2022 Heart Failure Calendar - Bring this with you to all of your follow-up appointments - Allina Health account
←
→
Page content transcription
If your browser does not render page correctly, please read the page content below
EDUCATION 2022 Heart Failure Calendar Bring this with you to all of your follow-up appointments.
Vegetable and Bean Bowl
How to track your symptoms
Ingredients Directions
2 16-ounce cans of low-sodium red kidney beans 1. In a medium microwave-safe bowl, add the
8 leaves of romaine lettuce kidney beans (including the liquid from the
beans). Cover the bowl with plastic wrap
5 medium carrots, julienned
and microwave on high for 2 to 3 minutes,
½ small red onion, diced until hot. Remove from the microwave
1 large green pepper, diced and set aside.
12 garlic-stuffed olives 2. In each bowl, place two lettuce leaves on the
8 tablespoons fresh basil leaves bottom. Using a slotted spoon, add 2/3 cup
of beans.
2 tablespoon extra-virgin olive oil
3. Top with ¼ cup carrots, 2 tablespoons onion,
2 teaspoons balsamic vinegar ¼ cup green peppers, 3 olives (chopped) and
¼ teaspoon ground cumin 2 tablespoons basil leaves.
¼ teaspoon chili powder 4. Drizzle ½ tablespoon olive oil and ½ teaspoon It’s important to keep track of how you are feeling.
vinegar over the top. Sprinkle with a pinch Knowing when your symptoms are getting worse,
4 servings of cumin and chili powder. Enjoy!
and whom to call and when, can help keep you out
Sodium: 570 mg per serving
of the hospital.
How to help your heart Write down your weight
on this calendar each day.
Weigh yourself every
morning. (Learn more in
Weigh yourself each morning after you go to the bathroom You can ask your health “How to help your heart,”
and before you eat or drink. Weigh yourself care provider to give you at left.)
without clothes. Use the same scale. a “Heart Failure Weight
Check for swelling in your feet, ankles, legs Log” or you can keep Taking care of small
and stomach. track on your own. changes right away can
Use the example above make a big difference.
Call your health care provider if your weight
as a guide.
goes up or if you have new symptoms. Call your health care
Eat 1,500 to 2,000 mg of sodium each day. Your “dry” weight is your provider if you have any
Don’t drink alcohol. Don’t smoke. goal weight. This is how of the symptoms in the
much you weigh when chart on the inside back
Keep all of your clinic and lab appointments.
you do not have extra cover of this calendar.
Write down any questions or concerns you have and bring them fluid (water) build-up in
to your next clinic appointment. your body.
JANUARY 2022
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1
Call your health care provider if you weight:
gain 3 pounds in 1 day or 5 pounds in 1 week. weekly check:
â or á
2 3 4 5 6 7 8
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
9 10 11 12 13 14 15
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
16 17 18 19 20 21 22
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
23 24 25 26 27 28 29
weight: weight: weight: weight: weight: weight: weight:
30 31 weekly check:
â or á
weight: weight:
How to be sodium-smart while eating fast foods
Fast food restaurants have lists of the Ask for a side salad, fruit or Skip the pickles, olives, mayonnaise,
fat, saturated fat, sodium and calories steamed vegetables without salt bacon, cheese and sauces (“extras”).
in their foods. You can find it on their instead of fries or potato chips. Choose meat or fish that is baked,
websites or in their restaurants. broiled, grilled, poached, roasted
If your favorite restaurant doesn’t offer or steamed.
specific heart-smart foods, you can still Choose oatmeal instead of a roll
make wise choices. or muffin.
Skip foods with cheese, bacon Try lemon juice or vinegar and oil
or cream. instead of dressing.
Avoid appetizers. A plain hamburger or non-breaded
Skip sauces and gravies. chicken is a better choice than a
fried fish sandwich.
Choose baked potatoes. Skip the
butter and sour cream.
Steak n’ Broccoli
Choose low-fat or fat-free yogurt,
sherbet or fresh fruit for dessert.
Ingredients Directions
1 tablespoon extra-virgin olive oil 1. In a medium skillet, heat oil over medium- Skip foods that are breaded and
1 pound tip sirloin steak, cut against the grain high heat. Add steak and cook for 6 to fried.
into thin strips 8 minutes or until browned. Transfer to a
4 cloves garlic, minced
plate and set aside. Avoid malts or shakes.
2. In the same skillet, add garlic, onion and green
1/4 cup diced onion onions. Cook, stirring often, for 1 minute. Drink water, plain coffee or
4 green onions, cut into 1/2-inch pieces Add broccoli and stir. Cover and cook for
(white and green parts)
low-fat milk (skim or 1 percent).
5 minutes.
4 cups fresh broccoli florets (about 2 small heads) 3. In a small bowl, combine corn starch and
2 tablespoons corn starch water. Stir until lumps are gone. Add soy
3/4 cup water sauce, broth, honey and ginger. Stir. Caution!
2 tablespoons low-sodium soy sauce 4. Remove cover from skillet and add sauce
(made in step 3). Stir and cook for 3 to cheeseburger: 750 mg
1/4 cup low-sodium beef broth 5 minutes or until sauce is thickened.
1 tablespoon honey Add the steak, stir and cook for 2 to crispy chicken
1/2 teaspoon minced fresh ginger 3 minutes or until steak is heated. Enjoy warm! sandwich: 1,000 mg
4 servings Sodium: 370 mg per serving
FEBRUARY 2022
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1 2 3 4 5
weight: weight: weight: weight: weight:
weekly check:
â or á
6 7 8 9 10 11 12
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
13 14 15 16 17 18 19
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
20 21 22 23 24 25 26
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
27 28
weight: weight: Call your health care provider if you
gain 3 pounds in 1 day or 5 pounds in 1 week.
Good meat choices Chicken Noodle Vegetable Hotdish
Ingredients Directions
Beef 8 ounces dry whole grain wide noodles 1. In a 3-quart microwave-safe casserole dish,
mix together the noodles, water and broth.
roasts, steaks or fillets labeled “round” or “loin” 1 cup water
Cover with a lid or plastic wrap and microwave
1 1/2 cups low-sodium chicken broth
flank steak on high for 5 minutes or until the noodles are
1 16-ounce package of frozen mixed vegetables al dente. Stir every minute or two.
deli meats labeled “low sodium” 1/2 cup onion, minced 2. Mix in the frozen vegetables, onion, chicken,
2 cups cooked chicken, diced garlic powder, black pepper, parsley and basil.
90 to 95 percent lean ground 1/2 teaspoon garlic powder Cover with a lid or plastic wrap and cook for
6 minutes or until the vegetables are tender.
beef 1/4 teaspoon freshly ground black pepper
Stir every minute or two.
1 teaspoon dried parsley
“select” grades of meat 1 teaspoon dried ground basil
3. Stir in half the cheese and mix well. Sprinkle
the rest of the cheese on top of the hotdish.
1 1/4 cups (5 ounces) shredded Swiss cheese Cook on high, uncovered, for 2 to 3 minutes,
Chicken and Turkey until cheese melts. Enjoy!
fresh chicken breasts instead of 6 servings
frozen (bagged) Sodium: 125 mg per serving
ground breast meat without skin
deli meats labeled “low sodium” Good dairy, grain choices
Pork Dairy Grains
meats with no flavors, seasonings or marinades fat-free or 1 percent dry whole grains
deli meats labeled “low sodium” milk such as oats, pasta or
milk products (such as brown rice
Fish and Seafood soy or almond milk) plain, instant hot cereals
fresh salmon, tuna, mackerel, herring, trout, with added calcium whole grain cereal
oysters or clams low-fat or fat-free with less than 140 mg
yogurt sodium per serving
Beans, Nuts, Seeds and Legumes
cheese with less than bread with less than
dry beans and legumes
75 mg sodium per 140 mg sodium per
raw, unsalted almonds, peanuts or walnuts serving serving
unsalted sunflower seeds air-popped popcorn
MARCH 2022
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Call your health care 1 2 3 4 5
provider if you weight: weight: weight: weight: weight:
gain 3 pounds in 1 day weekly check:
â or á
or 5 pounds in 1 week.
6 7 8 9 10 11 12
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
13 14 15 16 17 18 19
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
20 21 22 23 24 25 26
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
27 28 29 30 31
weight: weight: weight: weight: weight:
Watch, learn and live better with free videos
Allina Health offers a free video Heart Failure Lifestyle Changes.
library online. This is a great The videos are short — in general,
opportunity for you and your each is between 2 to 5 minutes long.
family members to watch and learn Videos feature:
together!
real patients (not actors)
Go to allinahealth.healthclips.com animation (if appropriate)
to access the video library. closed captioning
In the Cardiology category, click on transcripts to read
Heart Failure. You will find videos option to view full screen.
in these categories: Watch on a computer, laptop, tablet
Heart Failure Basics or smartphone as often as you like.
Microwave Pasta Salad
in the Wellness category!
Check out more videos
Ingredients Directions
1 stalk celery, minced 1. In a small bowl, combine first 7 ingredients.
1/2 cup thawed and drained frozen peas Stir. Cover and set aside.
1/2 tablespoon dehydrated onion flakes 2. In a large microwave-safe bowl, combine water
and pasta shells. Stir. Place in the microwave
3 tablespoons chopped green onions and cook on high power for 7 minutes,
(white and green parts) stopping to stir halfway through. Check for
1 teaspoon red wine vinegar doneness (“al dente”) and cook in 1-minute
1 tablespoon mayonnaise increments until done, adding water as
1/2 tablespoon sweet pickle relish needed. When pasta is cooked, you have two
options: To enjoy a warm pasta salad, drain
1 1/2 cups water
any remaining water and return to the large
1 cup dry whole-grain shell pasta bowl. To enjoy a cold pasta salad, rinse the
cooked pasta under cold water before draining
and return to the large bowl.
6 servings 3. Add mixture (made in step 1) to pasta. Stir.
Sodium: 45 mg per serving Enjoy!
APRIL 2022
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1 2
Call your health care provider if you weight: weight:
gain 3 pounds in 1 day or 5 pounds in 1 week. weekly check:
â or á
3 4 5 6 7 8 9
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
10 11 12 13 14 15 16
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
17 18 19 20 21 22 23
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
24 25 26 27 28 29 30
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
Lemon Pepper Green Beans Sample menu for 1 day
Breakfast
oatmeal, no salt added to whole wheat bread
Ingredients Directions water (1 cup) (0 mg) (140 mg) with natural
1/4 cup water 1. In a medium (covered) microwave-safe dish,
1 1/3 pounds fresh green beans, trimmed microwave water and green beans on high blueberries (½ cup) (0 mg) peanut butter
for 3 to 5 minutes, stopping halfway through (1 tablespoon) (65 mg)
1/2 tablespoon lemon pepper seasoning
to stir. toast (1 slice):
1 tablespoon extra-virgin olive oil 2. Remove cover and add remaining ingredients. skim milk (8 oz.) (95 mg)
thin-sliced whole wheat,
Toss until green beans are evenly coated.
3. Enjoy warm! 45-calorie bread (70 mg) coffee or tea (0 mg)
or regular thick-sliced
4 servings
Sodium: 10 mg per serving Lunch
tossed salad (2 cups) with low-sodium tuna (3 oz.)
low-sodium dressing (160 mg)
(1 tablespoon) (175 mg)
Shake the salt habit
bread (2 slices) (140 mg):
low-fat mayonnaise 2 slices thin-sliced,
(1 tablespoon) (120 mg) 45-calorie bread or
Eliminate adding salt in your cooking. regular bread (280 mg)
melon (0 mg)
Remove the salt shaker from the kitchen.
Dinner
Read the labels of salt substitutes. broiled walleye (4 oz.) noodles, no salt (1 cup)
Your health care provider must OK the (80 mg) (10 mg)
use of a salt substitute because it can corn on the cob (1) (5 mg) tub margarine
interfere with how well some medicines baby carrots (1 cup) (1 teaspoon) (30 mg)
work. (50 mg) skim milk (8 oz.) (95 mg)
Use herbs and spices. Snacks
between breakfast and between lunch and
Try flavored vinegar, sherry, wine lunch: 5 low-sodium dinner: yogurt
and lemon juice. crackers (60 mg) and (½ cup) (60 mg)
light string cheese (1 stick) after dinner: angel food
(170 mg) cake (1 slice) with straw-
berries (½ cup) (210 mg)MAY 2022
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1 2 3 4 5 6 7
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
8 9 10 11 12 13 14
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
15 16 17 18 19 20 21
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
22 23 24 25 26 27 28
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
29 30 31
weight: weight: weight: Call your health care provider if you
gain 3 pounds in 1 day or 5 pounds in 1 week.Fluid restrictions, dry mouth Cauliflower Chipotle Lime Taco Bowls
and how to control thirst
Ingredients Directions
Recommended fluids in 1 day (each equals 2 liters): ¼ cup fresh lime juice 1. Preheat oven to 450 degrees. Line a large
3 tablespoons chipotle peppers in adobo sauce, baking sheet with parchment paper or foil.
n mL (milliliter): 1,500 to 2,000 chopped
2. In a blender combine the lime juice, chipotles,
n cups: 6 to 8 4 garlic cloves, minced and garlic. Process until smooth. Place the
n ounces: 48 to 64 (depends on how you measure). 1 small head cauliflower (about 10 ounces) cauliflower in a large bowl. Add the sauce and
½ sweet onion, thinly sliced stir to coat. Pour on prepared baking sheet.
Do not drink more than 2 liters in 1 day. 2 cups cooked quinoa, follow package directions. Sprinkle onion over the top. Roast in oven,
stirring once, until the cauliflower is tender
1 can low sodium pinto beans, rinsed
and light brown in spots, about 18-20 minutes.
1 cup red cabbage, shredded
Take any medicine you your desire for liquids 1 avocado, cut into 4 wedges 3. In each bowl divide into 3 sections and place
can with liquids at meals. (sugar-free if you have 1 cup cherry tomatoes, halved 1/2 cup quinoa, 3/4 cup cauliflower, 1/4 cup
warmed pinto beans, red cabbage, avocado
Drink from small cups diabetes). and halved cherry tomatoes.
and glasses. Chill or freeze your fruit 4 servings
Use ice cubes or ice servings to help quench Sodium: 260 mg per serving
chips between meals. your thirst.
Add lemons or limes Try a mouth spray or an
over-the-counter rinse
(or lemon or lime juice)
to moisten your mouth.
Track what you drink each day
to water or ice. The sour
taste will help quench Rinse your mouth Use a marker to mark 1 cup measures
your thirst. with water or chilled (up to 8 cups) on the outside of an empty
Try Popsicles® (sugar-free mouthwash when 2-liter water bottle.
if you have diabetes). you are thirsty.
Remember to count this (Do not swallow it.) When you drink something, mark that amount
as part of your liquid Keep track of what and with a sticky note or piece of masking tape.
intake for the day. how much you drink
each day. (See the Include all beverages and liquids like ice
Use sour, hard candy or cream, sherbet, pudding, soups, watermelon
gum to help moisten directions to the right for
an idea of how to track and Jell-O®.
your mouth and decrease
what you drink.)JUNE 2022
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1 2 3 4
Call your health care provider if you
weight: weight: weight: weight:
gain 3 pounds in 1 day or
weekly check:
5 pounds in 1 week. â or á
5 6 7 8 9 10 11
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
12 13 14 15 16 17 18
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
19 20 21 22 23 24 25
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
26 27 28 29 30
weight: weight: weight: weight: weight:Frozen dinners low in sodium (less than
Sunny Spinach Salad
600 milligrams) and high in fiber (more than 2 grams)
Item Sodium Fiber
Healthy Choice® Cafe Steamers Ingredients Directions
590 mg 6g
Homestyle Chicken & Potatoes 1 large apple, core removed and cut into thin 1. In a small bowl combine apple slices, thawed
slices orange juice concentrate and rice vinegar. Stir.
Healthy Choice® Cafe Steamers 1/4 cup unsweetened orange juice concentrate, 2. In a large bowl, toss together spinach, chicken,
600 mg 4g
Beef Merlot thawed strawberries and walnuts. Pour dressed apples
2 tablespoons rice vinegar (made in step 1) over the top. Toss until well-
Healthy Choice® Cafe Steamers combined.
410 mg 4g 6 cups baby spinach, rinsed
Spaghetti & Meatballs 1 cup cooked diced chicken
3. Portion onto plates and enjoy!
Healthy Choice® Cafe Steamers 1/2 cup sliced strawberries, stems removed 4 servings
400 mg 5g
Honey Glazed Turkey & Potatoes 1/4 cup chopped walnuts Sodium: 95 mg per serving
Healthy Choice® Cafe Steamers
Barbecue Seasoned Steak with 470 mg 4g
Potatoes
Choose your frozen meals wisely
EVOL Fire Grilled Steak 540 mg 8g
Frozen meals are handy but they can be high in sodium. With a little
EVOL Teriyaki Chicken 490 mg 4g label investigating, you can find meals that fit in your sodium limit of
EatingWell® Gnocchi With 1,500 to 2,000 mg each day.
590 mg 6g
Garden Vegetables
Keep some of these meals in
EatingWell® Creamy Pesto Chicken 460 mg 5g your freezer in case you are
EatingWell® Chicken and Wild Rice too tired or too busy to
590 mg 5g
Stroganoff cook. This will keep you from
EatingWell® Thai Style Peanut reaching for fast-food or other
570 mg 8g high-salt foods.
Chicken
Stouffer’s FIT KITCHEN® Protein
570 mg 7g Choose frozen meals that have
Bowl Cali Chicken
less than 600 milligrams of
Amy’s® Bowls: Pesto Penne with
460 mg 4g sodium per serving and more
Broccoli and Tomatoes
than 2 grams of fiber to keep
Amy’s® Broccoli Pot Pie 510 mg 7g you feeling full.
Amy’s® Black Bean Vegetable
360 mg 6g
Enchilada, Light in SodiumJULY 2022
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1 2
Call your health care provider if you weight: weight:
gain 3 pounds in 1 day or 5 pounds in 1 week. weekly check:
â or á
3 4 5 6 7 8 9
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
10 11 12 13 14 15 16
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
17 18 19 20 21 22 23
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
24 25 26 27 28 29 30
weight: weight: weight: weight: weight: weight: weight:
31 weekly check:
â or á
weight:Grilled Watermelon With Spicy Lime Dressing
Snack on
unsalted nuts or
Ingredients Directions trail mix (¼ cup)
1 tablespoon lime zest 1. Preheat grill to high heat. (0 to 40 mg)
¼ cup freshly squeezed lime juice 2. In a small bowl, whisk together lime zest,
3 tablespoons honey lime juice, honey, garlic chili sauce and vinegar. snap peas, carrots or
2 teaspoons garlic chili sauce
3. Place watermelon wedges on the grill. other veggies (½ cup)
Grill for 2 minutes on each side.
1 teaspoon balsamic vinegar
4. Remove watermelon wedges from grill and
(0 to 20 mg)
1 10-pound watermelon, cut into 1-inch thick place on a serving platter. Drizzle with dressing
wedges (made in step 2).
bowl of Frosted Mini-
12 servings 5. Enjoy! Wheats® (10 biscuits) (0 mg)
Sodium: 15 mg per serving or Post Shredded Wheat cereal (1 biscuit) (0 mg)
banana or orange (0 mg)
melon (quarter of a whole) (0 mg)
Low-sodium meal options fruit cocktail (½ cup) (0 mg)
You can buy heart-smart and frozen yogurt, vanilla (1 cup) (126 mg)
low-sodium foods from a: low-sodium saltine crackers (5) (30 mg)
Jell-O® lemon gelatin (½ cup, box mix) (120 mg)
home grocery delivery
Greek non-fat, plain yogurt (5.3 oz.) (55 mg)
company or an online
cook and serve pudding (½ cup) (105 to 140 mg)
grocery store
and pudding snacks (3.5 oz.) (150 to 170 mg)
company that makes freshly (Stay under 200 mg per serving.)
prepared meals for low-sodium mini pretzels (20) (75 mg)
pick up or delivery Nilla Wafers® (8) (115 mg)
store that offers spice 2 chocolate chip cookies (2 ¼-inch diameter each)
alternatives to salt. (110 mg)
Jolly Time® Healthy Pop® butter (1 cup popped)
Talk with your health care provider or dietitian (45 mg)
if you have questions or if you need advice. salt-free rice cake (1) (0 mg)AUGUST 2022
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1 2 3 4 5 6
weight: weight: weight: weight: weight: weight:
weekly check:
â or á
7 8 9 10 11 12 13
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
14 15 16 17 18 19 20
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
21 22 23 24 25 26 27
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
28 29 30 31
Call your health care provider if you
weight: weight: weight: weight:
gain 3 pounds in 1 day or
5 pounds in 1 week.Quinoa and Butternut Squash Hotdish
Manage your medicines
Put your medicine bottles and
boxes into a bag and bring it
Ingredients Directions with you to your appointments.
2 tablespoons extra-virgin olive oil 1. Preheat oven to 400 F. Bring all prescription medicines,
6 cups cooked diced butternut squash 2. Coat a 9-by-13-inch pan with oil. Add squash,
quinoa, corn, black beans, tomatoes, cumin over-the-counter medicine, herbals
3 cups cooked quinoa
2 cups frozen corn, thawed and drained
and paprika. Stir. Squeeze lime juice over the and vitamins.
top. Bake for 10 to 15 minutes.
1 15-ounce can low-sodium black beans, rinsed 3. Remove from oven, garnish with avocado and Take your medicine about the same
and drained enjoy warm! time each day.
1 medium tomato, stem removed and diced
1 ½ teaspoons ground cumin Have all of your medicines filled at one pharmacy.
1 ½ teaspoons smoked paprika
Use a pill box or guide to manage your medicines.
1 fresh lime, cut in half 8 servings
2 avocados, peeled, pit removed and diced Sodium: 90 mg per serving
If you miss a dose, take it as soon as possible.
— If you do not remember to take it until it is time
for your next dose, skip the missed dose and
Prescription for feeling better return to your regular dose schedule.
Do not double up on missed doses unless your
Taking your medicines as Over time, your body may
health care provider tells you to do so.
directed is important. If you do, change, prompting medicines
they may help you feel better changes. Keep all medicines away from children and pets.
and help your heart work with Keep all medicines away from heat, light and
less stress. You and your health care team humidity.
work together to find the: — Do not keep medicines in the bathroom or
Your health care provider may right medicines for you near the kitchen sink.
change the dose or add other
medicines later. It takes time to right amount of each medicine Plan ahead for vacations.
find the right dose, combination best time of the day to take — Don’t be caught without enough medicine
of medicines or both. each medicine. when you are away from home.
Allow extra time for refills if you use a mail order
Sometimes medicines can work against each other. pharmacy.
It’s important to know all side effects of your medicines Check with your airline before flying for details
and any special instructions for how to take them. about bringing medicines on board.SEPTEMBER 2022
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1 2 3
Call your health care provider if you weight: weight: weight:
gain 3 pounds in 1 day or 5 pounds in 1 week. weekly check:
â or á
4 5 6 7 8 9 10
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
11 12 13 14 15 16 17
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
18 19 20 21 22 23 24
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
25 26 27 28 29 30
weight: weight: weight: weight: weight: weight:Tobacco affects your heart Allina Health resources to help you quit smoking
Smoking: Tobacco Intervention Program *United Hospital Lung and
causes heart disease and stroke at Abbott Northwestern Sleep Clinic Tobacco Cessation
Hospital Program
increases your heart rate and blood pressure
— 612-863-1648 — 651-726-6200
lowers your good (HDL) cholesterol
Tobacco Intervention Program *Penny George™ Institute for
makes your heart work harder (adding stress to
at Mercy Hospital Health and Healing
scarred or weakened blood vessels and arteries)
— 763-236-8008 (LiveWell Center) tobacco
can cause irregular heart beats intervention coaching
Tobacco Intervention Program
causes heartburn and peptic ulcers. — 612-863-5178
at River Falls Area Hospital
The best thing you can do for your health is to not smoke. — 715-307-6075
*There may be a cost to you.
No amount of tobacco is safe. This includes e-cigarettes. Check with your insurance provider.
They are a tobacco product.
Secondhand smoke:
is a mixture of smoke coming from the burning tips
of cigarettes, pipes and cigars and smoke exhaled
Sweet n’ Nutty Trail Mix
by smokers
can damage the lining of blood vessels and cause your Ingredients Directions
blood to become stickier. These changes can cause a ½ cup unsalted walnut halves 1. Combine all ingredients in an airtight
deadly heart attack. ¼ cup unsalted almonds container. Cover with lid and shake until
well-combined. Enjoy!
¼ cup unsalted cashews
Quitting: ¼ cup unsalted peanuts
¼ cup unsalted sunflower seeds
Quitting tobacco is challenging ½ cup sweetened dried cranberries
because nicotine — the active ½ cup dried tart cherries 12 servings
½ cup yogurt-covered raisins Sodium: 5 mg per serving
ingredient in all tobacco products
— is extremely addictive.
With help and your willingness to try, you can succeed!
Talk with your health care provider or call a number in the
box to the right for more information.OCTOBER 2022
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1
Call your health care provider if you weight:
gain 3 pounds in 1 day or 5 pounds in 1 week. weekly check:
â or á
2 3 4 5 6 7 8
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
9 10 11 12 13 14 15
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
16 17 18 19 20 21 22
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
23 24 25 26 27 28 29
weight: weight: weight: weight: weight: weight: weight:
30 31 weekly check:
weight: weight: â or áHoliday meal makeover Navigating the grocery store aisles
Sodium amount for 1 serving: Outer aisles: The most healthful Inner aisles: You may need to go
foods are found here. Do most of into these areas for a few items:
your shopping for: bakery: fresh, whole grain
produce: fresh fruits and breads and rolls
vegetables deli: low-sodium, lean cuts
meat and cold cases: fresh, of meat
ham: green bean scalloped lean cuts of beef, pork, poultry pre-packaged (processed)
1,684 mg casserole: potatoes: (skinless) and seafood foods: dry beans, lentils and
1,125 mg 1,061 mg dairy and eggs: fat-free or non- whole-grain pasta; low-sodium
total sodium: 3,870 mg (1½ days worth!) fat yogurt, milk and cottage canned beans and vegetables.
cheese; eggs or egg substitute
frozen: fruits and vegetables
(no added sauce, syrup, sugars
3,870 mg or salt).
versus
330 mg
Mashed Sweet Potatoes
Sodium amount for 1 serving:
Ingredients Directions
2 pounds sweet potatoes, peeled and cut 1. Place sweet potatoes in a large pot.
into 1-inch cubes Add water until covered. Bring to a boil
2 tablespoons unsalted butter and cook for about 5 minutes, until sweet
potatoes are tender.
½ cup fat-free half & half
2. Place sweet potatoes in a colander. Drain well.
1 tablespoon honey
3. Place sweet potatoes in a large mixing bowl.
½ teaspoon ground cinnamon Add butter and half & half. Mash or beat with
a mixer until smooth.
turkey (no salt): green beans: mashed sweet 4. Add honey and cinnamon. Mix well.
80 mg 0 mg potatoes: (You may need to add more half & half
6 servings if the sweet potatoes are too stiff.*)
250 mg
Sodium: 250 mg per serving 5. Serve warm.
total sodium: 330 mgNOVEMBER 2022
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1 2 3 4 5
weight: weight: weight: weight: weight:
weekly check:
â or á
6 7 8 9 10 11 12
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
13 14 15 16 17 18 19
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
20 21 22 23 24 25 26
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
27 28 29 30
Call your health care provider if you
weight: weight: weight: weight:
gain 3 pounds in 1 day or
5 pounds in 1 week.Slow Cooker Turkey
Ingredients Directions
1 teaspoon ground sage 1. In a small bowl, combine sage, black pepper
½ teaspoon ground black pepper and garlic powder. Set aside.
1 teaspoon garlic powder 2. In a large bowl, combine apple, onion,
celery, carrot, potatoes, dried cranberries
1 medium apple, seeds removed and cut
and 1 teaspoon oil.
into 8 slices
3. Rub turkey breast with 1 teaspoon oil.
1 small sweet onion, cut into 8 wedges Then rub inside and outside of turkey
2 celery ribs, each cut into 4 pieces with spice blend.
1 large carrot, cut lengthwise and then
into 4 pieces
2 medium potatoes, each cut into 4 pieces
4. Stuff turkey breast with fruit and vegetable
mixture (not all will fit).
5. Place stuffed turkey breast in slow cooker.
Find your right
1 cup dried cranberries Add vegetable broth. Place remaining fruit
2 teaspoons extra-virgin olive oil, divided
5-pound bone-in turkey breast
and vegetable mixture around turkey.
6. Cover and cook on high for 5 to 6 hours, until
a cooking thermometer inserted into the
portion sizes
1 cup low-sodium vegetable broth thickest part of the breast reaches 165 F.
4 servings 7. Serve warm.
Sodium: 140 mg per serving
Keep stress at a size
you can manage = = =
You can still enjoy your regular 3 ounces of meat is about 1 slice of bread or 1, 6-inch 2 tablespoons gravy is
— or new — activities during the the size and thickness of tortilla is about the size of about the size of 2 medium
holiday season. a deck of playing cards. a DVD. eggs or 2 golf balls.
= = =
1. Plan ahead.
2. Pace yourself.
3. Make priorities.
4. Do relaxation exercises.
½ cup of mashed potatoes 1 teaspoon of butter is 1 cup (8 ounces) eggnog
5. Know your limits.
or ½ cup of stuffing about the size of a is about the size a
6. Let others help.
is about the size of an poker chip. woman’s closed fist.
7. Get enough sleep.
ice cream scoop.DECEMBER 2022
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1 2 3
Call your health care provider if you weight: weight: weight:
gain 3 pounds in 1 day or 5 pounds in 1 week. weekly check:
â or á
4 5 6 7 8 9 10
weight:
weight: weight: weight: weight: weight: weight:
weekly check:
â or á
11 12 13 14 15 16 17
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
18 19 20 21 22 23 24
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or á
25 26 27 28 29 30 31
weight: weight: weight: weight: weight: weight: weight:
weekly check:
â or áYOUR HEALTH CARE TEAM NAME PHONE Health Care Provider: _____________________________________________________________________ Specialist: ________________________________________________________________________________ Nurse: ___________________________________________________________________________________ Pharmacy: ________________________________________________________________________________ Clinic: ___________________________________________________________________________________ Home Health Nurse: ______________________________________________________________________
Heart Failure Action Plan
Do Your Checklist Every Day:
Weigh yourself in the morning Take your medicine as directed. Be able to do your regular activities
before breakfast. Write down your Check for swelling in your feet, without being short of breath.
weight. Compare it to yesterday’s ankles, legs and stomach. Have enough energy to get through
weight. the day.
Eat 1,500 to 2,000 mg of salt.
Call Your Health Care Provider if You Have Any of the Following:
breathing becomes harder when
you lie down (You need to start
sleeping in a chair.)
if you are unable to take your
medicine as directed
q gain 3 pounds q more short q more swelling q feeling more
Whom to Call
in 1 day of breath of your feet, tired than usual
or than usual ankles, legs or being unable Name:
5 pounds or stomach to do your
in 1 week than usual everyday Number:
activities
Call 911 or Go to a Hospital Emergency Department if You Are:
struggling to breathe having chest pain confused or unable to think clearly
© 2021 ALLINA HEALTH SYSTEM. TM – A TRADEMARK OF ALLINA HEALTH SYSTEM
OTHER TRADEMARKS USED ARE OWNED BY THEIR RESPECTIVE OWNERS
THIS CALENDAR DOES NOT REPLACE MEDICAL OR PROFESSIONAL ADVICE; IT IS ONLY A GUIDE.
cvs-ah-11556 (10/21)You can also read
