Score Card

Score Card

What is the SCORE CARD?

The SCORE CARD is designed to help you make educated and healthy choices concerning your life style. This page contains a digital version of the paper copy available from the HEDA office located in suite 150 of the Student Services building. The Student Health Center, HEDA, Human Performance Lab, Hygiene Department, and the Police Department are all involved and will assist you in completing the activities.

Wellness Checks (desired range)
[] Blood Pressure(110/70 - 130/85)____
[] Cholesterol °(total < 200) _____
[] BMI (19-25) ____
[] Glucose (blood sugar-random <200)___

Exams(all that apply)
[] Dental Exam
[] Sexually Transmitted Disease (STD) (only if you or your partner is sexually active with others)
[] Testicular Self-Exam (monthly)
[] Breast Self-Exam (monthly)
[] Pap smear (1-3 years)
[] Immunizations up to date
[] Eye Exam (as recommended by doctor)
[] Complete a Diet Analysis

Behavioral
[] Wear Seatbelt
[] Driver Safety Class (one time)
[] No smoking
[] Alcohol Intake (males#2 females #1)
[] Donate Blood (if qualify)
[] Blood Type_____

Nutrition
[] Drink 8-10 glasses of H20/day
[] Eat foods with less saturated (bad) fat
[] Record all food & drink consumed for 3 days
[] Eat 5 fruits and veggies a day
[] Eat 6 servings of grains/day (3 whole grain)
[] Eat nonfat / low fat dairy products
[] Limit sugar intake [] Reduce salt intake
Physical Activity (Choose 10)
[] Try a new exercise[] Go dancing
[] Stretch [] Go fishing
[] Go on a hike [] Ride a bike
[] Go swimming [] Play with a child
[] Strength training [] Take the stairs
[] Go to a WSU game [] Vacuum
[] Walk WSU’s permanent Gold Medal Mile
Stress (Choose 10)
[] Blow bubbles [] Read a book
[] Watch a sunset [] Color or paint
[] Get a massage [] Star gaze
[] Do deep breathing [] Sing a song
[] Write a thank-you note
[] Do progressive relaxation
[] Attend a stress management class
[] Attend a relaxation session at CPSC
[] Get 8 hours of sleep (consistently)
[] Start the day with a plan

DIABETES TARGETS

Every Visit
Hemoglobin A1c ( 7.0%) ___
Blood Glucose ___
Blood Pressure (130/85mmHg) ___
Feet (No sores) ___
Weight (25 Kg/m2 BMI) ___
Smoking (No Tobacco Use) ___

Every Year
Fasting Lipid Profile ___
Total Cholesterol (180 mg/dl) ___
LDL (100 mg/dl) ___
HDL (45 mg/ dl) ___ -Triglycerides (200 mg/dl) ___
Dilated Eye Exam ___
Microalbumin ___
Dental Exam ___
Complete Physical ___
Flu Shot ___
Pneumonia Shot (one time) ___
Diabetes Self-Management Ed ___

Recommendations from the Utah Diabetes Control Program and Utah Department of Health

NUTRITION
Follow the food guide pyramid
Food # of Servings
Vegetables 3-5
Fruits 2-4
Dairy 2-5
Meat 2-3
Bread 6-11 (3 whole grain)
Fat,Oil,Sugar Use Sparingly
Eat “real food” first
Eat when hungry
Eat more fiber
Drink 8-10 glasses of H2O a day (carry a water bottle)
Give up spread on the bread
Choose low fat foods
Eat fresh fruits & veggies when you can
Eat low fat meat and fish
Limit junk food
Don’t eat late at night
Cut down on processed foods
Read food labels
Choose fats wisely (type & amount)

American Dietetic Association www.eatright.org

Healthy Snacks

Low fat yogurt
Carrot & celery sticks
Box of raisins
Low fat cottage cheese
Apples
Bananas
String cheese
Tuna fish
Whole grain bagel & bread
Fruit leather
Edamame- soy beans
Soy nuts - any flavor
Reduced-fat crackers
Low-fat granola
Dried fruit
Rice cakes
Whole grain cereal
Unbuttered, air popped popcorn

National Heart Lung and Blood Institute 1-800-575-WELL
www.nhlbi.nih.gov

EXERCISE
*Engage in physical activity 3-5 times a week for at least 30 minutes each time. Have a goal to reach your target heart rate.
Age Beats/Minute Beats/10Seconds

AGE	Beats/Minute	Beats/10 seconds
20	120 to 160	20 to 27
25	117 to 156	19 to 26
30	114 to 152	19 to 25
35	111 to 148	18 to 25
40	108 to 144	18 to 24
45	105 to 140	17 to 23
50	102 to 136	17 to 23
55	99 to 132	16 to 22

Two types of physical activity are beneficial:

Strength and Flexibility Examples include: lifting weights, carrying groceries, yoga and stretching.
Aerobic Activities speed up your heart rate and breathing, promoting cardiovascular fitness. Examples include: brisk walking, racquetball, aerobics, jumping rope, jogging, and swimming.

*Check your health with a physician before starting any exercise program.

STRESS
Too much stress leads to: Headaches, trouble sleeping, anxiety, changes in eating habits, shortness of breath, tense muscles, getting sick often, dry mouth, dizziness, irritability, being critical of others, restlessness.
The right amount of stress leads to: More energy, increased ability to focus on tasks, alertness, increased motivation, more patience, and increased self confidence.

Ways to reduce stress
Do not procrastinate
Get up an hour earlier
Start the day with a plan
Watch your thoughts (Be mindful)
Focus on the positive
Exercise
Get sufficient sleep (8 hrs)
Turn the TV off
Find a balance

ALCOHOL
Alcohol Dependency Test

	Yes	No
Have you ever tried to stop drinking but lasted only a few days?
Do your friends or relatives worry or complain about your drinking?
Have you ever neglected your obligations (school, job, family, etc.) because of drinking?
Have you ever been hospitalized because of drinking?
Do you feel uncomfortable on certain occasions if alcohol is not available?
Do you try to get extra drinks at a party because you are not served enough?
Do you occasionally drink heavily after a disappointment, quarrel, or when someone in authority gives you a hard time?
Have you ever experienced legal problems when drinking?
Have you ever felt your life would get better if you didn’t drink?

If you answer yes to three or more questions, you may have a problem and should seek professional help.

*Adapted from AA, SMAST, and the National Council on Alcoholism

DID YOU KNOW?
Designating a driver before you drink may save a life.
If you use alcohol, do so sparingly.
Women should drink less than one drink per day.
Men should drink less than two drinks per day.
You should not drink if you are pregnant!
Alcohol consumption inhibits the effectiveness of oral contraceptives.
Smoking is the #1 Preventable cause of illness and premature death.

Source: American Institute for Preventive Medicine.

Ten leading causes for death for college campuses in Utah
1. Unintentional Injury
2. Suicide
3. Malignant Neoplasms
4. Homicide
5. Congenital Anomalies
6. Heart Disease
7. Complicated Pregnancy
8. Diabetes Mellitus
9. Benign Neoplasms

Sources: CDC and NCHS

TOBACCO
Nicotine Dependency Test

Points 0 1 2 = How soon after you After Within
wake up do you smoke 30 min 30 min
your first cigarette?
Do you find it tough not smoke in places where it’s “off limits” such as airplanes,
theaters, or doctors’ offices? No Yes
Which cigarette is Any but The 1st
the most satisfying 1st one in one in the
to you? the morning morning
How many cigarettes a day do you smoke? 1 -1 5 16 - 25 26 +
Do you smoke on days when you are so ill that you stay in bed? No Yes
Does the brand you smoke have a low (up to 0.4mg), medium (0.5 to
0.9mg),or high (1.0mg or Low Medium High more) nicotine content?
How often do you inhale the smoke from your Never Some- Always
cigarette? times
Total

Scores of 6 + shows that you are very dependent on nicotine. Scores of 5 - shows a low to medium dependence. Regardless of your score, if you smoke, QUIT!
*Adapted from Karl-Olov Fagerstrom, Ph.D.
Help line 1-888-567-TRUTH
National Cancer Institute 1-800-4-CANCER
www.nci.nih.gov

DIABETES
If you have one or more of the following signs and symptoms, see your doctor.

Drowsiness
Itching
A family history of Diabetes
Blurred vision
Excessive weight
Tingling or pain in the extremities
Easy fatigue
Skin infection, slow healing of cuts, and scratches, especially on the feet
Constant urination
Abnormal thirst
Unusual hunger
The rapid loss of weight
Irritability
Obvious weakness and fatigue
Numbness in the extremities

*Adapted from the American Diabetes Association (ADA)
1-800-232-3472
www.diabetes.org