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  • Daily Checklist: Did You... Mo N Tu e We D TH U FR I Sa T Su N

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    Rae Dominick Aquino Salva
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    This document contains a 4-week wellness checklist from the College of Nursing at the University of Northern Philippines in Vigan City, Ilocos Sur. The checklist includes daily habits to track each week related to diet, exercise, sleep, and lifestyle choices to support overall wellness. Students are asked to check off boxes indicating whether they adhered to each recommended wellness activity each day of the week.

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    Wellness Checklist

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    This document contains a 4-week wellness checklist from the College of Nursing at the University of Northern Philippines in Vigan City, Ilocos Sur. The checklist includes daily habits to track each week related to diet, exercise, sleep, and lifestyle choices to support overall wellness. Students are asked to check off boxes indicating whether they adhered to each recommended wellness activity each day of the week.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    28 views4 pages

    Daily Checklist: Did You... Mo N Tu e We D TH U FR I Sa T Su N

    Uploaded by

    Rae Dominick Aquino Salva
    This document contains a 4-week wellness checklist from the College of Nursing at the University of Northern Philippines in Vigan City, Ilocos Sur. The checklist includes daily habits to track each week related to diet, exercise, sleep, and lifestyle choices to support overall wellness. Students are asked to check off boxes indicating whether they adhered to each recommended wellness activity each day of the week.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 4

    Republic of the Philippines

    UNIVERSITY OF NORTHERN PHILIPPINES


    Vigan City, Ilocos Sur
    College of Nursing

    Activity 3. Wellness Checklist!


    Week 1

    Daily Checklist
    Mo Tu We Th Fr Sa Su
    Did you...
    n e d u i t n
    Eat breakfast ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Eat fresh, plant-based, and whole grain foods ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Eat one green food ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Eat organic, free-range chicken, fish, and game ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Eat organic eggs and diary ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Avoid sugary, processed, and refined foods ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Eat good fats: avocados, nuts, seeds, olives, coconut ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Cook with organic, virgin coconut oil, or olive oil ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Avoid deep-frying, stir-frying, and sautéing ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Drink plain coffee or tea ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Drink 7–8 glasses of water per day ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Avoid skipping meals ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Avoid alcohol ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Get at least 6–8 hours of sleep ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Get 20–30 minutes of moderate exercise ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Avoid continuously sitting for more than 55 minutes ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Stretch for a minimum of 5 minutes ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Take the stairs instead of the elevator ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Spend time outdoors ☐ ☐ ☐ ☐ ☐ ☐ ☐


    Week 2

    Daily Checklist
    Mo Tu We Th Fr Sa Su
    Did you...
    n e d u i t n
    Eat breakfast ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Eat fresh, plant-based, and whole grain foods ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Eat one green food ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Eat organic, free-range chicken, fish, and game ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Eat organic eggs and diary ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Avoid sugary, processed, and refined foods ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Eat good fats: avocados, nuts, seeds, olives, coconut ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Cook with organic, virgin coconut oil, or olive oil ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Avoid deep-frying, stir-frying, and sautéing ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Drink plain coffee or tea ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Drink 7–8 glasses of water per day ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Avoid skipping meals ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Avoid alcohol ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Get at least 6–8 hours of sleep ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Get 20–30 minutes of moderate exercise ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Avoid continuously sitting for more than 55 minutes ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Stretch for a minimum of 5 minutes ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Take the stairs instead of the elevator ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Spend time outdoors ☐ ☐ ☐ ☐ ☐ ☐ ☐


    Week 3

    Daily Checklist
    Mo Tu We Th Fr Sa Su
    Did you...
    n e d u i t n
    Eat breakfast ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Eat fresh, plant-based, and whole grain foods ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Eat one green food ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Eat organic, free-range chicken, fish, and game ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Eat organic eggs and diary ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Avoid sugary, processed, and refined foods ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Eat good fats: avocados, nuts, seeds, olives, coconut ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Cook with organic, virgin coconut oil, or olive oil ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Avoid deep-frying, stir-frying, and sautéing ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Drink plain coffee or tea ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Drink 7–8 glasses of water per day ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Avoid skipping meals ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Avoid alcohol ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Get at least 6–8 hours of sleep ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Get 20–30 minutes of moderate exercise ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Avoid continuously sitting for more than 55 minutes ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Stretch for a minimum of 5 minutes ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Take the stairs instead of the elevator ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Spend time outdoors ☐ ☐ ☐ ☐ ☐ ☐ ☐


    Week 4

    Daily Checklist
    Mo Tu We Th Fr Sa Su
    Did you...
    n e d u i t n
    Eat breakfast ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Eat fresh, plant-based, and whole grain foods ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Eat one green food ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Eat organic, free-range chicken, fish, and game ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Eat organic eggs and diary ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Avoid sugary, processed, and refined foods ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Eat good fats: avocados, nuts, seeds, olives, coconut ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Cook with organic, virgin coconut oil, or olive oil ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Avoid deep-frying, stir-frying, and sautéing ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Drink plain coffee or tea ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Drink 7–8 glasses of water per day ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Avoid skipping meals ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Avoid alcohol ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Get at least 6–8 hours of sleep ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Get 20–30 minutes of moderate exercise ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Avoid continuously sitting for more than 55 minutes ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Stretch for a minimum of 5 minutes ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Take the stairs instead of the elevator ☐ ☐ ☐ ☐ ☐ ☐ ☐

    Spend time outdoors ☐ ☐ ☐ ☐ ☐ ☐ ☐

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