Wellness Diary

H
ealth &
W
e
l
ln
e
s
s
DAILY ORGANIZER
In being the Wellness Partner to each First Natons individual and
every First Naton community, the First Natons Health Authority
(FNHA) is creatng resources and tools, one of which is this Daily
Organizer, to help community members achieve and maintain a
healthy lifestyle while refectng our shared values. The FNHA would
like health and wellness at the forefront of peoples minds so it is
refected on a daily basis in the actons and choices we make as
BC First Natons. This in turn will help us achieve the FNHAs vision
of healthy, self-determining and vibrant BC First Natons children,
families and communites.
What Goals would you like to achieve this year in
terms of your personal health and wellness?
Listed in the side-bard are the fve (5) Wellness Streams that the
FNHA suggests you use to achieve a healthy lifestyle. A great way
to set goals in these areas is to ask yourself what you would like to
achieve this year in terms of your physical actvity, healthy eatng,
nurturing spirit, maintaining a healthy body weight and respectul
tobacco use? Write down your goals in the space provided in each
of the Wellness Streams and share them with trusted family and
friends who will support you in achieving your goals. Then, use the
journal pages every day to monitor your goals and refect on any
changes you need to make in order to further support your success.
Although we suggest you set goals using the fve (5) Wellness
Streams, please feel free to identfy something diferent that
you would like to work on in achieving and maintaining a healthy
lifestyle.
Welcome! to the new edition of the
Health & Wellness Daily Organizer
Wellness
Streams
to achieve a
Healthy Lifestyle
60684 FNHA 2012 Wellness FC V5R25 190413(f).indd 1 13-04-19 1:46 PM

R
e
s
p
o
n
s
i
b
i
l
i
t
y

R
e
l
a
t
i
o
n
s
h
i
p
s
W
i
s
d
o
m

R
e
s
p
e
c
t

C
o
m
m
u
n
i
t
y

N
a
t
i
o
n
s
F
a
m
i
l
y

L
a
n
d

C
u
l
t
u
r
a
l

E
c
o
n
o
m
i
c
E
n
v
i
r
o
n
m
e
n
t
a
l

S
o
c
i
a
l

E
m
o
t
i
o
na
l

M
e
n
t
a
l
P
h
y
s
i
c
a
l

Sp
i
r
i
t
u
a
l
HUMAN
BEING
First Nations
Perspective on
Wellness Meaning
Centre Circle (Core of Wellness)
The Centre represents individuals taking
responsibility for their own health and
wellness. Everything originates at the centre,
and it is with ones self, that the journey of
wellness begins.
Second Circle (Aspects of Wellness)
This circle illustrates that Mental, Emotonal,
Spiritual and Physical aspects of wellbeing
need to be in balance and nurtured to
achieve health and wellness.
Third Circle (Values of Wellness)
The third circle represents the overarching
values that support and uphold wellness:
Respect, Wisdom, Responsibility, and
Relatonships. These four values need to be
acknowledged when honouring yourself and
others.
Fourth Circle (Context for Wellness)
The fourth circle depicts the people that
surround us and the places where we come
from: Natons, Family, Community, and Land.
You, the individual, underlie all of these
areas and have a responsibility to care for
these supports.
Fifth Circle (Determinants of Wellness)
The ffh circle depicts the Social, Cultural,
Economic and Environmental determinants
of our health and well-being. These
determinants afect our health and
wellbeing and it is our responsibility as an
individual and as a collectve to ensure these
determinants are available and protected.
Outer Circle (Our Community)
The people are holding hands to
demonstrate togetherness, respect and
relatonships, which in the words of a
respected BC elder can be stated as one
heart, one mind.
First Nations Perspective on Wellness
Holistic Wellness
The First Nations Health Authority has received clear direction
from BC First Nations that its vision, philosophy and approach
must align with a First Nations perspective of health and
well-being; Thus, the creation of the First Nations
Perspective on Wellness.
This image has been derived from a holistc perspectve
of health, and its concepts are based on the knowledge
passed along by our Elders and traditonal healers.
Although the model appears in layers, it is important
to acknowledge that each circle and its components
are all interconnected and need to be in balance.
The model is intended to be used as a tool for both
internal and external stakeholders, and examples of
its use include:
creatng a shared understanding of the holistc
vision of wellness shared by BC First Natons;
forming the basis of Health Plans for individuals,
communites and Regions;
validatng traditonal approaches to health;
fostering collaboratons with partners for health
promoton and disease preventon; and,
developing the values, philosophy and culture of an
organizaton As an example, the FNHA is using the values
and principles of the First Natons Perspectve on Wellness to
transform the policies and approaches it uses to guide all its work.
Wellness belongs to every human being and the way each person refects the First
Natons Perspectve on Wellness will be unique. The model is adaptable and can be applied
in any way to support you to be the best human being you can be today!
60684 FNHA 2012 Wellness FC V5R25 190413(f).indd 2 13-04-19 1:46 PM
1
Make SMARTER Goals that are
SPECIFIC I will walk every day.
MEASURABLE I will walk 10,000 steps a day.
ATTAINABLE I will walk in the rain, snow or hail.
REALISTIC I will walk to and from work each day.
TIMEFRAME I will walk to and from work for the next
MONTH and will re-evaluate this goal afer the month.
EVERYBODY CARES I will share my goals and desired changes
with trusted family and friends.
RESOURCES I will make a list of the things I need to add or take
away from my routne in order to help me achieve my
goals.
It is important to identify the health and wellness goals you want to
achieve on your Wellness Journey.
We encourage you to use this Daily Organizer to develop, track and refect on these goals.
On this journey, go at whatever pace is comfortable for you, and remember, it is usually the
small steps that add up to help you make bigger, life-long changes. This is the ULTIMATE
goal!
POSITIVE FIRST STEPS
In additon to goal setng, another positve step for your Wellness Journey is to visit your
family doctor or health care practtoner, especially if you are startng any new physical actv-
ity. For most people, physical actvity should not pose any problem. However, if you have any
medical concerns, heart trouble, chest pain, dizziness, or you are taking medicaton for blood
pressure, please consult a care provider before becoming more physically actve.
60684 FNHC Wellness Diary V6 (abridged).indb 1 13-05-07 2:44 PM
2012, 2013, First Natons Health Authority
All rights reserved. No part of this publicaton may be reproduced, stored in a retrieval system, or transmited, in any form or by
means, electronic, mechanical, photocopying, recording or otherwise, without the prior writen permission of the First Natons
Health Authority.
The First Natons Health Authority (FNHA) is a health service delivery organizaton created and mandated to support BC First Natons
to implement a number of guiding agreements and documents seeking to elevate BC First Natons health outcomes through the cre-
aton a more efectve health care system.
Contact the FNHA at: #501-100 Park Royal South, West Vancouver, BC V7T 1A2
Phone: 604.913.2080 Facsimile: 604.913.2081 Toll free: 1.866. 913.0033 info@fnhc.ca
2
Pedometer - Distance Counter
A pedometer is a gadget that you wear on your belt to record the number of steps you take. To check the pedometer
reading, press the reset buton ensuring that the screen reads all zeros. Take approximately 20 steps with the pedom-
eter placed upright on your hipbone. If the pedometer does not read 19-21 steps during this tme, try placing the
pedometer in a slightly diferent positon on your hip and re-test again.
Being Active
Making exercise more convenient
Advantages of a pedometer
Provides immediate feedback on the
number of steps taken in any
given day or period of tme
Makes it possible to
track actvity
Assists to set and
atain healthy physical
actvity goals
The pedometer
is small and
lightweight and
can be worn by
everyone.
Start Walking
When you start walking with a pedometer, go through
your normal daily routnes and wear the pedometer,
so that it keeps track of your steps for one full week. If
you would like to increase your walking start by adding
only 200 steps per day for the frst week, and then add
another 200 steps afer that, and then add another 200
steps and so on.
If walking is your main actvity for long-term healthy
physical actvity, then walking 10,000 steps a day is
recommended.
Feel like you have no time to exercise? Remember, every minute of activity
counts. Consider trying some of these tips:
Keep a pair of walking shoes at work
Keep clothes you need for a workout in your car
Keep hand weights near your television or phone.
When an opportunity for exercise comes along youll be ready.
3
Fun Fact
The average walking stride
length is around 70cm.
If you walk 10,000 steps each
day that equals:
70 cm x 10,000 steps =
700,000 cm = 7 km!
You can prevent, manage and sometimes even reverse chronic diseases such as
hypertension, diabetes and cancer by:
| Being active | Eating healthy | Nurturing spirit | Maintaining healthy weight | Respecting tobacco |
Walking
Walking is a wonderful way to spend time with family and
friends, and to be re-connected to the land.
Walking will also:
Increase your energy level
Enhance your mental well-being
Help you relax and sleep better
Help you reduce your body fat and tone your muscles
Increase bone density, thereby helping to prevent osteoporosis
Help increase exibility and co-ordination
SMARTER Goal Setting
When setting personal goals for Being active,
consider any possibility for yourself.
Here are some examples:
I would like to be physically actve every day.
I would like to join a community walking group.
I would like to start using a pedometer to track my steps.
I would like to accumulate 150 minutes of physical actv-
ity per week.
Next, choose any of the Specifc and Measurable goals
provided or identfy your own that you can write in the
space below.
I will increase my steps by 200 a day, untl I reach 10,000.
I will complete 30 minutes of actvity 4-5 days a week.
I will be actve for 20 minutes every day.
I will bike or walk to work every day.
I will be actve with my family on the weekend.
I will: _______________________________________
I will: _______________________________________
I will: _______________________________________
Recommendations from Dr. Sarah FNHAs House Physician
Exercise is one of the best things you can do for your health. Aim to exercise every day of the week. If you are older than 18
years of age, you want to accumulaton at least 150 minutes of physical actvity every week that can be broken down into
bouts of 10 minutes or more.
Make sure you mark June 21st in your calendar to partcipate in the wellness actvites that will take place province wide for
the Aboriginal Day of Wellness on Natonal Aboriginal Day.
4
Nutrition is the foundation in maintaining good health. Here are some nutrition
tips for health and wellness:
EAT WHOLE FOODS (VEGETABLES, FRUITS, BEANS, LEAN POULTRY/MEATS, SEAFOOD, FISH, GRAINS)
DRINK WATER (6-8 GLASSES/DAY)
AVOID HYDROGENATED AND TRANS-FATS; AS WELL AS REDUCE SATURATED FATS
EAT VEGETABLES WITH MOST MEALS AND FOR SNACKS
AVOID ALCOHOL AND SUGARY DRINKS (POP, ENERGY DRINKS, ICE TEAS, LEMONADES, SUGARY COFFEE DRINKS, FRUIT DRINKS)
MINDFUL EATING (SIT FOR ALL MEALS, FOCUS ON EATING, CHEW YOUR FOOD)
Eating Healthy
Making better food choices
Eliminate refned sugars
Reducing consumpton of sugary drinks is important.
Obesity contnues to rise and sugary drinks are a big
contributor to the problem.
Fats
The type of fat is just as important as the amount
healthy fats include fsh-based oils such as omega-3
and plant-based oils such as canola, fax and olive.
Unhealthy fats are trans, saturated and hydrogenated.
Dairy
Many First Natons people have intolerance to milk.
Although milk is also an excellent source of calcium and
vitamin D, if you get these nutrients from other sources,
it is okay not to consume milk.
Moderation of Grains
Limit your intake of grain products such as croissants,
cakes, cookies, mufns and pies because of their extra
calories, refned sugar and sodium. Make all your grain
choices whole grain.
Portions
Eat portons that satsfy your needs only. Try to make
of your plate veggies and fruits, starchy foods and
grains, and meats, fsh or vegetarian proteins.
Healthy Snacks
Snacking on the right foods can be hard so make sure to
keep healthy snacks like vegetables and fruits handy at
all tmes.
Prepare a Shopping List
Taking a litle tme to plan out your meals for the week
and create a shopping list. It will help save tme in the
long run. Also use your Daily Organizers Food Journal
to help you.
Close to Nature
Incorporate more traditonal foods into your diet.
Focus on foods that have been through as litle pro-
cessing as possible (whole foods). Download the
Traditonal Food Fact Sheets to learn about commonly
used traditonal foods throughout BC and their relevant
nutritonal informaton at: www.fnhc.ca/pdf/Tradi-
tonal_Food_Facts_Sheets.pdf
8 Helpful Hints for Healthy Eating
5
When setting personal goals for Eating healthy,
I would like to drink more water.
I would like to decrease the amount of sweets I eat.
I would like to decrease my intake of pop/juice.
I would like to limit the amount I eat out.
I would like to make my cooking healthier.
space below.
I will drink at least 2 glasses of water a day.
I will only have 1 sweet treat a day.
I will eat proper portons.
I will bake, roast and poach my food instead of frying it.
I will eat out only once a week.
I will eat breakfast everyday.
I will: ________________________________________
I will: ________________________________________
The Basics of the:
Nutrition Facts Table
Use this table to choose healthy food
products by following these three (3)
steps:
1.
Serving Size
Compare this
amount of food to
what you actually
eat.
2.
% Daily Value
This value helps you
see the amount of
the 13 core nutrients
found in this serving
size. A general rule
is 5% or less is = too
litle and 15% or more
= too much.
3.
Make a better
choice!
Limit the amount of:
Total Fat (both Saturated and Trans)
Sodium
Cholesterol
Sugar (1tsp = 1 sugar cube = 4g of sugar)
Enjoy lots of:
Fibre (under Carbohydrates)
Vitamin A, Calcium and Iron.
Recommendations from
Dr. Georgia
FNHAs Naturopathic Physician
When you are looking for some non-dairy sources of calcium,
think about include some of these to your diet: salmon with
bones; nuts & seeds (almonds, tahini buter); green leafy veg-
etables; legumes (tofu, white beans); and calcium enriched
non-dairy drinks (soy, rice, or almond milk).
6
Wellness is a BALANCE of many factors including your Spirit
Nurturing spirit is the aspect in your life that gives you a sense of purpose and meaning. This
builds your self-esteem, self-confidence and allows you to be connected to others and the land.
Nurturing your spirit supports the mental, emotional, physical and spiritual aspects of your being.
Nurturing Spirit
Support all aspects of your being
Sharing our stories
An important part of being happy and nurturing ones spirit is having healthy
relationships; Sharing our stories helps us connect
with one another and build relationships.
Spirit Magazine
As a part of building strong relatonships and furthering
its commitment in being the health and wellness partner
to all BC First Natons, the FNHA produces the Spirit
Magazine. Accessible either online, with a subscripton,
or through HUB
co-ordinators and
Regional Health
Liaisons, the FNHAs
quarterly publicaton
focuses on sharing
the many stories
taking place across
the province that
relate to and impact
BC First Natons
wellness and health
transformaton.
ACTIVE SPIRIT,
ACTIVE HISTORY:
A Culture of Sport, Activity and Well-being
among BC First Nations
First Natons people enjoy a long and rich history in
sports and physical actvity, and this book was created
to share the stories and pictures of BC First Natons
individuals who have triumphed, mentored and led the
way by living a healthy lifestyle ; These individuals are
Wellness Champions.
To download a copy of the book in PDF format, go to
the link:
www.fnhc.ca/pdf/ASAH-FNHCSportBook_web.pdf
7
Five Minute De-Stressors
People ofen say they are stressed when their normal
coping mechanisms have been overwhelmed. Each day
consider taking at least one de-stressing, fve minute break,
preferably more if you are able. These types of breaks could
include:
stretching,
deep breathing,
meditatng,
reading a few pages of a novel,
drawing,
listening to your favorite song, or
going for a quick walk.
These quick personal breaks give you a chance to regain
emotonal and mental control in difcult situatons.
When setting personal goals for Nurturing Spirit,
I would like to increase my partcipaton in cultural
practces.
I would like to manage my stress beter.
I would like to strengthen my healthy relatonships.
I would like to be responsible for my behaviour.
space below.
I will pray every day.
I will partcipate in ceremonies.
I will manage my stress in positve ways
(e.g. meditaton, listening to calming music, walking).
I will nurture and invest in healthy relatonships.
I will be a role-model for my behaviour.
I will spend more tme nuturing my creatvity
(e.g. writng, carving, dancing, paintng, singing)
I will: ________________________________________
I will: ________________________________________
In 2010, an Environmental Scan of the Traditonal Models
of Wellness was done to look at the importance of tradi-
tonal wellness in the communites for current and future
planning. The main indicators for Traditonal Wellness
were identfed as follows:
cultural sharing (drum classes, sweats, language classes),
connecton with the land (medicine gathering, gathering
berries, fshing, huntng, camping),
healing circles,
involvement of youth and elders in the community; inte-
graton of their knowledge into the community,
being actve and eatng healthy,
role models in the community who are drug and alcohol
free, and
support from community leaders in traditonal ways.*
*Informaton from FN Health Society -
The Environmental Scan: Traditonal Models of Wellness - March 2010.
The healthier we are, the healthier our children
and earth will be; Our ceremonies are the
pathway to achieving this.
Leonard George, Tsleil-Waututh First Nation
8
Health care providers use Body Mass Index (BMI) and Waist Circumference (WC) to identify
an individuals ideal body weight and health risk associated with their body weight.
Determining your BMI
You can calculate your BMI by dividing your weight in kilograms by the square of your height in meters: kg/m
2
.
Since most people do not know their weight or height in Metric Units, you can determine you BMI using graphs and
calculaton tools found on the internet. Once you know your BMI, determine your weight classifcaton to see if you
have any risk for developing health problems.
Health Risk Classifcation According to Body Mass Index (BMI)
CLASSIFICATION BMI CATEGORY (kg/m2)
RISK OF DEVELOPING
HEALTH PROBLEMS
Underweight < 18.5 Increased
Normal Weight 18.5 - 24.9 Least
Overweight 25.0 - 29.9 Increased
Obese Class I 30.0 - 34.9 High
Obese class II 35.0 - 39.9 Very high
Obese class III >40.0 Extremely high
Maintaining Healthy Weight
Why does it Matter?
The best way to maintain a healthy weight is by:
Being active,
Eating healthy, and
Decreasing your sedentary activities
In addition to your BMI and WC, to know your true risk of developing health problems you must
consider other factors, such as:
lifestyle habits | fitness level | presence or absence of other health risk conditions
Sedentary activities are postures and activities that require very little movement. Examples include prolonged sit-
ting, watching television, playing passive video or computer games, extended time spent on the computer (surfing
the internet or working), and motorized transportation.
9
Maintaining Healthy Weight
Why does it Matter?
When setting personal goals for Maintaining
healthy weight, consider any possibility for
yourself.
I would like to have a healthy body weight.
I would like to limit my recreatonal screen tme.
I would like to decrease the amount I drive.
I would like to limit the tme I spend indoors.
space below.
I will have my WC less than 102 cm (man)
I will have my WC less than 88 cm (woman)
I will accumulate only 2 hours of recreatonal screen
tme per day
I will stretch ofen when I am working at my desk
I will walk/bike to work
I will take the stairs instead of the elevator
I will: _________________________________________
I will: _________________________________________
Where do you carry your
weight?
For individuals who tend to gain their weight in
the middle and have excess abdominal fat, waist
circumference (WC) is beter for predictng the risk of
developing health problems, such as hypertension and
diabetes. WC should be less than 102 cm for men and
less than 88cm for women.
Television years
Did you know that by age 65, the average adult
has spent the equivalent of 9 full years watching
television? Make your TV tme work for you. Combine
it with physical actvity or stretching. Ideas include
foor exercises (push-ups, sit-ups, etc.), statonary
cycling or treadmill walking, working with
hand weights, resistance bands or balls,
or performing a series of upper and lower
body stretches.
Dr. Sarahs
Recommendations
Build physical actvity into your daily routne by walk-
ing wherever and whenever you can, stretching and
moving around frequently, taking the stairs instead
of the elevator, and partcipatng in actvites that you
enjoy.
10
Respecting Tobacco
Keeping tobacco sacred
No matter how long you have been smoking or chewing tobacco,
your health will start to improve when you quit.
When someone wants to quit their non-traditional tobacco use (smoking or chewing tobacco),
these three (3) things need to be addressed:
physical addiction of nicotine
habit
emotional dependence
Why Do People Smoke?
One of the main reasons people smoke and why it is so
hard to stop is the additon to nicotne. This drug has a
calming efect and it may relieve boredom, anxiety and
irritability. Nicotne also has a stmulant efect, increasing
alertness and concentraton.
Reasons to Quit
First Natons people have a long history of using tobacco
in ceremonies, rituals and prayer. When tobacco is used in
a traditonal way, it benefts the spirit and strengthens the
tes to ones culture. However, when tobacco is used in a
non-traditonal manner, like smoking cigaretes or chewing
tobacco/snuf, it causes lung diseases including lung
cancer, heart disease, cancers of the upper respiratory
tract, and pregnancy risks.
Never Give Up
It generally takes at least three serious atempts at quitng
before a person becomes a lifetme non-smoker, and for
many people it takes six (6) or more tries. If you are not
successful the frst tme you try to quit, dont give up. Learn
from the experience and get back on track right away.
Youth
Since 85% of smokers start before their 16th birthday, if
you do not start smoking by 19 you are more likely to never
become a regular tobacco user. However, if you are a young
person looking to quit and you want youth friendly material,
the following websites have informaton on tobacco
addicton, quitng tps and support from others
sharing their stories: www.quit4life.com and
www.quitersunite.com
11
Respecting Tobacco
Keeping tobacco sacred
When setting personal goals for Respecting
tobacco, consider any possibility for yourself.
I would like to quit my unhealthy tobacco use.
I would like to improve my health.
I would like to reduce my risk for cancer.
space below.
I will only use tobacco in a traditonal manner.
I will make a plan to quit smoking/chewing tobacco.
I will get involved with a tobacco cessaton/quitng
program.
I will join a support group.
I will ask my family and friends for support.
I will: _________________________________________
I will: _________________________________________
I will: _________________________________________
I will: _________________________________________
Treatments for Smoking
Cessation/Quitting
There are many ways to quit smoking. Most of all, you
have to want to do it! Ask your health care provider
or pharmacist about the diferent optons available
including the variety of medicatons that exist. Also, it
is a really good idea to get involved with a quit smok-
ing program that can provide you with free support,
and help you make a plan to quit (remember the three
areas youll want to address). An example of a quit
smoking program is QuitNow, available 24-hours, 7
days a week by computer at QuitNow.ca or by tele-
phone at 1-877-455-2233 (toll free). You can also get
informaton about smoking cessaton from:
www.health.gov.bc.ca/tobacco/cessaton.html
Support Someone You Know
to be Tobacco Free
The Tobacco Educaton and Acton Module (TEAM) is
an on-line tool designed for those who want to ofer
support to a smoker or tobacco user who wants to quit.
Whether you are a teacher, counsellor, social worker,
caring friend or relatve of someone who wants to be
tobacco free, the TEAM can teach you ways to present
informaton so that you get the biggest bang for your
buck! Learn how to communicate efectvely with a
tobacco user by refectve listening, creatng learning
experiences, and helping with the process of changing
behaviour. To learn more, go to
www.tobaccoed.org
Dr. Georgias
Recommendations
Treat your body and soul with kindness. Indulge in a bath,
massage or a power walk. Listen to music or go to a movie.
Enjoying these actvites in the absence of smoking will
help you realize that you dont need a cigarete to have a
good tme.
12
Note:
If you have other goals that do not
ft into any of the areas covered by
the Wellness Streams, just adjust
the Daily Organizer so it fts to
your needs. Then, use the fve (5)
unlabelled boxes in MY WEEK IN
REVIEW to summarize the actvites,
indicators or biometrics you have
identfed as a part of your plan to
maintain and achieve a healthy life-
style. Examples include:
Total Hours of Sleep
Number of Meals Prepared
Number of Treats
Number of Days with Treats
Number of Meals with Veggies
Number of Days with Actvity
Number of Cigaretes
In order to get the best use of your
Organizers Day Journal, follow these simple
steps:
1. Go back to each Wellness Stream and identfy the goal(s) you have
commited to in each area.
2. Use THIS WEEK I WILL: and the writng area associated with each
day to document your goals and help you plan your actvites for the
week.
3. Then use the Wellness icons (e.g. ) to track and log the comple-
ton of your goals.
4. At the end of the week, use MY WEEK IN REVIEW to document
your Blood Pressure, BMI/WC, Total Duraton of Physical Actvity, Total
Steps/Total Distance, and Body Weight.
5. Use MY WEEKLY WELLNESS CHECK-UP to refect on and refne your
Wellness Journey. Use Im grateful for to remind yourself of those
things you appreciate and give meaning to your life.
Using Your Daily Organizers
Day Journal
Having a Day Journal is a great way to help you plan and monitor your weekly activities,
including your Wellness Journeys goals.
On your Wellness Journey, remember that each human being will
achieve health and wellness in a dif ferent way and no two
journeys are alike. Getting from point A to point B will be
unique for every individual so refrain from comparing yourself to
others, especially if it leads you to feeling deflated.
13
The purpose of the food journal is to provide you with a record of your normal eating habits and
help you track any dietary changes you want to make.
ORGANIZER
Food Journal
In order to get the best use of your
Organizers Food Journal, follow these
simple steps:
1. Simply record your daily intake of all food and drinks for your meals
and snacks. If you add condiments like buter, sour cream or ketchup,
make sure to list these too.
2. If you are a diabetc and self-monitoring your blood sugar levels afer
each meal, use the Blood Glucose Level ( BGL ) area to document
your numbers.
3. In the Other column, using this area to keep track of such things as:
Energy Level - Gaining an understanding of your energy level is valuable
when you want to learn more about the types of food that help you feel
good and give you energy.
Fibre Intake
Number of Treats
Your portons -If you are interested in not over eatng, use this area to
rate your hunger and fullness before and afer your meals. This will allow
you to see how your hunger and porton sizes relate to the amount of
food you actually eat.
Home Prepared Meals
Take-out Meals
Meals with Veggies
4. Keep track of the amount of water you drink. It is recommended you
drink eight (8) glasses of water a day.
To better understand the uses of this
Wellness Diary here are some
excerpts from users in our
communities:
I use the diary daily to track my food. I
notice how much I eat fast food. I also see
how little water I drink. . . it has helped me
become more aware.
I read the wellness tip to my family every
week
I have been tracking my activity. I can see
how much exercise I have done this week.
(the diary) reminds me of how good I am
doing
When writing it (food) down you can see
the changes
Feels good at the end of the week to total
the amount of exercise. I can see I am
active most days!
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Remember you are eating brain food the next time you eat
kale, spinach, dandelion leaves or any green leafy vegetable.
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
MY WEEKLY WELLNESS CHECK UP:
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
By being physically active you are being a great role model
for those around you.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Traditional foods such as cranberries, rosehips and
blackberries are high in Vitamin C and help boost your
immune system.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Monitor how much TV you watch. If its too much, create a
plan to cut back.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
The average adult should have less than one teaspoon of
salt per day. Be aware of where salt is hidden in processed
foods.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
At your local recreation centres, such as the YMCA, look
into what types of exercise programs they have that may suit
your needs. Consider trying a weight training program.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Natural whole foods are rich in vitamins and are essential to
good health.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Sleep allows your body to recover, regenerate and strengthen
from physical and mental work.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Eat fsh to improve your brain power!
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Look for herbal tea that you enjoy and keep a box at your
desk or in your kitchen.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Did you know that mussels, clams and oysters are an
excellent source of Iron.?
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Cut the sugar! Whenever you are craving something sweet
reach for a fresh piece of fruit.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Be physically active by working on your garden, yard or the
land.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
You dont have to cook fancy or complicated recipes
just cook good food from fresh ingredients.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Have at least one meal a day that is homemade and is made
from natural ingredients.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Whole grains are a natural source of protein.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
A good nights sleep will keep you healthy, reduce your
stress, make you more alert and may even assist in
decreasing your desire for eating extra food.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
The more variety of fruits, vegetables, meats and grains you
eat, the more types of vitamins you will consume.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Did you know a glass of orange juice has 8 tsp of sugar and
a can of coke has 10 tsp?
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Use beans, lentils and other legumes instead of meat or in
addition to meat in soups, stews and chili.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Traditional foods high in calcium include rhubarb, mustard
greens and fsh with bones such as sardines and salmon.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Dont worry that children never listen to you;
worry that they are always watching you.
- Robert Fulghum
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Colour your table with green, red, yellow/orange and blue/
purple fruits and vegetables. Aim for at least 2 different
colours on the table.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Did you know sugar can make it harder for you to
concentrate?
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Aim to drink 6 to 8 glasses of water a day and make an
effort to drink the most water in the morning.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Plan a fun physical activity day with family and friends.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Fibre helps reduce weight, lower blood pressure, stabilize
blood sugar, regulate hormones and reduce the risk of
certain cancers.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Increase Vitamin C rich foods in your diet such as broccoli,
mango, bell peppers, and citrus fruits such as oranges and
grapefruit.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Traditional foods such as wild fsh help your memory because
they are high in Omega 3 essential fatty acids (good fats).
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Sugar can cause headaches, bad moods, low energy, cavities
and pimples.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Did you know root vegetables such as sweet potatoes,
squash, turnips and carrots are traditional foods that are
high in fbre?
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Monitor your sleep each night. The average sleep required for
adults is 7 to 9 hours per night.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Jump start your day with a healthy breakfast. Your energy
will increase and you will be able to pay attention better!
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Make it a past-time to meet a friend to do a physical activity
on the weekend.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Did you know some types of juice have the same amount of
sugar as pop?! Drink water or dilute your juice with water.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Eat foods from Mother Earth that are not processed, such
as berries, carrots, lettuce, fruit, nuts, fsh and rice.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Walking outside in nature for just 15 minutes is a great way
to reduce stress.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Wild meats are a healthier choice than store bought meats.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
It is important to monitor your nutrition, physical activity and
stress level.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Begin healthy means seeing your doctor or health care
provider as regular as possible.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Tobacco can be used in traditional ways that strengthen the
spirit and strengthen your ties to your culture.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Keeping a healthy body weight requires good food choices
and regular physical activity.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Stress is unavoidable, but if it is managed well it can improve
your overall health and wellness.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
A small reduction in weight can signifcantly lower your blood
pressure.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
The most beautiful thing we can experience is the
mysterious. It is the source of all true art and all science.
-Albert Einstein
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Keep your blood sugar levels at a safe and healthy level by
following a healthy eating plan.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Drinking just one regular can of pop a day can cause an
extra 10 pounds of weight gain in one year.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Manage your stress by laughing daily and connecting with
others!
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Be creative in how you make your exercise more convenient.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Each day consider taking a 5 minute break for de-stressing.
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
Remember, every minute of activity counts!
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
MY WEEK IN REVIEW
W
E
L
L
N
E
S
S

T
I
P
WEEK MONTH
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
THIS WEEK I WILL:
Body Weight
Total Duration of
Physical Activity
Total Steps Taken /
Total Distance
BMI/WC Blood
Pressure
Body Weight
End of Week
BREAKFAST
BGL
LUNCH
BGL
DINNER
BGL
SNACKS
OTHER
OTHER
WATER
FOOD JOURNAL
MY WEEK IN REVIEW
ORGANIZER
Im grateful for
Notes
Name: ____________________________________________________________________________
Address: __________________________________________________________________________
Phone: _________________________________ Cell: _______________________________________
IN CASE OF EMERGENCY, PLEASE CONTACT:
Name: ___________________________________________________ Tel: ______________________________
Date of Birth: ______________________________________________
Family Doctor: _____________________________________________ Tel: ______________________________
Pharmacy: ________________________________________________ Tel: ______________________________
Other: ___________________________________________________ Tel: ______________________________
Other: ___________________________________________________ Tel: ______________________________
Height: _____________________ Weight: _________________________ Organ Donor: Yes No
Medical Bracelet: Yes No Membership #: _________________________________________________
ALLERGIES List all; medicatons, foods, seasonal ___________________________________________________
___________________________________________________________________________________________
IMMUNIZATIONS (Type u shot, tetanus shot, travel, etc)
_________________________________________________________ Date: ____________________________
_________________________________________________________ Date: ____________________________
_________________________________________________________ Date: ____________________________
MEDICATIONS (prescriptons & non-prescripton, including vitamins, over-the-counter medicines, supplements and herbal remedies)
/
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
Personal Health Information
60684 FNHA 2012 Wellness BC V5R14 180313 dieline (F).indd 1 3/19/13 9:55:10 AM
H
e
a
lt
h
&
W
e
l
l
n
e
s
s
DAILY ORGANIZER
As BC First Natons people
we share a connectedness
with the land, each other,
ourselves, and generatons
past and future. This
connectedness we
experience helps us
gain relatonships with
each other and the land;
gain wisdom from the
generatons past and
future; and helps establish
respect for ourselves,
each other, and the land.
When we feel connected it
helps us achieve wellness
through a healthy mind,
body, and spirit.
On our path of health and
wellness it is important to
look at the relatonships
we have and to nourish
the connectedness we
experience.
Get Connected
N a m e : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
A d d r e s s : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
P h o n e : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ C e l l : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
I N C A S E O F E M E R G E N C Y , P L E A S E C O N T A C T :
N a m e : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ T e l : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
D a t e o f B i r t h : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
F a m i l y D o c t o r : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ T e l : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
P h a r m a c y : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ T e l : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
O t h e r : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ T e l : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
O t h e r : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ T e l : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
H e i g h t : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ W e i g h t : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ O r g a n D o n o r : Y e s N o
M e d i c a l B r a c e l e t : Y e s N o M e m b e r s h i p # : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
A L L E R G I E S L i s t a l l ; m e d i c a t o n s , f o o d s , s e a s o n a l _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
I M M U N I Z A T I O N S ( T y p e f u s h o t , t e t a n u s s h o t , t r a v e l , e t c )
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ D a t e : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ D a t e : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ D a t e : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
M E D I C A T I O N S ( p r e s c r i p t o n s & n o n - p r e s c r i p t o n , i n c l u d i n g v i t a m i n s , o v e r - t h e - c o u n t e r m e d i c i n e s , s u p p l e m e n t s a n d h e r b a l r e m e d i e s )
n a m e d o s e / d i r e c t i o n s r e a s o n
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
P e r s o n a l H e a l t h I n f o r m a t i o n
60684 FNHA 2012 Wellness BC V5R14 180313 dieline (F).indd 2 3/19/13 9:55:10 AM

Wellness Diary

Hochgeladen von

Dokumentinformationen

Copyright

Verfügbare Formate

Dieses Dokument teilen

Dokument teilen oder einbetten

Freigabeoptionen

Stufen Sie dieses Dokument als nützlich ein?

Sind diese Inhalte unangemessen?

Copyright:

Verfügbare Formate

Wellness Diary

Hochgeladen von

Copyright:

Verfügbare Formate

H

Das könnte Ihnen auch gefallen