both in quantity and quality – affect mental health, physical
health, health behaviors, and mortality risk. Social connections with friends and
family are wonderful, but why limit yourself? Meeting new people, getting to
know people better, and working as part of a group or team are all powerful
methods to strengthen your social health.
One great way to cultivate your social support network is to join a club, group
or organization that shares your interests. Even in small communities, groups
abound for everything from gardening to military interests to church groups to
book clubs. Don’t be surprised if participating in one group nets you invitations
to join others! Once you become an active participant in community groups,
other opportunities for social connections will become more and more likely.
LIFE
CHANGER
volunteer your time
Volunteer work has many benefits: problem solving, strengthening communities,
and improving others’ lives. But volunteering is also a great way to improve
your own health! People who volunteer have lower mortality rates, greater
functional ability, and lower rates of depression later in life than those who do
not volunteer. These benefits are particularly seen in older adults. To make your
volunteer experience even more worthwhile, try these tips:
• Choose a group that supports an issue or project that you feel strongly about.
• Volunteer work can be temporary, as in disaster relief, or event-based. If you
have a tight schedule, try groups where long-term commitment is not expected.
• Look for a group that needs the skills you already have, or would like to develop.
• Double up the benefit by volunteering with your friends or family.
• If you are unhappy with a volunteer experience, try again with a different group.
This month’s 12 in ’13 health habit is sponsored by: Corner Pantry in Philip, SD
Next month’s habit: Taste the Rainbow
Ju ne Health Habit Log
Make a Connection
MY PARTICIPATION LEVEL(S):
 First Step: unplug or switch off devices for at least an hour a day
 Moderate Move: join a club, group or organization to share interests
 Life Changer: volunteer your time to others in need
DA I LY N O T E S
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Make a Connection
June Sponsor
The June sponsor for 12 in ’13 is
Corner Pantry
in Philip, SD
Stop by any time June 1-30
to have your card stamped
and receive your incentive gift!
• Certificate for 2 free drinks
• 2 snacks
July Health Habit:
Taste the Rainbow
FIRST
STEP
check your cart
“Taste the rainbow” means more than eating sugary candy! The compounds that
give fruits and vegetables such vibrant colors also signify important health
benefits. For example, red foods such as strawberries and tomatoes are high in
lycopene, which keeps eyes healthy, while green foods are typically high in iron,
which is important for your blood cells. To get the most from your diet, aim to
eat fruits and vegetables in a variety of rainbow colors:
Red, Orange, Yellow, Green, and Blue/Purple.
The easiest way to get started with this habit is to check your cart while you are
shopping for groceries, making sure that each color is represented in your food
selections. Fresh, frozen, and canned fruits and vegetables all count toward your
rainbow goal. Even if you don’t eat each color every day, having the items on
hand after a shopping trip will help you eat a wide variety of colors over the
next few days.
MODERATE
MOVE
explore food sources
LIFE
CHANGER
try new tastes
Fresh produce is available in multiple places. This month, explore different food
sources to expand your options for eating bright, colorful foods.
Gardens: plant your own foods in a garden bed or smaller containers, trade
your bounty with other gardeners, or ask gardener friends for any extra food
they can’t use.
Farmer’s Markets: visit fresh food markets in your town or wherever you go.
Markets are usually open mid-summer through late fall. Your purchases support
local agriculture and are often fresher than produce in stores.
Produce Stands: whenever you are on the road, keep an eye out for produce
stands. Corn, melons, and citrus fruit are often available. Keep a cooler in your
vehicle so you can stock up on favorites. If you are so inclined, buy plenty of
extra to freeze or can for the winter.
Food Co-Ops: check if your community offers a food co-op (such as Bountiful
Baskets) or community-supported agriculture (CSA) program. When you
participate, you will receive a large variety of fresh fruits and vegetables at
minimal cost.
As you explore the rainbow of fruits and vegetables, you are bound to come
across unfamiliar foods. Research has shown that it can take up to ten tries
before learning to like a new flavor! The important thing is to keep trying new
tastes to increase the variety of fruits and vegetables in your diet. If you try
something new and don’t care for it, don’t give up! Seek out recipes or cooking
techniques that enhance each food’s flavor and texture. Introduce new foods as
a component of a variety dish such as salad or pizza. Try foods both raw and
cooked. Give each new flavor several tries before making up your mind. Try it
again in a few weeks or months. Enjoy the endless variety in the food rainbow!
This month’s 12 in ’13 health habit is sponsored by: Philip Farmer’s Market
Next month’s habit: Go Fishing
Ju ly Health Habit Log
Ta s t e t h e Ra i n b ow
MY PARTICIPATION LEVEL(S):
 First Step: check that your grocery cart includes foods of all rainbow colors
 Moderate Move: explore different sources for growing or buying food
 Life Changer: keep trying new food items to increase variety in your diet
DA I LY N O T E S
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Ta s t e t h e Ra i n b ow
July Sponsor
The July sponsor for 12 in ’13 is
Philip
Farmer’s Market
The Philip Farmer’s Market will be held
Thursday nights in July
at “Hot Summer Nights”
Presented by Haakon County Young Women
at the Philip Kiddie Park
July 10 – 17 – 24 – 31
Have your card stamped and receive your
incentive gift at the Farmer’s Market!
• Fruit & veggie scrub brush
August Health Habit:
Go Fishing!
FIRST
STEP
choose fish when
dining out
Did you know that eating fish once or twice a week reduces the risk of heart disease,
stroke, depression, Alzheimer’s disease and other chronic conditions? Despite all this
good news, about half of all Americans eat fish only occasionally, or not at all! There
are many reasons why people don’t eat fish often enough. Whether you don’t know
how to cook fish, don’t care for handling fish, or just think fish doesn’t taste good, here
are some simple ways to give seafood another try.
One of the easiest things you can do is make a habit of ordering fish whenever you
dine out. Restaurant chefs are skilled in preparing fish properly and can give you some
great ideas for sauces, spices, and seasonings that enhance fish flavors. If you are new
to fish, try milder varieties such as cod, halibut, and tilapia. To keep your choices even
healthier, avoid breaded or fried fish dishes, and cream-based sauces. Hint:
restaurants often offer a fish special on Fridays, particularly during the season of Lent
(usually around February through April).
MODERATE
MOVE
cook fish at home
LIFE
CHANGER
try new varieties
To reach the recommended level of eating fish twice a week, most people will need to
cook fish at home. Here are some easy ways to get started:
Shop the freezer case. Most grocers carry a variety of plain and seasoned fish portions
in the frozen section. Not only are these a breeze to prepare, they are already
divided into proper portion sizes. Hint: avoid fish sticks, which are heavily processed
and high in fat.
Prep fish before cooking. Thaw fish overnight in the refrigerator in either milk or salted
water to enhance flavor and texture. Rinse and marinate in your favorite homemade
or store-bought sauces, such as teriyaki or lemon pepper. Although fish skin is generally
edible, remove it if you don’t care for the taste or texture. If you find any small “pin
bones,” they can be removed easily with a pair of tweezers.
Try fish in mixed dishes. Try meals such as fish tacos or kabobs; top salads with seafood,
prepare a salmon or tuna sandwich filling; add seafood to pasta, soups, or casseroles.
Remember to adjust cooking times as fish cooks more quickly than beef or chicken.
Use easy, healthful cooking methods. Avoid frying fish – it is better to grill, poach, or
bake. Check your favorite cookbooks or online cooking sites for proper cooking times
and temperatures for each species. Grill outdoors (even in winter!) on foil for easy
cleanup. Check fish often, taking care not to overcook. Some species, such as salmon
and ahi tuna, can even be served rare or medium-rare.
Avoid odors. Seal fish packaging and waste in a plastic zipper bag before throwing
away. Wash hands, dishes, and utensils promptly after preparing fish. Run your kitchen
exhaust fan. Simmer lemon wedges in a pan of water to dissipate odors.
Almost all seafood, fish, and shellfish provide healthy benefits to your brain and body.
As your tastes expand, try new varieties of seafood at home and dining out. Explore
the many fresh, frozen, and canned options available. Try scallops, shrimp, clams,
mussels, oysters, calamari , crab, or whatever else catches your eye. If you try
something new and don’t care for it, don’t give up. Seek out recipes or cooking
techniques that enhance each seafood’s flavor and texture. Give each variety several
tries before making up your mind. Try it again in a few weeks or months. Remember all
the great benefits your body receives when you make the effort to eat more fish!
This month’s 12 in ’13 health habit sponsored by: Lake Waggoner Golf Course
Next month’s habit: Re-Think Your Drink
Au gu st Health Habit Log
MY PARTICIPATION LEVEL(S):
 First Step: order fish whenever you dine out
 Moderate Move: cook fish at home
 Life Changer: try new varieties of fish and seafood at home and dining out
Go Fishing!
DA I LY N O T E S
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August Sponsor
Go Fishing!
The August sponsor for 12 in ’13 is
Lake Waggoner
Golf Course
Have your card stamped and receive your
incentive gift at LWGC!
• Full-size jar of salt free fish seasoning blend
September Health Habit:
Re-Think Your Drink
FIRST
STEP
go 50-50
Most people have heard that they should drink 8 glasses of water a day. While this
number may not be accurate for everyone, it serves as a good reminder of the
importance of taking fluids. Staying hydrated helps all of your bodily systems, from
blood circulation to muscle function to digestion and elimination of waste. Some
research has even shown links between hydration, weight loss, increased energy, and
better mental function. This month, 12 in ’13 focuses on two things: getting enough to
drink and making better beverage choices.
The first step is to “go 50-50” with your beverage intake. This step will help you
increase your water intake and decrease consumption of other beverages. Here’s how
it works: for every beverage you drink, follow it with an equal amount of water. After
your morning coffee or juice, drink the same amount of water. Follow soda or tea at
lunch with water. In the evening, have more water after your dinner beverage. (This is
particularly important with alcoholic beverages, which cause dehydration). Following
this alternating pattern will provide better hydration and curb consumption of
beverages containing sugar, caffeine, or alcohol.
MODERATE
MOVE
make smart swaps
Did you know that most sweetened beverages contain over 100 calories per 8-oz cup?
This means that a 12-oz can of soda can top 150 calories, a 20-oz bottle over 250
calories, and a 40-oz fountain drink over 500! Sweetened tea, sports drinks, and
lemonade have similar calorie counts. This sugar rush is harmful to your teeth, your
blood sugars, and your weight. Almost all beverages, including healthier choices like
milk and juice, can be improved by making smart swaps. Smart swaps allow you to
manage your beverage choices while still enjoying your favorite drinks. The trick is to
think of your drinks as a range of choices between better for you, and worse for you.
Most people have strong beverage preferences and are unwilling to give up their
favorites. The moderate move is to make your beverage choice one or two steps closer
to the better-for-you end of the scale. Here are some ideas:
Regular Choice
12-oz can of soda
Fruit-flavored drink
Specialty coffee drink
Whole or 2% milk
LIFE
CHANGER
skip the sweeteners
Smart Swap
8-oz can of soda, or 12-oz can of diet soda
100% fruit juice
Coffee with lowfat milk
1% or skim milk
To make the healthiest change possible with your beverage choices, consider giving up
all sweetened beverages. This includes any drink made with sugar, corn syrup, fruit
juice concentrate, or any ingredient ending in –ose. It also includes beverages with
artificial sweeteners such as aspartame, saccharin and sucralose.
There are numerous ways to give up sweetened beverages, from quitting cold turkey,
to gradually drinking less, to slowly watering down beverages until you are drinking
plain water. Whatever way you choose, give this life-changer a try for four weeks.
See if you feel and look better. (As a side benefit, you will also be saving money on
your grocery bill!) Stay healthy and hydrated with the best and simplest drink of all:
water.
This month’s 12 in ’13 health habit sponsored by: Philip Health Services &
Kadoka Clinic
Next month’s habit: Engage Your Mind
September Health Habit Log
Re - T h i n k Yo u r D r i n k
MY PARTICIPATION LEVEL(S):
 First Step: go 50-50 with water and other beverage choices
 Moderate Move: swap your favorite drinks for healthier versions
 Life Changer: eliminate sweetened beverages
DA I LY N O T E S
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Re - T h i n k Yo u r D r i n k
September Sponsors
September sponsors for 12 in ’13 are
Philip Health Services
& Kadoka Clinic
Have your card stamped and receive your
incentive gift at Philip Health Services
or Kadoka Clinic!
• Hands-free water bottle clip
with adjustable shoulder strap
October Health Habit:
Enga ge Your Mind
FIRST
STEP
Brain teasers
As the average life span has risen, more and more people have realized that mental
exercise is important for maintaining their mental agility and brain fitness throughout
their lives. Research on the function of the brain shows that pushing your brain with
exercises and the development of new skills will cause it to replace damaged neurons
by using others which are healthy.
One of the easiest tips for maintaining mental health and agility is to engage your
mind. Do some “brain teasers” such as crossword puzzles, word finds, Sudoku, etc.
These word and number games keep your brain active therefore increasing your
brain's agility. These aren't just time wasters; they can be major brain boosters. You
can play these games with computer programs, handheld game devices, and even on
your cell phone. Magazines and newspapers often include games as well. You can
even purchase or subscribe to monthly puzzle magazines to keep a steady supply of
brain boosters at hand.
MODERATE
MOVE
Read every day
LIFE
CHANGER
Learn something new
Another tip to maintain your mental health and agility is to read. Just a few minutes of
reading every day can make a big difference in your brain health. Reading means
your brain is working to process the words, to comprehend their meanings, and to
engage your imagination.
Relax in a comfortable place, have your eyeglasses or readers handy, and make sure
you have enough light. Grab some reading material you enjoy (it doesn’t have to be
War and Peace!). A magazine, newspaper, novel, or nonfiction book all stimulate your
mind. Consider investing in an e-reader such as a Kindle or Nook if you think it will
help you read more.
Your mind is like your body – it responds to challenges by getting stronger. This month,
spend some time strengthening your brain by learning something new. Taking a class is
a great way to do this (go online and search for “free online classes” or “community
education”), but it’s not the only way. Here are a few ideas just to get you started:
• Visit a library or bookstore and get a book on a subject matter you have never
explored.
• Dig out the manual for your camera, phone, or other device and finally figure out
what all the dials and buttons do.
• Learn to play a stimulating game like chess, cribbage, or backgammon.
• Take up a musical instrument. Get a lesson from a friend who plays, your children or
grandchildren, or check YouTube for instructional videos.
Explore your interests to come up with your own ideas for learning…it doesn’t matter
what you learn as long as you are stimulating your mind with new information.
This month’s 12 in ’13 health habit sponsored by:
Philip Health Services and Kadoka Clinic
Next month’s habit: Achieve Balance
O ctober Health Habit Log
MY PARTICIPATION LEVEL(S):
 First Step: do brain teasers and puzzle games
 Moderate Move: read for a few minutes every day
 Life Changer: learn something new
E n g a g e Yo u r M i n d
DA I LY N O T E S
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E n g a g e Yo u r M i n d
October Sponsor
October sponsors for 12 in ’13 are
Philip Health Services
& Kadoka Clinic
Have your card stamped and receive your
incentive gift at Philip Health Services
or Kadoka Clinic!
• Brain teaser game books
November Health Habit:
Achieve Balance
Balancing your body can become more difficult over time, and the consequences of
falling down may become more severe. But with consistent practice, you can improve
your balance, resist falls, and maintain your independence. This month, build habits
that improve balance into your daily routine.
FIRST
STEP
Do the plank
MODERATE
MOVE
Walk on two feet,
stand on one
LIFE
CHANGER
Challenge your
balance
The first step for improving balance is to improve the strength of your core muscles.
Your core muscles include your belly and back, and their job is to stabilize your body
during movement. When these muscles are stronger, your body is more stable, and
your balance is better. There are many exercises you can do to work these muscles, but
one of the most effective is “the plank.”
• Carefully lower yourself to the floor. A carpeted or soft surface is best.
• Roll your body so you are lying front-side down.
• Place your elbows directly beneath your shoulders, arching your back slightly.
• Using your back and stomach muscles, lift your body off the floor so you are
balanced on your toes and your elbows. (If this is too difficult at first, bend your legs
and balance on your knees and elbows instead.)
• Try to keep your torso rigid and your body in a straight line from ears to toes with no
sagging or bending. Don’t hold your breath!
• Hold the position for as many counts as you can. Relax to the floor.
• Work up to holding the plank position for 10, 30, or 60 seconds at a time.
One of the best and easiest ways to improve balance is simply to be on your feet
more. Getting up and down from a seated position, walking, sweeping or mopping,
and even dancing are all ways to get up, get moving, and engage your balance.
While you are upright, try to balance on one foot. This can be done while standing in
line, brushing your teeth, or watching television. If you feel uncomfortable, be sure to
practice near a wall, furniture, or other support. Your body will respond to these tests
by improving its ability to balance.
When you feel confident and comfortable on your feet, here are some ways to
improve your balance even more.
• Repeat the Moderate Moves, this time while standing on a soft surface such as a
pillow, folded towel, or a gardener’s kneeling pad. Exercises done on a soft surface
force your body to work even harder to stay balanced.
• Try the exercises in different types of footwear. Flat shoes, shoes with soft soles, shoes
with heels, and bare feet all challenge your balance in different ways.
• When you are ready, try walking short distances or balancing on one foot with your
eyes closed to further challenge and strengthen your ability to balance.
• Add movement to your balance exercises. Swing your free leg, or bend forward, or
twist your upper body while standing on one foot.
Over time, the efforts you put in to improve your balance will strengthen your body
and your confidence – something to be thankful for this month and every month!
This month’s 12 in ’13 health habit sponsored by:
Philip Health Services and Kadoka Clinic
Next month’s habit: Just Breathe
November Health Habit Log
Achieve Balance
MY PARTICIPATION LEVEL(S):
 First Step: do the plank
 Moderate Move: walk on two feet, stand on one
 Life Changer: challenge your balance
DA I LY N O T E S
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November Sponsor
November sponsors for 12 in ’13 are
Philip Health Services
& Kadoka Clinic
Have your card stamped and receive your
incentive gift at Philip Health Services
or Kadoka Clinic!
• Balance pad
December Health Habit:
Just Br ea the
December is the time of year that encourages peace, calm, and joy – yet the season
may also include stress and anxiety. Take some time this month to give yourself the gift
of peace by adding these healthy habits to your busy holiday schedule.
FIRST
STEP
Breathe deeply
MODERATE
MOVE
Learn meditation
LIFE
CHANGER
Start a gratitude
journal
Deep breathing is a simple, yet powerful, relaxation technique. It’s easy to learn, can
be practiced almost anywhere, and provides a quick way manage stress. The key to
deep breathing is to inhale deeply from the abdomen, getting as much fresh air as
possible in your lungs. When you take deep breaths from the abdomen, rather than
shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you
get, the less tense and anxious you feel. Aim for six to ten deep breaths at a time.
• Sit comfortably with your back straight. Put one hand on your chest and the other on
your stomach.
• Breathe in through your nose. The hand on your stomach should rise. The hand on
your chest should move very little.
• Exhale through your mouth, pushing out as much air as you can while contracting your
abdominal muscles. The hand on your stomach should move in as you exhale, but
your other hand should move very little.
• Continue to breathe in through your nose and out through your mouth, inhaling
enough so that your lower abdomen rises and falls.
• If you find it difficult breathing from your abdomen while sitting up, try lying down.
Meditation has been shown to improve mental and physical health. But what exactly is
it? It is a sense of peace and calm that comes when one takes a break from daily
activities to focus inward. Here is a way to get started.
Find a quiet place where you can be uninterrupted for several minutes. Turn off
phones, computers, and other distractions. Sit comfortably with eyes open. Take a few
deep breaths. Then visualize an object or scene that is meaningful to you, such as a
cross or a body of water. Quietly recite a phrase that brings you peace such as “I am
at peace” or “The Lord is my shepherd.” Keep breathing and let the rhythm of the
words and the image in your mind take precedence over all other thoughts and
sensations. Don’t watch the clock or force yourself to keep going if you aren’t feeling
peaceful. It takes practice to learn to clear the mind! Try to do this at least once a day,
trust in the process, let go of your expectations of achieving “results,” and you will
begin to notice a greater sense of calm in all aspects of your life.
Research shows that translating thoughts into concrete language—whether oral or
written—has advantages over just thinking the thoughts: it makes us more aware of
them, deepening their emotional impact. Writing helps to organize thoughts, facilitate
integration, and helps you accept your own experiences and put them in context. In
essence, it allows you to see the meaning of events going on around you and create
meaning in your own life. A Gratitude Journal is an excellent tool to help you feel
happier, more satisfied, and thankful for the blessings in your life. A good place to
start is with this question: “What were the best moments of my day today?” Take the
time this month to write down what you are grateful for in a gratitude journal. Be
specific and avoid repeating the same things. You just might be surprised by all the
blessings in your life.
This month’s 12 in ’13 health habit sponsored by:
Philip Health Services and Kadoka Clinic
December Health Habit Log
MY PARTICIPATION LEVEL(S):
 First Step: use deep breathing for relaxation
 Moderate Move: incorporate daily meditation
 Life Changer: start a Gratitude Journal
Just Breathe
DA I LY N O T E S
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Just Breathe
December Sponsor
December sponsors for 12 in ’13 are
Philip Health Services
& Kadoka Clinic
Have your card stamped and receive your
incentive gift at Philip Health Services
or Kadoka Clinic!
• Mini journal & pen for gratitude journaling