2016 PLANNER
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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.
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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
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JANUARY 2016
THURSDAY, 07
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JANUARY 2016
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#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
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FRIDAY, 15
JANUARY 2016
SATURDAY, 16
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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
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JANUARY 2016
MONDAY, 25
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JANUARY 2016
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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
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FEBRUARY 2016
SUNDAY, 07
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FEBRUARY 2016
WEDNESDAY, 10
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#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
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FEBRUARY 2016
FRIDAY, 19
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FEBRUARY 2016
MONDAY, 22
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FEBRUARY 2016
THURSDAY, 25
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#Activity Put The Photo Here
Me doing exercise with friends
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NOTE TO SELF
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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
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MARCH 2016
SATURDAY, 19
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#DidYouKnow
Women who exercise regularly have a
30 PERCENT
lower risk of breast cancer compared with their sedentary peers
MARCH 2016
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MARCH 2016
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MARCH 2016
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NOTE TO SELF
share. love. care
Make the most of every day UNKNOWN
APRIL 2016
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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
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#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
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APRIL 2016
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APRIL 2016
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NOTE TO SELF
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It is health that is real wealth and not pieces of gold and silver MAHATMA GANDHI
MAY 2016
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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
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MAY 2016
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MAY 2016
TUESDAY, 10
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#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
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NOTE TO SELF
share. love. care
Losing is not an option UNKNOWN
JUNE 2016
WEDNESDAY, 01
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JUNE 2016
SATURDAY, 04
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JUNE 2016
TUESDAY, 07
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#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
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JUNE 2016
THURSDAY, 16
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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
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#DidYouKnow
25 PERCENT
of women with breast cancer are younger than
50 Years Old
JUNE 2016
TUESDAY, 28
WEDNESDAY, 29
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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
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#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
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JULY 2016
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JULY 2016
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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
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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
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#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
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#Activity Put The Photo Here
My Favorite Salmon Menu
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NOTE TO SELF
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Don’t ever take them for granted UNKNOWN
SEPTEMBER 2016
THURSDAY, 01
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SEPTEMBER 2016
SUNDAY, 04
MONDAY, 05
TUESDAY, 06
SEPTEMBER 2016
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FRIDAY, 09
#DidYouKnow
1.25 - 2.5 hrs/week
of walking briskly reduces breast cancer risk by
18 %
SEPTEMBER 2016
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MONDAY, 12
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SEPTEMBER 2016
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#DidYouKnow
96 PERCENT
SURVIVAL RATE If breast cancer detected while still on its early stages
SEPTEMBER 2016
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#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
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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
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OCTOBER 2016
TUESDAY, 04
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#Activity Put Your Photo Here
My Kind of Infused Water
A little about it :
OCTOBER 2016
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#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
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#Activity Put Your Photo Here
My Yoga Pose
A little about it :
OCTOBER 2016
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OCTOBER 2016
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OCTOBER 2016
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#Activity Put Your Photo Here
My Room and New Bed Sheet
A little about it :
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NOTE TO SELF
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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
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NOVEMBER 2016
MONDAY, 07
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NOVEMBER 2016
THURSDAY, 10
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#DidYouKnow
10 Minutes Breast Self Exam every month to save your breast
NOVEMBER 2016
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NOVEMBER 2016
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#DidYouKnow
85 PERCENT
of breast cancer occurs in women who have no family history of breast cancer
NOVEMBER 2016
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NOTES TO ME
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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
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DECEMBER 2016
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DECEMBER 2016
SATURDAY, 10
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MONDAY, 12
#DidYouKnow
Breast Self Exam have been reduced the number of mortality in developed countries by
40 PERCENT
DECEMBER 2016
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DECEMBER 2016
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DECEMBER 2016
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#DidYouKnow
EVERY
29
SECONDS
a new case of breast cancer is diagnosed somewhere in the world
DECEMBER 2016
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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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