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2016 PLANNER


The best time to define your future is now UNKNOWN


This Planner Belongs to

Find me on


The pink ribbon is an international symbol of breast cancer awareness. The color pink is considered feminine in modern Western countries. It evokes traditional feminine gender roles, caring for other people, being beautiful, being good, and being cooperative. It is also communicates youth, peace, a sense of calm, and health.


What is Breast Cancer? Cancer begins in the cells which are the basic building blocks that make up tissue. Sometimes, the process of cell growth goes wrong and new cells form when the body doesn’t need them and old or damaged cells do not die as they should. When this occurs, a build up of cells often forms a mass of tissue called a lump, growth, or tumor. Breast cancer occurs when malignant tumors develop in the breast. These cells can spread by breaking away from the original tumor and entering blood vessels or lymph vessels, which branch into tissues throughout the body.

Breast Self Exam Breast Self Exam is a screening method used in an attempt to detect early breast cancer. The method has been recommended by American Cancer Society, it is involves the woman herself looking at and feeling each breast for any possible lumps, distortions, swelling, or any strange change. The most recommended time to examine your breast is 3 - 5 days after the end of menstruation, because at that time the breasts are least likely to be swollen and tender.


Know The Physical Signs Even women who are regularly seeing their doctor should be aware of the signs that something might be wrong.


Breast Self Exam Guideline #Step1 Begin by looking at your breasts in the mirror with shoulders straight and arms on your hips.

Here’s what you should look for : Breasts that are their usual size, shape, and color Breasts that are evenly shaped without visible distortion or swelling If you see any of the following changes, bring them to your doctor’s attention : Dimpling, puckering, bulging of the skin, redness, soreness, rash, or swelling A nipple that has changed position or an inverted nipple (pushed inward instead of sticking out)

#Step2 Now, raise your arms and look for the same changes. While you’re at the mirror, look for any signs of fluid coming out of one or both nipples (this could be a watery, milky, or yellow fluid or blood).


#Step3 Next, try to feel your breasts while lying down. Place a pillow under your shoulder. Lift your right arm and check the right breast with your left hand. Repeat it for your left breast. Use the finger pads of your 3 middle fingers, keep the fingers flat and together. Use light pressure to feel the tissue closest to the skin, medium pressure to feel a little deeper, and firm pressure to feel the tissue closest to the chest and ribs. Follow the three patterns to check the entire breast.

Circural

Vertical

Wedge

#Step4 Finally, feel your breasts while you are standing or sitting. Many women find that the easiest way to feel their breasts is when their skin is wet and slippery, so they like to do this step in the shower. Cover your entire breast, using the same hand movements described in #step3


Breast Cancer Risk Factors There is a lot we all can do to help lower the risk of getting breast cancer. But first, we must be willing to rethink many everyday choices and change old habits. We have to be more careful about what we eat, drink, take, how much we weigh and exercise, how we handle reproductive choices, stress, and many other aspects of our lives. Many of these factors can be reduced or modified by changing our daily lives.

Family History Women with close relatives who’ve been diagnosed with breast cancer have a higher risk of developing the disease. If you’ve had sister, mother, or daughter diagnosed with breast cancer, your risk is doubled.

Menstrual History The earlier a girl gets her first period, the higher her risk for breast cancer later. Girls who get their periods at age 16 have a 50% lower risk of breast cancer as adults than do girls who get their periods before age 12.


20

0

Age Breast cancer risk is strongly linked with age. The risk of breast cancer goes up as women get older.

Lack Of Exercise People who exercise regularly tend to be healthier and are more likely to maintain a healthy weight and have little or no excess fat compared to people who don’t exercise.

Alcohol Alcohol can both interfere with the breakdown of estrogen and increase the production of estrogen. It can also make the estrogen receptors inside breast cells more sensitive.


Overweight Obesity is an epidemic of modern life and established breast cancer risk factor. This higher risk is because fat cells make estrogen, extra fat cells mean more estrogen in the body. Fat can also collect and store many environmental pollutants that can act like estrogen, and estrogen itself can make hormonereceptor-positive breast cancers develop and grow.

Light Exposure At Night Women who work at night have a higher risk of breast cancer than women who work during the day. This increase in risk is linked to melatonin levels. Melatonin is a hormone that plays a role in regulating the body’s sleep cycle. Melatonin production peaks at night and is lower during the day when our eyes register light exposure. When women work at night or if they’re exposed to external light at night, their melatonin levels tend to stay low.


My 2016 Resolution


Stamp Rules You can put the stamp in every monthly table or any places provided in this planner.

Put the stamp when you do breast self exam every month. Put the stamp as a reminder for every month you got period. Put the stamp as a birthday reminder of your special people. Put the stamp on your lovely day (ex: anniversary day). Put the stamp when you have done or you have tried an activity. Put the stamp as reminder for important task or activity. Put the stamp on special day or occasion. Put the stamp everytime you plan or done an exercise.


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NOTE TO SELF


share. love. care

The best protection is early detection UNKNOWN


JANUARY 2016

FRIDAY, 01

SATURDAY, 02

SUNDAY, 03


New Ways of Drinking Drinking water is one of the best things we can do for our body. It helps regulate body temperature, protect vital organs and even improve the way we look. But sipping on the same old thing all the time can get boring. If we’re looking for a more flavorful way to get our H2O, try infused waters! Loaded with fruits, veggies and herbs, these supercharged waters will help we stay hydrated. Not only boost the taste, Infused water will help to flush those harmful toxins out of our body

Direction ‘n Tips Choose one or more fruit and herbs. It’s recommended to choose fruit acid group rather than the sweet one. For example kiwi, strawberry, lemon, mango, orange, pineapple, blueberries and apples can be used as ingredients for Infused Water Wash all the fruit and cut it up before putting it in a glass, jar, pitcher. or bottle. Add some water Refrigerate for 5 - 6 hours (overnight works too) before serving so the fruit and herbs have time to infuse


JANUARY 2016

MONDAY, 04

TUESDAY, 05

WEDNESDAY, 06


JANUARY 2016

THURSDAY, 07

FRIDAY, 08

SATURDAY, 09


JANUARY 2016

SUNDAY, 10

MONDAY, 11

TUESDAY, 12


#WorthToTry

Cucumber Mint 1 cup sliced strawberries 1 cup sliced cucumbers 2 limes, sliced 1/4 cup fresh mint leaves 1 liter water

Cherry Limeade 2 limes, thinly sliced 1 cup fresh cherries, pitted 1 liter water

Have you try?

Have you try?


JANUARY 2016

WEDNESDAY, 13

THURSDAY, 14

FRIDAY, 15


JANUARY 2016

SATURDAY, 16

SUNDAY, 17

MONDAY, 18


JANUARY 2016

TUESDAY, 19

WEDNESDAY, 20

THURSDAY, 21


#WorthToTry

Strawberry Mint 8-10 large strawberries 1/4 cup mint leaves 1 liter water

Simply Orange Delight 1 orange, thinly sliced 1 small bunch mint or other fresh herbs, optional 1 liter water

Have you try?

Have you try?


JANUARY 2016

FRIDAY, 22

SATURDAY, 23

SUNDAY, 24


JANUARY 2016

MONDAY, 25

TUESDAY, 26

WEDNESDAY, 27


JANUARY 2016

THURSDAY, 28

FRIDAY, 29

SATURDAY, 30

SUNDAY, 31


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NOTE TO SELF


share. love. care

If you don’t take care of your body, where will you live? UNKNOWN


FEBRUARY 2016

MONDAY, 01

TUESDAY, 02

WEDNESDAY, 03


Exercise More ! The No. 1 excuse for not working out is lack of time. Sure, we’re all busy handling multiple priorities and rushing around from here and there every day. Most of us end up trying to fit exercise in around a busy schedule in sedentary behaviors. In fact, people need at least 30 minutes of exercise a day. Exercise is good for a lot more than just losing weight or building muscle.

Benefits of Regular Exercise Exercise controls weight Exercise combats health conditions and diseases Exercise lower the risk of breast cancer up to 20% Exercise improves mood and reduce stress Exercise improve our memory Exercise boosts energy Exercise promotes better sleep


FEBRUARY 2016

THURSDAY, 04

FRIDAY, 05

SATURDAY, 06


FEBRUARY 2016

SUNDAY, 07

MONDAY, 08

TUESDAY, 09


FEBRUARY 2016

WEDNESDAY, 10

THURSDAY, 11

FRIDAY, 12


#ExerciseDailyTips

Do The Thing We Love Choose any kind activity that we love to get us moving. A lot of different things count as exercise: dancing, walking, gardening, yoga, cycling, playing basketball, swimming. Do what we love. We’ll actually do it and it’ll probably give us better results.

Piece Your Workout Together We require to have at least 30 minutes of exercise everyday. However, we don’t need to get all our exercise at one time. Ten minutes in the morning, noon, and night can give much of the same benefit as 30 minutes all at once.

Exercise With A Friend Finding a workout partner can help keep us on track and motivate us to get out the door. Besides, working out in the presence of another person reduces the perceived effort of the exercise.


FEBRUARY 2016

SATURDAY, 13

SUNDAY, 14

MONDAY, 15


#ExerciseDailyTips

Take The Stairs Use the stairs instead of elevators and escalators whenever possible. In fact, climbing stairs is widely regarded as one of the most efficient and effective cardio and strength building workouts we can easily do.

Keep It Brisk When we walk, make it brisk, since this may help control weight better than walking at a leisurely pace. Walk as though we are meeting someone for lunch and we are a little late

Park Farther Away How often will we circle a parking lot trying to find a spot as close to the store as possible? Instead of seeking out the closest spot, save time, frustration and gas by parking farther away from your destination and using the time and energy to walk


FEBRUARY 2016

TUESDAY, 16

WEDNESDAY, 17

THURSDAY, 18


FEBRUARY 2016

FRIDAY, 19

SATURDAY, 20

SUNDAY, 21


FEBRUARY 2016

MONDAY, 22

TUESDAY, 23

WEDNESDAY, 24


FEBRUARY 2016

THURSDAY, 25

FRIDAY, 26

SATURDAY, 27

SUNDAY, 28

MONDAY, 29


#Activity Put The Photo Here

Me doing exercise with friends


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NOTE TO SELF


share. love. care

Everyday do something that will inch you closer to a better tomorrow DOUG FIREBAUGH


MARCH 2016

TUESDAY, 01

WEDNESDAY, 02

THURSDAY, 03


#DidYouKnow

30 Min of exercise and movement can make you

10% SMARTER


MARCH 2016

FRIDAY, 04

SATURDAY, 05

SUNDAY, 06


MARCH 2016

MONDAY, 07

TUESDAY, 08

WEDNESDAY, 09


MARCH 2016

THURSDAY, 10

FRIDAY, 11

SATURDAY, 12


#DidYouKnow

1 IN 8 WOMEN

WILL DEVELOP BREAST CANCER In Their Lifetime


MARCH 2016

SUNDAY, 13

MONDAY, 14

TUESDAY, 15


MARCH 2016

WEDNESDAY, 16

THURSDAY, 17

FRIDAY, 18


MARCH 2016

SATURDAY, 19

SUNDAY, 20

MONDAY, 21


#DidYouKnow

Women who exercise regularly have a

30 PERCENT

lower risk of breast cancer compared with their sedentary peers


MARCH 2016

TUESDAY, 22

WEDNESDAY, 23

THURSDAY, 24


MARCH 2016

FRIDAY, 25

SATURDAY, 26

SUNDAY, 27


MARCH 2016

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WEDNESDAY, 30

THURSDAY, 31


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NOTE TO SELF


share. love. care

Make the most of every day UNKNOWN


APRIL 2016

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SUNDAY, 03


Get a Better Sleep! Modern life is exhausting. The extra demands of going to school, getting and keeping a job, running a household, and being active in the community extend our days, shorten our nights, and wear us down. Many of us take care of everyone else and neglect our own health needs. Ongoing stress and sleep deprivation raise serious concerns about our overall health and breast cancer risk. Extra stress leads to high blood levels of the stress hormone cortisol. High levels of cortisol can have a negative effect on our immune system’s ability to function properly and protect our cells from injury. We need quality sleep to function well, keep our immune system strong, and repair and heal the wear and tear of everyday living.


APRIL 2016

MONDAY, 04

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APRIL 2016

THURSDAY, 07

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APRIL 2016

SUNDAY, 10

MONDAY, 11

TUESDAY, 12


#BetterSleepTips

Stick with sleep schedule If you do only one thing to improve your sleep, this is it, says Dr. Breus: Go to bed at the same time every night and get up at the same time every morning — even on weekends. A regular sleep routine keeps your biological clock steady so you rest better. Exposure to a regular pattern of light and dark helps, so stay in sync by opening the blinds or going outside right after you wake up.

Eliminate sneaky light sources Light is a powerful signal to your brain to be awake. Even the glow from your laptop, iPad, smart phone, or any electronics on your nightstand may pass through your closed eyelids and retinas into your hypothalamus—the part of your brain that controls sleep. This delays your brain’s release of the sleep-promoting hormone melatonin. Thus, the darker your room is, the more soundly you’ll sleep.


APRIL 2016

WEDNESDAY, 13

THURSDAY, 14

FRIDAY, 15


APRIL 2016

SATURDAY, 16

SUNDAY, 17

MONDAY, 18


APRIL 2016

TUESDAY, 19

WEDNESDAY, 20

THURSDAY, 21


#BetterSleepTips

Cut caffeine after 2 pm That means coffee, tea, and cola. Caffeine is a stimulant that stays in your system for about 8 hours, so if you have a cappuccino after dinner, come bedtime, it’ll either prevent your brain from entering deep sleep or stop you from falling asleep altogether.

Create a bedtime ritual Do the same things each night to tell your body it’s time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music, preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness. Not recommended to use TV or electronic devices as part of your bedtime ritual.


APRIL 2016

FRIDAY, 22

SATURDAY, 23

SUNDAY, 24


APRIL 2016

MONDAY, 25

TUESDAY, 26

WEDNESDAY, 27


APRIL 2016

THURSDAY, 28

FRIDAY, 29

SATURDAY, 30


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NOTE TO SELF


share. love. care

It is health that is real wealth and not pieces of gold and silver MAHATMA GANDHI


MAY 2016

SUNDAY, 01

MONDAY 02

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Tomatoes

Rich source of the carotenoids lycopene, alpha-carotene, and beta-carotene, all of which have been found to protects against breast cancer by stopping cancer cell growth. Tomatoes have been shown to have anti-oxidant, anti-inflammatory, antimutagenic, and cardioprotective properties. Tomato consumption has been found to be associated with reduced risks of breast cancer. In a study, women who ate loads of carotenoids were 20 percent less likely to get breast cancer than women who didn’t eat as much.

Other Benefits of Tomatoes Tomatoes contain highly antioxidant as a prevention of the seeable marks of aging. Tomatoes make your skin look great and helps protect skin against sun damage. Tomatoes can keep your blood sugar in balance. The vitamin A that tomatoes provide can improve vision and help prevent night blindness. The vitamin A found in tomatoes works to make hair strong and shiny. Tomatoes can help you lose weight.


MAY 2016

WEDNESDAY, 04

THURSDAY, 05

FRIDAY, 06


MAY 2016

SATURDAY, 07

SUNDAY, 08

MONDAY, 09


MAY 2016

TUESDAY, 10

WEDNESDAY, 11

THURSDAY, 12


#WorthToTry

Scramble Egg Tomatoes Ingredients :

3 eggs 2 fresh tomatoes (cut into thin slices) 1/2 teaspoon salt pepper powder 1 teaspoon sugar 2 tablespoons water 1/4 teaspoon sesame oil 3 tablespoons cooking oil 3 green onion Direction :

Crack eggs into a bowl. Add salt, sesame oil, pepper powder. Beat it up and set aside. Then heat a pan with 2 tablespoons of cooking oil. Cook the egg mixture into the pan. Scrambled eggs until cooked. Set aside. Clean the wok and heat 1 tablespoon oil. Add sliced tomatoes to the skillet and stir-fry. Add the sugar and water into the tomato. Cover and leave until it’s cooked for about 30 seconds. Add eggs and onion chopped into tomato, saute for 30 seconds or more, serve immediately.

Have you try?


MAY 2016

FRIDAY, 13

SATURDAY, 14

SUNDAY, 15


MAY 2016

MONDAY, 16

TUESDAY, 17

WEDNESDAY, 18


MAY 2016

THURSDAY, 19

FRIDAY, 20

SATURDAY, 21


#WorthToTry

Pinky Juice Ingredients:

Have you try?

1 1 /5 of a lemon 1 large whole tomato 1 large wedge of watermelon

Big Red Juice Ingredients: 1 red apple 1/2 big carrot 1 tomato

Have you try?


MAY 2016

SUNDAY, 22

MONDAY, 23

TUESDAY, 24


MAY 2016

WEDNESDAY, 25

THURSDAY, 26

FRIDAY, 27


MAY2016

SATURDAY, 28

SUNDAY, 29

MONDAY, 30

TUESDAY, 31


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NOTE TO SELF


share. love. care

Losing is not an option UNKNOWN


JUNE 2016

WEDNESDAY, 01

THURSDAY, 02

FRIDAY, 03


JUNE 2016

SATURDAY, 04

SUNDAY, 05

MONDAY, 06


JUNE 2016

TUESDAY, 07

WEDNESDAY, 08

THURSDAY, 09


#DidYouKnow

Don’t be a nighttime clock watcher Staring at a clock in your bedroom, either when you are trying to fall asleep or when you wake in the middle of the night, can actually increase stress, making it harder to fall asleep. Turn your clock’s face away from you


JUNE 2016

FRIDAY, 10

SATURDAY, 11

SUNDAY, 12


JUNE 2016

MONDAY, 13

TUESDAY, 14

WEDNESDAY, 15


JUNE 2016

THURSDAY, 16

FRIDAY, 17

SATURDAY, 18


#DidYouKnow

Alcohol consumption increases the risk for breast cancer in women Every drink you have per day ups risk by

11%


JUNE 2016

SUNDAY, 19

MONDAY, 20

TUESDAY, 21


JUNE 2016

WEDNESDAY, 22

THURSDAY, 23

FRIDAY, 24


JUNE 2016

SATURDAY, 25

SUNDAY, 26

MONDAY, 27


#DidYouKnow

25 PERCENT

of women with breast cancer are younger than

50 Years Old


JUNE 2016

TUESDAY, 28

WEDNESDAY, 29

THURSDAY, 30


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NOTE TO SELF


share. love. care

Appreciate what you have before it turns into what you had UNKNOWN


JULY 2016

FRIDAY, 01

SATURDAY, 02

SUNDAY, 03


Yoga Yoga, which means “union,� is a 5,000-yearold system of principles and practices originating in India. Yoga incorporates nutrition guidelines, ethics, exercise, and meditation with the intention of bringing together the mind, body, and spirit.

Health-Promoting Benefits of Yoga: Improve physical functioning Calm your mind Reduce stress Improve your flexibility Help you lose weight Boost your immunity Help you beat menstrual pain Help you sleep better


JULY 2016

MONDAY, 04

TUESDAY, 05

WEDNESDAY, 06


#SimpleYogaTips

Mountain Pose Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides. Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.

Downward Facing Dog Start on all fours with hands directly under shoulders, knees under hips. Walk hands a few inches forward and spread fingers wide, pressing palms into mat. Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, knees slightly bent. Hold for 3 full breaths.


JULY 2016

THURSDAY, 07

FRIDAY, 08

SATURDAY, 09


#SimpleYogaTips

Warrior Pose Stand with legs 3 to 4 feet apart, turning right foot out 90 degrees and left foot in slightly. Bring your hands to your hips and relax your shoulders, then extend your arms out to the sides, palms down. Bend right knee 90 degrees, keeping knee over ankle, gaze out over right hand. Stay for 1 minute. Switch sides and repeat.

Tree Pose Stand with arms at sides. Shift weight onto left leg and place sole of right foot inside left thigh, keeping hips facing forward. Once balanced, bring hands in front of you in prayer position, palms together. On an inhalation, extend arms over shoulders, palms separated and facing each another. Stay for 30 seconds. Lower and repeat on opposite side.


JULY 2016

SUNDAY, 10

MONDAY, 11

TUESDAY, 12


JULY 2016

WEDNESDAY, 13

THURSDAY, 14

FRIDAY, 15


JULY 2016

SATURDAY, 16

SUNDAY, 17

MONDAY, 18


#SimpleYogaTips

Bridge Pose Lie on floor with knees bent and directly over heels. Place arms at sides, palms down. Exhale, then press feet into floor as you lift hips. Clasp hands under lower back and press arms down, lifting hips until thighs are parallel to floor, bringing chest toward chin. Hold for 1 minute.

Triangle Pose Extend your arms out to sides, then bend over your right leg. Stand with feet about 3 feet apart, toes on your right foot turned out to 90 degrees, left foot to 45 degrees. Allow your right hand to touch the floor or rest on your right leg below or above the knee, and extend the fingertips of your left hand toward the ceiling. Turn your gaze toward the ceiling, and hold for 5 breaths. Stand and repeat on opposite side.


JULY 2016

TUESDAY, 19

WEDNESDAY, 20

THURSDAY, 21


#SimpleYogaTips

Seated Twist Sit on the floor with your legs extended. Cross right foot over outside of left thigh, bend left knee. Keep right knee pointed toward ceiling. Place left elbow to the outside of right knee and right hand on the floor behind you. Twist right as far as you can, moving from your abdomen, keep both sides of your butt on the floor. Stay for 1 minute. Switch sides and repeat.

Child's Pose Sit up comfortably on your heels. Roll your torso forward, bringing your forehead to rest on the bed in front of you. Lower your chest as close to your knees as you comfortably can, extending your arms in front of you. Hold the pose and breathe.


JULY 2016

FRIDAY, 22

SATURDAY, 23

SUNDAY, 24


JULY 2016

MONDAY, 25

TUESDAY, 26

WEDNESDAY, 27


JULY 2016

THURSDAY, 28

FRIDAY, 29

SATURDAY, 30

SUNDAY, 31


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NOTE TO SELF


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Make the best choices in your everyday life MARISA C.W


AUGUST 2016

MONDAY, 01

TUESDAY, 02

WEDNESDAY, 03


Salmon Salmon is one of the few foods to contain vitamin D in significant amounts. Research determined that increased intakes of the “sunshine vitamin� were associated with reduction in the risk of developing breast cancer. Vitamin D may prevent cells from becoming cancerous. Also, eating fresh or canned salmon provides docosahexaenoic acid (DHA), a supercharged omega-3 fat that may kill off breast cancer cells and help stop the spread of the disease to other parts of the body.

Other Benefits of Salmon Good source of vitamins, proteins and minerals. Helps maintain insulin levels in body Reduces risk of cardiovascular diseases. Improves memory and efficiency of brain functions. Aids in maintaining healthy skin and hair.


AUGUST 2016

THURSDAY, 04

FRIDAY, 05

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AUGUST 2016

SUNDAY, 07

MONDAY, 08

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AUGUST 2016

WEDNESDAY, 10

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FRIDAY, 12


AUGUST 2016

SATURDAY, 13

SUNDAY, 14

MONDAY, 15


AUGUST 2016

TUESDAY, 16

WEDNESDAY, 17

THURSDAY, 18


#DidYouKnow

High Vitamin D intake is associated with

50 PERCENT

drop in risk of developing breast cancer Good Source of Vitamin D are limited sun exposure, salmon, tuna, milk, and cereal


AUGUST 2016

FRIDAY, 19

SATURDAY, 20

SUNDAY, 21


AUGUST 2016

MONDAY, 22

TUESDAY, 23

WEDNESDAY, 24


AUGUST 2016

THURSDAY, 25

FRIDAY, 26

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AUGUST 2016

SUNDAY, 28

MONDAY, 29

TUESDAY, 30

WEDNESDAY, 31


#Activity Put The Photo Here

My Favorite Salmon Menu


September S

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NOTE TO SELF


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Don’t ever take them for granted UNKNOWN


SEPTEMBER 2016

THURSDAY, 01

FRIDAY, 02

SATURDAY, 03


SEPTEMBER 2016

SUNDAY, 04

MONDAY, 05

TUESDAY, 06


SEPTEMBER 2016

WEDNESDAY, 07

THURSDAY, 08

FRIDAY, 09


#DidYouKnow

1.25 - 2.5 hrs/week

of walking briskly reduces breast cancer risk by

18 %


SEPTEMBER 2016

SATURDAY, 10

SUNDAY, 11

MONDAY, 12


SEPTEMBER 2016

TUESDAY, 13

WEDNESDAY, 14

THURSDAY, 15


SEPTEMBER 2016

FRIDAY, 16

SATURDAY, 17

SUNDAY, 18


#DidYouKnow

96 PERCENT

SURVIVAL RATE If breast cancer detected while still on its early stages


SEPTEMBER 2016

MONDAY, 19

TUESDAY, 20

WEDNESDAY, 21


SEPTEMBER 2016

THURSDAY, 22

FRIDAY, 23

SATURDAY, 24


SEPTEMBER 2016

SUNDAY, 25

MONDAY, 26

TUESDAY, 27


#DidYouKnow

98 PERCENT

OF BREAST CANCER DO NOT CAUSED PAIN this is why most of women do not realize when they got breast cancer and have a late treatment


SEPTEMBER 2016

WEDNESDAY, 28

THURSDAY, 29

FRIDAY, 30


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October SUNDAY

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NOTE TO SELF


#31DaysBreastCancerAwarenessChallenge

1 Wake up earlier to do meditation in the morning

2

9 Take 30 minutes walk

10 Eat your favorite fruits

Wake up early. Go for 15 minutes walk

3

11 Turn up the music and take time to dance

No fast food days

4 Cut out the caffeine

5 Make up your room

6 Make your own infused water recipe

7 Drink nothing but mineral water

8 Do 30 sit up

12 Drink eight glasses of water a day

13 Prepare your own lunch

14 Drink more mineral water than the usual

15 Find a time to do anything that makes your soul happy

16 Make your own healthy juice


#31DaysBreastCancerAwarenessChallenge

17 Take a warm bath and sleep earlier

18 Be vegetarian

19 Take the stair whenever possible

20 No red meat’s day

21 Do yoga for 30 minutes

22 Fish menu’s day

23 Ask your friend to do exercise together

24 No chips day

25 No sugary drinks or soda day

26 Eat tomatoes today

27 Take a picture of your healthy menu and post it

28 Clean up your room

29 Morning jogging

30 Try new health recipe

31 Set up new bed sheet in your room


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At first glance it may appear too hard Look again Always look again MARY ANNE RODMACHER


OCTOBER 2016

SATURDAY, 01

SUNDAY, 02

MONDAY, 03


OCTOBER 2016

TUESDAY, 04

WEDNESDAY, 05

THURSDAY, 06


#Activity Put Your Photo Here

My Kind of Infused Water

A little about it :


OCTOBER 2016

FRIDAY, 07

SATURDAY, 08

SUNDAY, 09


OCTOBER 2016

MONDAY, 10

TUESDAY, 11

WEDNESDAY, 12


OCTOBER 2016

THURSDAY, 13

FRIDAY, 14

SATURDAY, 15


#Activity Put Your Photo Here

My Homemade Lunch

A little about it :


OCTOBER 2016

SUNDAY, 16

MONDAY, 17

TUESDAY, 18


#Activity Put Your Photo Here

Capture It!

Homemade Healthy Juice


OCTOBER 2016

WEDNESDAY 19

THURSDAY 20

FRIDAY 21


#Activity Put Your Photo Here

My Yoga Pose

A little about it :


OCTOBER 2016

SATURDAY, 22

SUNDAY, 23

MONDAY, 24


OCTOBER 2016

TUESDAY, 25

WEDNESDAY, 26

THURSDAY, 27


OCTOBER 2016

FRIDAY, 28

SATURDAY, 29

SUNDAY, 30

MONDAY, 31


#Activity Put Your Photo Here

My Room and New Bed Sheet

A little about it :


November S

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November SUNDAY

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NOTE TO SELF


share. love. care

You cannot buy your health. You must earn it through healthy living UNKNOWN


NOVEMBER 2016

TUESDAY, 01

WEDNESDAY, 02

THURSDAY, 03


Wake up early! Several studies have correlated waking up early with success and better health. Morning light make you thinner and healthier. Light could have an impact on metabolism, hunger, and satiety. Modifying your exposure to light in terms of timing, duration, and intensity could help keep your waistline in check.

Other benefit of waking up early : Waking up early correlates with better grades. Waking up early helps you to sustain a healthier diet. Waking up early enhances your productivity. Waking up early gives you a better mental health. Waking up early gives you more time to exercise. Waking up early improves your quality of sleep.


NOVEMBER 2016

FRIDAY, 04

SATURDAY, 05

SUNDAY, 06


NOVEMBER 2016

MONDAY, 07

TUESDAY, 08

WEDNESDAY, 09


NOVEMBER 2016

THURSDAY, 10

FRIDAY, 11

SATURDAY, 12


#DidYouKnow

10 Minutes Breast Self Exam every month to save your breast


NOVEMBER 2016

SUNDAY, 13

MONDAY, 14

TUESDAY, 15


NOVEMBER 2016

WEDNESDAY, 16

THURSDAY, 17

FRIDAY, 18


NOVEMBER 2016

SATURDAY 19

SUNDAY 20

MONDAY 21


#DidYouKnow

85 PERCENT

of breast cancer occurs in women who have no family history of breast cancer


NOVEMBER 2016

TUESDAY, 22

WEDNESDAY, 23

THURSDAY, 24


NOVEMBER 2016

FRIDAY, 25

SATURDAY, 26

SUNDAY, 27


NOVEMBER 2016

MONDAY, 28

TUESDAY, 29

WEDNESDAY, 30


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NOTES TO ME


share. love. care

Forget all the reasons it won’t work and believe the one reason that it will UNKNOWN


DECEMBER 2016

THURSDAY, 01

FRIDAY, 02

SATURDAY, 03


Celebrate Your Success Find some way to celebrate your new habit. Perhaps promise yourself a reward if you complete your target. Acknowledge that you have taken some big steps towards improving your life. Perhaps find a reward that you can use while you exercise, such as a new MP3 player, or a new CD. You reward doesn’t have to cost money, it could be something as simple as a warm bath, or special meal. Celebrating success is a vital success principle. So, take a moment to celebrate your success and honour yourself.


DECEMBER 2016

SUNDAY, 04

MONDAY, 05

TUESDAY, 06


DECEMBER 2016

WEDNESDAY, 07

THURSDAY, 08

FRIDAY, 09


DECEMBER 2016

SATURDAY, 10

SUNDAY, 11

MONDAY, 12


#DidYouKnow

Breast Self Exam have been reduced the number of mortality in developed countries by

40 PERCENT


DECEMBER 2016

TUESDAY, 13

WEDNESDAY, 14

THURSDAY, 15


DECEMBER 2016

FRIDAY, 16

SATURDAY, 17

SUNDAY, 18


DECEMBER 2016

MONDAY, 19

TUESDAY, 20

WEDNESDAY, 21


#DidYouKnow

EVERY

29

SECONDS

a new case of breast cancer is diagnosed somewhere in the world


DECEMBER 2016

THURSDAY, 22

FRIDAY, 23

SATURDAY, 24


DECEMBER 2016

SUNDAY, 25

MONDAY, 26

TUESDAY, 27


DECEMBER 2016

WEDNESDAY, 28

THURSDAY, 29

FRIDAY, 30

SATURDAY, 31


#Activity Put Your Photo Here

Capture It!

Dear Me, From Me Target :

Reward :


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Knowing it exists is not enough. Get informed. Pass it on UNKNOWN


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Get Your Future Checked - 2016 Planner  

This Planner was my Thesis Project on 2015. This was a campaign about Breast Cancer Awareness among young women. The main product was a year...

Get Your Future Checked - 2016 Planner  

This Planner was my Thesis Project on 2015. This was a campaign about Breast Cancer Awareness among young women. The main product was a year...

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