Congratulations on starting the 30-DAY CHALLENGE! - rxBriefCase

1Congratulations on starting the 30-DAY CHALLENGE!

If you have been prescribed a cholesterol-lowering medication,

did you take it today?

YES NO

My goals for the 30-day challenge: Lower my cholesterol levels. Keep my cholesterol at a healthy level. Remember my medication each day (if you have a prescription). Eat healthier (less salt and fat; more fruits, vegetables, and whole grains). Get more physical activity. Quit smoking. Lose weight (how much: ). Other: Other:

Over the next 30 days, you’ll challenge your-self to make healthy changes to lower your cholesterol and improve your heart health.

My cholesterol levels: Day 1Date:

My targets My Levels

Total cholesterol

LDL

HDL

Total cholesterol:HDL ratio

Triglycerides

Enter your cholesterol levels and targets in the table (ask your pharmacist for help if needed).

Today’s levels will help you see where you’re starting from. At the end of the 30-day challenge, you’ll have another cholesterol test to see how your healthy changes have affected your cholesterol levels.

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If you have been prescribed a cholesterol-lowering medication, did you take it today? YES NO

Bakery: whole-grain bread whole-grain pitas whole-grain tortillas

Meats: extra-lean ground beef skinless chicken breasts (no salt)

Dairy: low-fat cheese low-fat yogurt non-hydrogenated margarine skim or 1% milk

Frozen food: frozen berries or other fruit frozen vegetables frozen yogurt

Produce: apples baby carrots bananas broccoli fi rm tofu garlic grapes prewashed spinach or dark greens

red peppers sweet potato

Beverages: 100% fruit juice 100% vegetable juice (low-salt)

Dry goods: almonds black beans brown rice canned corn canned tuna or salmon (in water)

canola or olive oil kidney beans low-fat salad dressing

low-sodium diced tomatoes

peanut butter whole-grain pasta

Your healthy shopping list

Healthy Eating30-DAY CHALLENGE!

Bring this list with you the next time you go to the grocery store. Try to include these foods regularly in your diet. You can mix and match them for healthy meals and snacks.

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Healthy Activity 30-DAY CHALLENGE!

Getting started with getting active Getting active can lower your cholesterol and give you a healthier heart.

To get started: Each day this week, write down all your physical activity, including everyday activities like cleaning, walking, and gardening.

Try to add just 10 more minutes of physical activity on most days this week. For example, take a short walk after dinner or get off the bus a few stops early.

Day My usual physical activity My new activitiesExample: Monday Housework (vacuum, mop):

20 minutesAfter-dinner walk: 10 minutes

1. 2. 3. 4. 5. 6. 7.

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Healthy Eating 30-DAY CHALLENGE!

Following Canada’s Food Guide Tape this guide to your fridge to help you make healthy food choices.

Food groupServings per day

What does a serving look like? Healthy choices

Vegetables and fruit

7–10 Tennis ball Eat 1 dark green and 1 orange vegetable/day

Grain products

6–8 1 slice of breadSmall cupcake wrapper (for rice or pasta)

Whole-grain breadsHigh-fi bre cerealBrown riceOatmeal

Meat and alternatives

2–3 Deck of cards (for meat)2 eggsGolf ball (for peanut butter)

Lean meatChicken (no skin)FishBeans and tofu

Milk and alternatives

2–3 Baseball (for milk)4 stacked dice (for cheese)2 single-serving yogurt containers

Skim, 1% or 2% milkLow-fat yogurtLow-fat cheese

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YES NO


My exercise goals for this month Having goals can help you stay motivated as you start to get more active. Check off the goals that are meaningful to you. You can also add your own goals to the list:

During the 30-day challenge, I will:

Increase my daily physical activity by up to 10 minutes a day until I have reached 30–60 minutes most days.

Try 2 new fi tness activities.

Find at least 1 fi tness buddy.

Be active most days of the week, every week.

Lose 1–2 pounds per week (only if you are overweight).

Other:

Other:

To learn more, visit:

www.phac-aspc.gc.ca (click on Health Promotion, then Healthy Living)

www.heartandstroke.ca (search under “Types and amounts of physical activity”)

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Eat healthier without giving up fun foods – try these quick food makeovers.

If you love… Try this…

potato chips low-salt pretzels, oven-toasted whole-grain pita wedges with low-fat ranch dip

buttered popcorn plain popcorn sprinkled with herb & spice mix (store-bought or home-made)

French fries oven-baked sweet potato strips

ice cream frozen yogurt or sorbet, low-fat ice cream (add a few mini chocolate chips for extra fl avour)

cream in your coffee 2% milk in your coffee

doughnuts low-fat muffi ns, toasted English muffi ns with jam

cake angel food cake with yogurt and berries

cookies graham crackers or ginger snaps

full-sized chocolate bar mini chocolate bar (just one!) or a couple of chocolate-covered peppermint patties

guacamole salsa

pasta with cream sauce whole-grain pasta with red sauce (or low-fat Alfredo)

cheese low-fat cheese

fried chicken oven-roasted chicken (remove skin before eating)

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exchange with page 11; meaning this becomes tip #11 (and tip 11 becomes tip #6).

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Healthy Eating30-DAY CHALLENGE!

Try these healthy meal and snack ideas!

Breakfast Whole-wheat pancakes with an orange Vegetable omelet Whole-grain, high-fi bre cereal with milk and berries

Dinner Chili with extra-lean ground beef Tofu and vegetable stir-fry with brown rice Whole-grain pasta with tomato sauce and chicken Baked salmon with mashed sweet potatoes and steamed broccoli

Lunch Tuna salad whole-grain wrap with grapes Whole-wheat pita with hummus and cut vegetables Whole-wheat bagel with peanut butter and an apple

Snacks Whole-grain pita chunks with melted low-fat cheese Low-fat yogurt with fruit Black bean and cheese melt on whole-grain fl atbread Vegetables with hummus dip Fruit, yogurt, and skim milk powder smoothie

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YES NO


Exercise: What are your reasons? Getting active is a real commitment to your health. Having a reminder of your reasons can help you stay on track. Check off your personal reasons to exercise. Then put the list on your fridge, in your wallet, or near your exercise clothes to give you an extra motivation boost.

Exercise will: lower my cholesterol

give me a healthier heart

reduce my risk of high blood pressure, stroke, osteoporosis, diabetes, and some types of cancer

help me reach and maintain a healthy weight

make me fi tter so it’s easier to do the activities I enjoy

give me more energy

help me look my best

lift my spirits and boost my mood

help me relax and enjoy myself

help me sleep better at night

other:

other:

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Running into roadblocks with healthy eating? Use these tips to break through the barriers. Check off the ones you’ll try this week:

I’m too busy. This weekend, plan out the week’s meals. Buy everything you’ll need in one trip. Make large batches of food and freeze the leftovers. Use shortcuts such as bagged salad and pre-cut veggies.

It’s too expensive. Buy produce that’s in season or opt for frozen fruits and vegetables. Eat more meatless meals (use beans or tofu). Buy fewer soft drinks and snack foods.

“Healthy” foods taste bad. Try new foods and ways to prepare them until you fi nd some you really like. Keep an open mind and get creative!

I’m not sure how to get started. Use the shopping list from Day 2 to stock your kitchen with healthy ingredients. Visit www.dietitians.ca for healthy, tasty recipes.

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I’m too busy. Make exercise part of an activity that you already do. For example, meet a friend for a walk instead of a coffee.

I’m too tired. Exercise will give you more energy. Exercise for 10 minutes – when the 10 minutes are up, you may not want to stop.

I don’t enjoy it. Try different activities until you fi nd one you like. Bring a friend to help you pass the time and stay motivated.

It’s too expensive. Start with free exercises like brisk walking.

I’m not sure how to get started. Start by adding just 10 minutes of activity to your day (take the stairs, park further from the store, etc.). Gradually work up to 30–60 minutes most days of the week.

I’m worried I’ll get hurt or have a heart attack. Check with your doctor before exercising. Ask which exercises are safe for you and how to do them properly.

Try these tips to break through the barriers to getting active. Check off the ones you’ll try this week:

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YES NO


Food labels: Know what to look for When you visit the grocery store this week, bring this to help you read the label:

How does the serving size compare to the amount you’d actually eat?

Get enough calories to fuel your activities, but not too many or you may gain weight (ask your doctor or dietitian how much you need).

Aim for less than 300 mg of cholesterol per day, or less than 200 mg if you have heart disease.

Choose more foods with a high % Daily Value of fi bre, vitamins A and C, calcium, and iron. Choose less foods with high % DV of fat (total, saturated, and trans) and sodium

To learn more, visit: www.healthyeatingisinstore.ca

www.heartandstroke.ca

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YES NO


Time to round out your exercise routine! Over the last week and a half, you worked on adding more physical activity to your day. Great job at taking the fi rst step! Now, let’s make sure you’re getting all the types of exercise you need.

Check off activities you need to add to your exercise routine:

Add one new type of exercise to your routine this week (for example, fl exibility). Next week, do all 3!

Aim to spend 20–30 minutes of heavy effort, 30–60 minutes of moderate effort, or 60 minutes of light effort on each activity.

To learn more, visit www.heartandstroke.ca(search for “Types and amounts of physical activities”).

Type of exercise It helps to... Examples How often?

Endurance (also called “cardio”)

strengthen your heart and lungs

Walking, running, biking, dancing

4–7 times a week

Strength strengthen your muscles and bones

Weight training, push-ups, carrying heavy groceries

2–4 times a week

Flexibility increase your range of motion

Yoga, tai chi, simple stretches

4–7 times a week

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Breakfast Add berries or sliced bananas to your cereal, oatmeal, or pancakes. Toss some cut-up bell peppers into your omelet. Try cheese and sliced pears on your bagel.

Lunch Liven up your tuna salad sandwich with chopped grapes, pineapples, or apples. Stuff your wrap sandwich with grated carrots (you can buy them already grated), shredded cabbage, leafy lettuce, or cucumber slices. Toss an apple, banana, or container of cherry tomatoes into your bag lunch.

Dinner Add fresh or frozen vegetables (during last few minutes of cooking) to your macaroni and cheese. Add chopped celery or grated carrots to your meatloaf. Replace the meat in chili with extra vegetables such as corn. Add a side salad – try spinach with strawberries and walnuts.

Easy ways to get more fruits and vegetables Struggling to get 7–10 servings of fruits and vegetables each day? Try at least 1 of these tips each day:

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YES NO

Healthy Habits 30-DAY CHALLENGE!

Setting SMART goals Making healthy changes is easier if you set SMART goals:

Specifi c: Describe exactly what you are going to do, how you are going to do it, and why you are doing it.

Measurable: Use specifi c numbers to defi ne your goal (how much).

Attainable: Choose a goal that you can realistically reach.

Rewarding: Aim for a goal that gives you health benefi ts and a sense of personal satisfaction.

Time-based: Pick a time frame by which you will achieve your goal (when).

For example:To reduce my risk of heart disease, I will eat 7–10 servings of fruits and vegetables each day. I will reach this goal within 1 month by increasing my daily fruit and vegetable intake by 1 serving each week (e.g., by trying a new fruit or vegetable each week) until I have reached 7–10 servings.

Make at least one SMART goal and write it down below:

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Find a fi tness buddy Having a “fi tness buddy” can help you stay motivated, get more exercise, and have more fun with your workouts. Here’s how to get started:

1. Think of 3 people who could be your fi tness buddy, such as family, friends, neighbours, or co-workers.

2. For each person, think of an activity you could do together, and when the best time would be. For example, you could walk at lunch with a co-worker, meet a friend each weekend for a bike ride, and take a dance class with your spouse one night a week.

3. Call your potential fi tness buddies and arrange to exercise together. Don’t get discouraged if some are not available or interested. You can also fi nd fi tness buddies at the gym, at your child’s daycare, online, or in your neighbourhood.

4. Write down the details in the chart below.

Name Phone number Meeting day/time Activities

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Fats: Good, bad, or ugly? Are you eating the right fats? Take this list shopping.

The good Monounsaturated fats, polyunsaturated fats, omega-3 fat, and omega-6 fat im-prove cholesterol levels. Choose these fats more often.Sources include: olive, sunfl ower, saffl ower, canola, corn, peanut, or soybean oil; non-hydrogenated margarine; omega-3 eggs; fl axseeds; sunfl ower seeds; walnuts, pecans, pine nuts, hazelnuts, and almonds; avocados; cold-water fi sh (salmon, trout, mackerel)

The badSaturated fats raise LDL “bad” cholesterol. Avoid these fats.Sources include: palm oil; coconut oil; hydrogenated vegetable oil; butter; hard margarine; lard; full-fat dairy products; and fatty meats

…and the uglyTrans fats raise LDL “bad” cholesterol and triglycerides and lower HDL “good” cholesterol. Avoid these fats.Sources include: shortening; deep-fried foods; doughnuts; partially hydrogenated margarines; and store-bought baked goods

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I didn’t know that counted as exercise! Over the last 2 weeks, you’ve been adding physical activity and trying to get all 3 types of exercise (endurance, strength, and fl exibility). Add variety! Try at least one of these surprising ways to get more exercise:

Activity Exercise benefi ts How to get the benefi tsShopping Shopping can be a real

cardio workout. Plus, you’ll work your muscles lifting your bags.

Walk briskly from store to store. Carry your bags rather than dropping them off. Bring your own healthy snacks so you can skip the food court.

Volunteer work (delivering meals, cleaning up litter)

Endurance, fl exibility, or strength (depending on the activity).

Volunteer a few hours each week for a cause that means something to you and involves some physical activity.

House and yard work

Depending on the task, house and yard work can help with fl exibility, strength, and endurance.

Every day, do one house or yard chore. Switch sides (e.g., switch hands when washing windows) so both sides of your body get a workout.

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Instead of… Try…

garlic bread or white bread whole-grain bread or roll

Caesar salad green salad (dark and leafy, not iceberg) with dressing on the side

fries salad (low-fat or oil and vinegar dressing) or grilled vegetables

Alfredo, cheese, or cream sauce red sauce (tomato sauce), vegetable-based sauce

pop water or 100% fruit juice

breaded, deep-fried, or fried food

baked, broiled, poached, roasted, or steamed food

large latte or cappuccino topped with whipped cream

small or regular-size latte made with skim or 1% milk, no whipped cream

having a dessert to yourself sharing a dessert with friends

fi nishing all your food, even if you’re full

taking home leftovers (ask for a doggy bag)

Eat out, eat healthy You don’t have to give up on healthy eating when you eat out! Bring this guide next time you eat out – at a fancy restaurant or the food court.

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YES NO


Coping with exercise challenges If you’ve run into a few bumps along the road as you become more active, you’re not alone. Check off the troubleshooting tips you’re going to try:

I’m getting bored with the same old routine. Shake it up! Sign up for a free preview of a new exercise class or ask your fi tness buddy to teach you a few new exercises.

I’m not seeing any real results yet. It may take 4–12 weeks before you notice results, but your body has already started to benefi t.

My fi tness buddy quit and now I can’t fi nd anyone to exercise with. Join an exercise class. One of your classmates may be your next fi tness buddy! Or check local sports stores and community groups.

I pushed too hard during one of my exercise sessions and hurt myself. Ask your doctor when you can start exercising again. Start slowly, and gradually work up your level of activity.

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YES NO


Snack smart! Snacking isn’t necessarily bad – it’s just that many snack foods are unhealthy choices. This week, aim to replace one snack a day with a healthier choice. Here are some tips for smart snacking:

Choose snacks from the 4 food groups (milk and alternatives, meat and alternatives, grains, and fruits and vegetables).

Choose high-fi bre snacks – they are a healthier choice and will also fi ll you up (try whole-wheat crackers, a pear, or air-popped popcorn).

Be careful of portion size. Don’t snack from a larger bag – pour out a single serving into a separate dish (for example, about 10 pretzels or about 15 potato chips).

Stay away from processed snack foods (such as candy bars, pre-packaged cookies and cakes, and pepperoni sticks).

Check the Nutrition Facts label: choose snacks that are low in sodium, trans fat, saturated fat, total fat, sugar, and calories.

Keep healthy snacks on hand at home and at work: washed fruit, cut veggies with low-fat dip, whole-grain crackers, almonds, and low-fat cheese.

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YES NO

Healthy Habits 30-DAY CHALLENGE!

Call your pharmacist to fi nd out if you will be having a 30-day follow-up appointment at the pharmacy. If so, the pharmacist will measure your cholesterol to see how the healthy changes you made during your 30-day challenge have helped you. Your pharmacist can also give you advice on your medication and ideas on how to continue these healthy changes going forward. If a 30-day follow-up with your pharmacist is not available, contact your doctor to arrange a time to have your cholesterol levels tested.

My 30-day appointment:Date:

Time:

Location

Ask your pharmacist about getting a refi ll for your medication. If you received a 30-day supply, ask if you can pick up your refi ll at your 30-day appointment. If you received a longer supply, ask whether your pharmacy has a refi ll reminder program.

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Your workout checklist Use this 5-point checklist to get the most out of your workout.

1. Warm up: Do 5–10 minutes of gentle activity similar to the exercise you’re planning to do (e.g., slow walking to warm up for a brisk walk). This will get your heart rate going and loosen up your muscles.

2. Choose the right pace for endurance (cardio) activities: Exercise hard enough to hear yourself breathing but not so hard that you can’t talk comfortably.

3. Use correct form: Watch yourself in a mirror to make sure your body is correctly positioned and you’re going through the right motions. Without correct form, you could hurt yourself or miss out on the benefi ts of the exercise.

4. Stay hydrated: Bring a water bottle and drink before you feel thirsty. Drink 125–250 mL (½–1 cup) for every 15 minutes of exercise.

5. Cool down: After your workout, take 5–10 minutes to gradually wind down and do some gentle stretches. This will help reduce the risk of stiff muscles.

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10 “super foods” to try These “super foods” are packed with heart-healthy nutrients. Check off at least 1 to try this week and bring your list to the grocery store:

blueberries (antioxidants, vitamin C) – buy frozen when not in season

dark chocolate (may help reduce “bad cholesterol,” but also has sugar and fat, so eat no more than 28 g (1 oz) per day)

olive oil (healthy fat; no more than 30–45 mL (2–3 Tbsp) per day)

pomegranate (antioxidants; pomegranate juice may slow down cholesterol buildup in the arteries)

avocado (healthy fats and potassium)

grilled salmon (healthy fats)

red or black beans (fi bre, iron, and potassium)

wild rice (soluble fi bre, which helps prevent cholesterol you eat from being absorbed into your body)

butternut squash (vitamins, fi bre)

beets (antioxidants, fi bre)

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YES NO


Budget-friendly guide to home workouts

Choose a place to exercise at home. You don’t need an “exercise room,” just a bit of fl oor space.

Start with free activities such as walking around your neighborhood, dancing in your living room, doing sit-ups, push-ups and jumping jacks, and some simple stretches. Aim for 30–60 minutes of activity most days of the week. Check online to fi nd other home exercises.

To avoid buying expensive equipment, use supplies you already have on hand. Use your rug as a yoga mat, and cans as your weights. Climb stairs to build your strength and endurance, and use your chairs or the windowsill to keep your balance as you stretch.

If you want to buy a few basic supplies, start with an exercise mat, an exercise ball, resistance bands (thick elastic tubes), and a basic set of adjustable weights. You can often fi nd these items second-hand for a fraction of the price.

For more ideas, visit www.heartandstroke.ca (search for “Fitness at home”).

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One ingredient, 3 healthy ways Make the most of what’s in your kitchen by using the same healthy ingredient in 3 different ways. Try at least one ingredient this weekend:

Olive oil

Spinach

Yogurt

1. Dip crusty whole-grain bread in it. 2. Use it instead of butter in mashed potatoes. 3. Brush vegetables with it and grill.

1. Use it in a salad with walnuts, sliced apples, and dressing.

2. Use it in a wrap: cook spinach, garlic, and eggs (or whites), then wrap in a whole-grain tortilla with low-fat feta cheese.

3. Add it to pasta sauce in the last few minutes of cooking.

1. Add it with fresh fruit to a bowl of oatmeal.

2. Make creamy tomato soup by adding a spoonful of it to regular tomato soup.

3. Make a smoothie by blending it with fresh or frozen fruit and a bit of orange juice or honey (don’t give honey to babies under 12 months).

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10 new fi tness ideas Don’t get bored with exercise! Check off new activities you’ll try over the next month:

Zumba (a class mixing Latin rhythms with simple dance moves)

Salsa dancing

Rowing or kayaking

Jumping rope

Circuit training (a workout with 8–10 different exercises in a row; you do each for about a minute and rest for 30 seconds in between)

Calisthenics such as jumping jacks, push-ups, and sit-ups

Aquafi t (water aerobics)

Spinning (an indoor class where you ride an exercise bike along with music and coaching)

Game console workouts (think Xbox or Wii Fit)

Hula hoop

Choose activities that look like fun and are appropriate for your current fi tness level. You may want to try a class so you can learn quickly and safely.

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If you’re craving… Try…

salty garlic, herbs, or spicesinstead of salt

low-sodium vegetable juice

crunchy plain popcornhandful of almondsbreadsticks

vegetable slices with low-fat dip whole-grain crisp fl atbreadsrice cakes

creamy low-fat yogurtavocado on whole-grain pita wedges

banana yogurt smoothie low-fat cream cheese on whole-grain or graham crackers

sweet fruit saladblueberriesmangoes

cantaloupe slicesfruit and yogurt smoothie

fi zzy low-sodium soda water with a splash of lemon or lime juice

100% orange or cranberry juice mixed with soda water

caffeine green tea

Indulge your cravings…the healthy way You’ve made so many healthy changes to your eating style – don’t let food cravings derail your healthy eating plans! Satisfy your cravings the healthy way.

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Make exercise a habit for life It’s been almost a month now, and you’ve done a great job of getting active. To get the most benefi ts for your heart, you’ll need to stay active for life. Here are a few ways to make it happen:

Review your exercise goals (see Day 5) and your reasons for exercising (see Day 8) regularly. When they’re no longer motivating you, trade them in for some new ones.

Track your progress. Each month, keep track of your weight and the goals you’ve reached.

Try to stick with it for at least 6 months. It takes this long to form a new habit. Make it to the 6-month mark, and you’ll fi nd it much easier to make it a habit for life.

Don’t get stuck in a rut! If you get bored, it’s time to fi nd a new activity.

Keep up your fi tness buddy network. Make sure you always have at least 2 people you can exercise with.

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Healthy eating for life Congratulations on making healthier food choices over the past month! To keep a healthy heart, you’ll need to stick with these healthy changes for life. You’ve learned the basics this month – now try these tips to keep it fun over the long term:

Each week, have a new twist on your “usual.” For example, have kefi r (a thick fermented milk drink) instead of yogurt, or quinoa (“keen-wa,” a protein-rich grain with all the essential amino acids) instead of rice.

Make a meatless meal at least once a week. Even non-vegetarians can enjoy meat alternatives such as tofu and TVP (textured vegetable protein). For an easy start, try using tofu instead of meat in your stir-fry.

Every week, challenge yourself to try a new fruit or vegetable that you’ve never had before. You might discover some new favourites!

Once a month, invite a friend over to trade healthy recipes. Take turns cooking: you’ll both enjoy a great meal and learn how to cook something new.

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Congratulations – you made it through the 30-DAY CHALLENGE!

My other goals: (Check off the other goals you achieved or made progress on.)

Lower my cholesterol levels.

Keep my cholesterol at a healthy level.

Remember my medication each day.

Eat healthier.

Get more physical activity.

Quit smoking.

Lose weight (how much ).

Other:

Other:

It’s time to visit your pharmacy (or your doctor) for your 30-day appointment. Let’s see how your healthy changes have helped you:

What now?Low cholesterol is a lifetime challenge! Keep up the good work to keep getting the benefi ts:

If you have been prescribed a cholesterol-lowing medication, take it every day. Have regular cholesterol tests as recommended by your doctor. Continue your healthy eating and activity changes and add new ones for variety

My cholesterol levels: Day 30Date:

My targets My Levels

Total cholesterol

LDL

HDL

Total cholesterol:HDL ratio

Triglycerides

Congratulations on starting the 30-DAY CHALLENGE! - rxBriefCase

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