Health

Blood Pressure Monitor

A template to help monitor your blood pressure. Each entry has space for three readings and a comment line.

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Usage advice: 

This template is to help monitor your (or someone else's) blood pressure. Each entry has space for three readings and a comment line.

Paper size: 
Classic (5.5 x 8.5)
License: 
Creative Commons
Applications required: 
PDF
Language: 
English

Super-Basic Weight, Exercise & Diet Accountability Tracker (for 2 People)

A very simple way for 2 people to remain accountable daily to diet and exercise while visually seeing weight changes. This uses the ancient, secret "star" method to remain accountable.

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Usage advice: 

My wife and I are starting a dietary lifestyle change together. I needed a way to keep us both accountable each day of the diet.

Here's the basic concept:

  • Go buy some "stars" at the Office Supply store like the ones you got at school.
  • Person 1 (Joe) gets Blue Stars.
  • Person 2 (Judy) gets Red Stars.
  • When either person sticks to their diet/exercise, they put a star on that box for that day.
  • Each day, you write in your weight.

Put the chart on your refrigerator. So it's in front of your face every time you open it.

Watch the weight come pouring off.

Ok, maybe not "pouring"...but hopefully it'll motivate you to see a sheet full of stars at the end of the month. Then simply archive it into a folder.

Hope this helps someone!

Note: I've attached an Excel sheet that can be easily changed. I wish I knew more programming to dynamically change all dates based on the beginning date...but I'm not that good. You'll need to change each Monday date and drag the changes over with the little "+" sign on the bottom right of the cell.

Paper size: 
Letter
License: 
Creative Commons
Applications required: 
Microsoft Excel
Language: 
English

CALORIE INTAKE AND EXERCISE RECORD

I needed a place to record my daily caloric intake with the kind of exercise done. I created this template to help me. It has Mon-Wed on the front and Thurs-Sat. on the back. I take Sundays off. I thought it might be of use to someone else. I do not claim that it is perfect, I am new at this. :)

Usage advice: 

Notes:
When printing each page, BE SURE to print only the first page, NOT the second page. This applies to both sheets. I could not delete the frames on the second page or the 2nd page sheet itself, so just ignore it. Refeed the printed out sheet number one through again and print sheet number two on it. REMEMBER TO ONLY PRINT SHEET ONE FROM PAGE ONE AND PAGE TWO.

The border is exactly the size of 5-1/2" x 8-1/2" so you may use it for a cutting guide. I also used a cutting corner punch for the corners as I prefer the corners curved. I picked up the punch at Walmart for three bucks.

I have found this useful for me and I hope it will be for you.

Paper size: 
Classic (5.5 x 8.5)
License: 
Creative Commons
Applications required: 
Open office Write, MS Word, pdf
Language: 
english

MedTrack.xls

A short and sweet weekly symptom and medication tracker for rheumatoid arthritis (my version, anyway).

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Usage advice: 

I track symptoms twice a day, and rate them in severity from 0 (no problems at all) to 4 (OMG - where's my Vicodin?). Sleep quantity is recorded in hours - both day and night. I often take a nap during the day, so a typical entry might have "1" in the day slot and "6" in the night slot. I rank the non-pain symptoms a bit differently than the pain symptoms - I'm sure you can work out your own ranking system. Medications are simply checked off if they're taken. NSAID (ibuprofen, naproxen, etc), analgesic (tylenol, Vicodin), and sleep aid (Lunesta, diphenhydramine) are filled with the initial and dose of medication taken. For example, if I took 2 Vicodin, I put "V2" in the box; if I took 2 diphenydramine for sleep, I put "D2." There is space for notes at the bottom - anything that won't fit neatly into a checkbox.

The goal of my system is to be able to assess the day's issues in less than 5 minutes, at the end of the evening (sleep qual/quant is ranked for the night before). It is quite helpful to be able to go back and see trends in symptoms and NSAID, analgesic, and sleep aid usage. When I visit the rheumatologist every 3-6 months, I take my notebook. Instead of saying "Uh... OK I guess" when asked how I've been doing, I have actual data.

I am including the Excel spreadsheet as well as a PDF for 2-up double-sided printing on 8.5x11 paper (2 sheets per page). Obviously your symptoms and issues will probably not be the same as mine, so modify as needed. I suspect most guys won't need the line for "feminine" issues. ;)

Paper size: 
Classic (5.5 x 8.5)
License: 
Creative Commons
Applications required: 
Microsoft Excel
Language: 
English

Diabetes tracker

This is a basic form for tracking blood glucose and insulin injections.

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diabetesTracker.jpg
Usage advice: 

I recently had to start injecting insulin, so I made this form. Record the glucose in the rows with the little blood drops, and insulin in the rows with the little syringes.

You can also record exercise. I note the time of each test / injection next to the label for the time of day.

Paper size: 
Classic (5.5 x 8.5)
License: 
Creative Commons
Applications required: 
PDF viewer (Adobe Acrobat Reader, Mac OS X preview)
Language: 
English

Weekly Intake and Exercise Log

Until now, I have been mentally tracking (crazy, I know!) my nutritional intake and activity levels.

I used Jordan McGilvray's template "Meal Log" as a starting point and added some D*I*Y widgetry to arrive at this design. It tracks intake of water, vitamins, fruit, vegetable, and grain servings, and exercise. These items and the recommended servings were based on information from www.realage.com.

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Usage advice: 

Place a check in the boxes to indicate the goal was met.

Modify shaded areas to adjust number of servings for your personal diet.

Enter exercise freehand.

Use the Notes section to note how you feel during the week or other wellness activities such as meditation.

Print the template double-sided, cut it in half, and you have two weeks worth of forms. The template has annotations and white space outside of the print area, so I receive an error/dialogue box when I print. If this occurs for you, select the print option to "Trim" instead of "Shrink to Fit" so that everything lines up for punching on both sides.

Paper size: 
Classic (5.5 x 8.5)
License: 
Creative Commons
Applications required: 
Adobe Acrobat, Open Office Draw
Language: 
English

(Almost) 24-hour diabetes tracking log

24-hour (almost) diabetes log for tracking glucose, carbs, meds, and exercise. MS Word and pdf files included.

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24HrLog.jpg
Usage advice: 

I omitted a few of the night-time hours so it would fit onto one page.

The far right column is for averages and totals.

I recently started taking insulin shots so wanted to stop focusing on the exact time of glucose readings and see the patterns. Am hoping this will help.

There are lots of logs posted on the internet and this is adapted from one I found at a University of California-San Francisco site.

Paper size: 
Letter
License: 
Creative Commons
Applications required: 
Word
Language: 
English

Weekly Menu Planner Forms

Working to get my grocery shopping under control to keep the budget down, we are switching over to doing menu planning, weekly at first.

I whipped up this this weekend to help me out, and to make it look like the rest of my planner.

Included are .pdf for Classic and for Letter size as well as the source OpenOffice file.

Usage advice: 

Print two sided. The Classic size is on letter size, 2-up.

Paper size: 
Classic (5.5 x 8.5)
License: 
Creative Commons
Applications required: 
PDF Viewer, OpenOffice to edit
Language: 
English

Let Yourself Go: Harnessing the Power of Meditation

Each morning, before I start my day, before I even look at my planner or eat my breakfast, I meditate. I sit down in a quiet room and stretch my body. Then I regulate my breathing as I take it through a series of breathing exercises. These help to ground and prepare me for my day. Finally, I perform one final meditation exercise to organize my mind for the day ahead. This is similar to hypnosis. Whereas the usual definition of meditation is to empty one's mind, I use this one to vent the mind. Venting basically means getting rid of extraneous information, while also organizing the information I do need for the day ahead.

This article explores how I meditate and how it can help you focus and prepare yourself for your day. Think of it as another tool you can use to help organize yourself and get ready for your day.