Family Health Challenge

31 days of healthy living

Our Challenge:

• We will start with a list of 10 healthy habits.• For 31 days, our mission will be to practice those

healthy habits.• We’ll record our progress through out the month.

Healthy Habits Charts

• We’ll record our progress on these charts. • At the end of each day, see which healthy

challenges you accomplished, and mark the box for each one.

Health Challenge Goal = 70%

• If we meet our goal of checking 70% of the boxes, we get a PRIZE!

• There will be a prize for each individual who gets 70%, and also a prize for the whole family if we average 70%.

Healthy Habits Journals

We will each also get a healthy habits journal.

Try to write in it a little bit each day.

Make note of things that are hard for you (or easy!), and of how you’re feeling along the way.

What are the 10 healthy habits?

(I’ll tell you…)

#1- Leaf it to Me

• Leafy greens are an excellent source of many nutrients your body needs to be strong and healthy.

• And they’re so tasty!• Do I see an artichoke

there?

#1 - Leaf it to Me

• For this one, you must eat at least one serving of leafy green vegetables during the day.

• Don’t be shy if you want to have more!

#2 - Tea of Green

• Drinking green tea helps keep you healthy by fighting off a number of diseases.

• It’s like a karate master in your body, threatening illnesses with a round house kick!

#2 - Tea of Green

• For this one, you just have to drink one cup of green tea that day!

• You might like yours with honey, or maybe iced!

#3 - Water Works

• Water works to keep your body hydrated and running smoothly.

• Your whole body needs water, and dehydration can make you feel lousy.

• Sip with ice, lemon or straight from the tap!

#3 - Water Works

• Drink water whenever you are thirsty.

• Then drink a little more!• You don’t have to go

crazy with the water, just stay hydrated.

• (The clearer your pee, the more hydrated you are!)

#4 - Scrub in the Tub

• It’s important to keep your body clean.

• Good personal hygiene benefits your mental, emotional and social health too.

• See? Even hedgehog takes a bath.

#4 - Scrub in the Tub

• This one’s easy - • Take a bath!• Or…• Take a shower!

#5 - Wash Hands

• Keeping your hands clean helps prevent the spread of diseases.

• Germs are everywhere!• Protect yourself and your

friends and family. • So, in Spanish, lavarse sus

manos!

#5 - Wash Hands

• Wash your hands through out the day…

• Before and after eating• After going to the loo• Any time you feel like

it!

#6 - Sup’s Up

• Supplements are pills or other things besides food that you add to your diet for better health.

• Vitamins, calcium and many other supplements can help improve your health.

#6 - Sup’s Up

• We will each write our supplement plan in the front of our journals.

• Only take the supplements that are in your plan, and never take extra!

#7 - Getty Sweaty

• Exercise that gets your heart rate up is excellent for your whole body.

• Even the sweating itself is good for certain organs!

• So don’t be afraid to getty sweaty!

#7 - Getty Sweaty

• Do something until you sweat!

• Walk, run, play, dance, clean, whatever.

• If you’re not up to any of these, even a steamy bath or shower can count.

#8 - Floor Time

• There are many beneficial exercises and stretches you can do right down on the floor.

• Yoga, push ups, butterfly arms and squats are all examples.

#8 - Floor Time

• Get down on the floor and use your body!

• Try some yoga, some floor exercises or stretches you know, or make up your own!

• Listen to your body. If it hurts, adjust.

#9 - Moderation Sensation

• Moderation means limiting something.

• Some foods and drinks are tasty but only good for your body in moderation.

• 1 cookie after dinner is moderation.

• 10 cookies before breakfast is NOT moderation.

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#9 - Moderation Sensation

• In your journal, you will write down your goal for any foods or drinks you want to limit.

• Example: “No more than one dessert and one small sweet a day.”

• You can check off the days you meet your goal.

#10 - Peaceful Moment

• Taking a quiet moment to yourself each day is good for your mental, emotional, spiritual and physical health.

• The world is fast and noisy and busy. Try to find calm inside.

#10 - Peaceful Moment

• Find a quiet place.• Sit alone there for at

least a few minutes.• Relax, breathe, notice

your thoughts and feelings.

• Let yourself be there in peace, just how you are.

There, now is that so hard?

• Practice 10 healthy habits for 1 month.• Record your progress on your chart and in

your journal.• Enjoy a healthy, active, fun lifestyle.• And maybe at the end, collect some prizes.

“Did I hear someone mentionPRIZES?”

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Anyone who meets the 70% goal on their own card, gets to choose between the following amazing prizes:

$10 gift card to itunes

$10 gift card to powell’s books

$10 gift card to jamba juice

A trip for you and a friend to Sharc

A trip for you and friend to Skateworld

And if the family averages 70%our prize is a…

Family Vacation!!

• We’ll go to the coast and stay in a rustic cabin or yurt!

• We’ll enjoy beaches, birding, hiking, campfires, exploring, relaxing and more!

So let’s get healthy!