Count on y ur heart
March Health
Sunday
Monday
Name: ______________________________ Campus Dept: _____________________
Campus Address: _________________
_______________________________________
Baked is better! 3
Commit to eating no fried foods today! Choose baked or grilled foods instead. Week 4
As you complete the activities each day, put a check mark in the heart in the corner of the box. At the end of the month, t otal up the number o f activities you completed. Shoot for 25 out of the 31 activities! Friday
Saturday
Learn from an 1
expert! Listen to the “Understanding Heart Disease” Wellcast on the Health Plus website. 8
Spice it up! Experiment with sodium-­‐free seasonings like fresh herbs or Mrs. Dash. “Heart Smart on a 2
Shoestring Budget” Listen to this Wellcast on the Health Plus website. Learn to be heart-­‐healthy and keep your budget. . Snack transformation! 9
Choose heart-­‐healthy “Butter, Margarine, 7
and Spreads”..OH MY! Learn m ore fat facts from this Wellcast on the Health Plus website. Egg exchange! 11
Use egg whites or egg substitutes in your omelet to reduce cholesterol. How low can you 12
go? Choose low-­‐fat versions of cheeses, yogurt, salad dressings, and mayonnaise! 13
Take a break! Watch a heart-­‐healthy cooking video from the “Healthy Kitchen Cooking Video Series” on the Health Plus website! 20
Wellness Wednesday! Eat a serving of heart-­‐
healthy fish like salmon or tuna! Practice a quick 14
and easy heart-­‐healthy cooking method like roasting, steaming or sautéing! Milk Makeover! 15
Choose low fat or fat-­‐
free milk instead of whole m ilk. Color your plate! 21
Fill half your plate with fruits and vegetables in a variety of colors for at least one meal. Go nuts for nuts! 22
Eat a handful of heart-­‐
healthy nuts like almonds, pecans, or walnuts. Try a new grain 23
like barley, brown rice, whole-­‐grain pasta or bulgur which are high in fiber and tasty too! Measure your 28
waist. Know your risk. Go to the Health Plus website and search the keyword “waist” for directions and information. I spy…a healthy 29
heart! Buy a food item at the store with the heart-­‐healthy check mark. It looks like this: 30
Get Moving! Do 30 minutes of cardiovascular exercise like going for a walk or attending a class at Health Plus! You completed the 31
March Health Madness Challenge! Now get 7-­‐8 hours of sleep to rejuvenate your body! Thursday
Steer clear of the salt 6
shaker! Commit to adding no salt to your foods today! Attend Get Cooking 18
with Chef Bill for a cooking demo and heart-­‐
healthy tastings. Peabody Commons Dining Hall 5:15 – 6:15 PM 24 Start your week off 25
Register for START! Physical right by eating a high Activity Program on fiber breakfast to get the Health Plus website! your metabolism up and moving! Wednesday
5
Be label savvy! Check the sodium and fat content of your favorite packaged food. Week 5
10
Choose a Heart Smart Substitution to practice from Vanderbilt Heart. http://www. vanderbilthealth. com/heart/27198 17
Ode to Oils! Make a recipe using heart-­‐healthy olive oil! Tuesday
Madness Challenge
Meatless Monday! 4
Don’t eat m eat and instead get your protein from beans, lentils, and nuts. Week 6
Week 3
Week 2
Week 1
Go for the whole! 19
Make at least half of your grains whole grains today. Commit to taking 26
the stairs today instead of the elevator. Your heart will thank you! Place your total in the heart! 27
Know your numbers! Check your preventive health screening schedule. versions like baked chips instead of fried or a fruit bar instead of ice cream. Pick a heart-­‐healthy 16
recipe from the Healthy Recipe Library on the Health Plus website and prepare it today! Complete 25 of the 31 activities and you’ll be entered for a chance to win one of 3 cookbooks: The American Heart Association Quick and Easy Cookbook. Just for participating, you will also receive a prize via campus mail! See back for submission details! Brought to you by Elizabeth Provencher, Intern, The Dietetic Internship Program at Vanderbilt, 2012-­‐2013 Count on y ur heart
Bring in, fax (615-­‐343-­‐3029), or email your completed calendar to Kimberly Tromatore at Health Plus by April 5, 2013 for a chance to win! Make sure to include your name and campus address to receive your prize through campus mail! March Health
Madness Challenge
Practice a new dimension of heart health each week and build on your skills to develop heart healthy habits! Week 1
Be a lifelong learner! Learn more about heart disease and cholesterol. Week 2
Eat less…Find out which foods to eat less of to protect your heart. Week 3
Visit the Count on Your Heart webpage on the Health Plus website for links to these resources: Wellcasts & Articles Cooking videos Group fitness classes health.plus@vanderbilt.edu Practice Smart Substitutions! Make your favorite meals and snacks heart-­‐healthy. Week 4
Eat more…Find out which foods to eat more of to strengthen your heart. Week 5
Get moving and build healthy habits. Make being heart-­‐healthy a part of your lifestyle. Week 6
Rest after a job well done! A big part of being healthy is getting the sleep you need. For information on heart-­‐healthy living visit the American Heart Association: www.heart.org For nutrition information visit the Academy of Nutrition and Dietetics: www.eatright.org Questions? Contact Kimberly Tromatore at kimberly.a.tromatore@vanderbilt.edu