health challenge
TRANSCRIPT
![Page 1: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/1.jpg)
Family Health Challenge
31 days of healthy living
![Page 2: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/2.jpg)
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.
![Page 3: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/3.jpg)
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.
![Page 4: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/4.jpg)
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%.
![Page 5: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/5.jpg)
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.
![Page 6: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/6.jpg)
What are the 10 healthy habits?
(I’ll tell you…)
![Page 7: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/7.jpg)
#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?
![Page 8: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/8.jpg)
#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!
![Page 9: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/9.jpg)
#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!
![Page 10: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/10.jpg)
#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!
![Page 11: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/11.jpg)
#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!
![Page 12: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/12.jpg)
#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!)
![Page 13: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/13.jpg)
#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.
![Page 14: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/14.jpg)
#4 - Scrub in the Tub
• This one’s easy - • Take a bath!• Or…• Take a shower!
![Page 15: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/15.jpg)
#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!
![Page 16: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/16.jpg)
#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!
![Page 17: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/17.jpg)
#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.
![Page 18: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/18.jpg)
#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!
![Page 19: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/19.jpg)
#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!
![Page 20: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/20.jpg)
#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.
![Page 21: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/21.jpg)
#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.
![Page 22: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/22.jpg)
#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.
![Page 23: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/23.jpg)
#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.
QuickTime™ and a decompressor
are needed to see this picture.
![Page 24: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/24.jpg)
#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.
![Page 25: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/25.jpg)
#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.
![Page 26: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/26.jpg)
#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.
![Page 27: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/27.jpg)
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.
![Page 28: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/28.jpg)
“Did I hear someone mentionPRIZES?”
QuickTime™ and a decompressor
are needed to see this picture.
![Page 29: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/29.jpg)
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
![Page 30: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/30.jpg)
And if the family averages 70%our prize is a…
![Page 31: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/31.jpg)
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!
![Page 32: Health Challenge](https://reader031.vdocument.in/reader031/viewer/2022030315/587d4a4a1a28ab7c638b6dd1/html5/thumbnails/32.jpg)
So let’s get healthy!