GET HEALTHY
DAILY JOURNAL
GET HEALTHY!
HEY KIDS!
This journal is here for you to complete the Redskins
Kids Club Get Healthy! contest. By recording what
you eat and what activities you do for an entire week,
you will begin to learn the benefits of being healthy.
The NFL has challenged kids to be active for 60
minutes a day with Play60 and we want you to do that!
Don’t worry-you don’t have to get them all at the same
time, but remember it is important for your body to be
active. Moving and sweating has great long-term effects
for your body, helping you feel great now and in the future.
Not only do we want you to be active, we want you to
eat healthy! Having a balanced diet is important and can
be fun! Eating a variety of fruits and vegetables can help
you balance out your diet. Snacks are good, as long as they
have a healthy component to them, like whole grains or dairy.
Remember, it is important to be active for 60 minutes
a day and maintain a healthy diet.
Are
You
Ready To Take The
Challenge
HELPFUL TIPS
Here are some tips to help you:
1
Stretching before and after your work out will lower
your chance of injury. Stretching helps improve
flexibility and coordination.
2
Warm up before your work-out. Your stretching can
be included in your warm up, but this can also include
walking.
3
Eat fruits and vegetables as snacks instead of candy
or chips. Make them more fun to eat by making things
like Ants on a Log(see recipe below).
4
5
6
Ask your parents if you can cook with them to make
sure you’re learning how to eat healthy.
Water, water, water! Our bodies are about 60% water,
which means you should drink at least 8 glasses of
water a day, especially while maintaining an active
lifestyle, in order to maintain a healthy diet.
Make sure you always eat breakfast. Starting the day
off with a good meal will help you focus in class and
give you more energy.
MONDAY
What I ate today:
Color What You Ate:
Dairy
Fruits
Vegetables
What activities I did today: Grains
Protein
Drawing of activities:
Total Minutes: __________________
TUESDAY
What I ate today:
Color What You Ate:
Dairy
Fruits
Vegetables
What activities I did today: Grains
Protein
Drawing of activities:
Total Minutes: __________________
WEDNESDAY
What I ate today:
Color What You Ate:
Dairy
Fruits
Vegetables
What activities I did today: Grains
Protein
Drawing of activities:
Total Minutes: __________________
THURSDAY
What I ate today:
Color What You Ate:
Dairy
Fruits
Vegetables
What activities I did today: Grains
Protein
Drawing of activities:
Total Minutes: __________________
FRIDAY
What I ate today:
Color What You Ate:
Dairy
Fruits
Vegetables
What activities I did today: Grains
Protein
Drawing of activities:
Total Minutes: __________________
SATURDAY
What I ate today:
Color What You Ate:
Dairy
Fruits
Vegetables
What activities I did today: Grains
Protein
Drawing of activities:
Total Minutes: __________________
SUNDAY
What I ate today:
Color What You Ate:
Dairy
Fruits
Vegetables
What activities I did today: Grains
Protein
Drawing of activities:
Total Minutes: __________________
CONGRATULATIONS!
You’ve completed the Get Healthy! contest. Make sure you
keep eating healthy and stay physically active. Go to
www.redskinskidsclub.com/fitness for helpful hints.
Make sure you submit your Get Healthy! daily journal for your
chance to win great Redskins prizes!
GREAT JOB!
Email to: kidsclub@redskinsrule.com
Fax to: (703) 726-7186, attn: Redskins Get Healthy Contest
Mail to: Redskins Get Healthy Contest, c/o Washington Redskins Kids
Club, 21300 Redskin Park Drive, Ashburn, VA, 20147
Registration Information:
Child’s First and Last Name
Child’s Date of Birth
Kids Club Membership ID #
Parent’s First and Last Name
Parent’s Email Address
Parent’s Daytime Telephone Number
HEALTHY RECIPES
ANTS on a LOG
Ingredients
•
Celery (or similar vegetable, like carrots) sticks
•
Peanut butter
•
Raisins (can substitute craisins, cherries, or your favorite
dried fruit!)
DIRECTIONS
1 Using the celery sticks as the log, spread peanut butter on them. You can
use as much or as little as you want, usually about a tablespoon per stick
(depending on the size of the stick).
2
Add raisins (ants!) to the “log” and you are all set! A delicious, healthy
snack that will keep you energized!
EGG in a HOLE
Ingredients
•
1 Egg
•
1 slice Whole Wheat Bread
•
Cooking Spray or Butter
•
1 Glass or Cookie Cutter
DIRECTIONS
1 Heat a frying pan over medium heat. Take your glass or cookie cutter and
cut a hole in the center of the bread.
2 Once the pan is heated, spray with cooking spray or add butter and let
melt. Place the bread in the pan to toast a bit.
Then, crack the egg in the center of the bread, where you made the
3
whole. Cook the egg to your desire. It’s ok if some of it comes out the sides.
4
Towards the end, make sure to flip the bread and egg combination. Cook
on that side for about 10-15 seconds. Flip onto plate and enjoy!
FUN ACTIVITIES