How to Record Family Activity:

 

Go to your Record Activity page. Click on the box to check it off for everyday your family completes a healthy behaivor. It's that simple!

 

 

 

 

Point-Earning Behaviors include:

 

NUTRITION

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	Meal Planning – 6 pts weekly As a family, map out your meals and snacks for the week. Planning your meals will ensure that you include healthy choices, especially fruits and vegetables, and eliminate less healthy alternatives that become easy when you haven’t planned. Offer healthy options and have the kids take turns choosing.   Meal planning also leads directly to another essential healthy behavior... nutrition-based grocery shopping!  Need ideas? Try this site:  http://www.choosemyplate.gov/healthy-eating-tips/sample-menus-recipes.html
	Grocery Shopping – 6 pts weekly Once you’ve laid out your meal plan for the week, build your shopping list and go to the grocery store together. With your guidance, let the kids choose fruits and vegetables for you to purchase. Let them load the foods in the cart. Test their math and reading skills by having them compare prices and read labels. Let them see how much it costs and explain that, because you value the kids’ health, you invest in the healthiest foods. Vote on a couple family desserts for the week and let the kids pick out the ingredients as a reward.
	Eat Well – 2 pts daily Develop good habits one day at a time. Earn two points for each day that all family members consume the recommended minimum servings of Fruits/Vegetables (5), Protein (3), Whole Grains (2) and Dairy (3). Recommendations vary by age and gender, so it is recommended that families follow guidelines published at: http://www.choosemyplate.gov/food-groups/.
	Hydrate – 1 pt daily Calculate the ounces of water your body needs by dividing your weight in half. For example, if you weigh 150 lbs, you need at least 75 oz of water. Drink more when you’re exercising and more when it’s hot. Earn a point per day when all family members properly hydrate.
	Sweets Discipline – 1 pt daily Break bad habits one day at a time. Earn a point for each day that you a) consume no sugary or caffeinated beverages (i.e. sodas, coffee, kool-aid, non 100% juices) b) consume no sugary snacks (i.e. ice cream, twinkies, candy bars) or decadent desserts (light desserts like sherbet or fruit parfait are ok).

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	Exercise Planning – 6 pts weekly As a family, map out your physical activity for the week. Planning exercise time, just like meal planning, brings focus to this essential healthy behavior. Schedule at least two family exercise sessions (a walk, a bike ride, etc) and daily individual exercise.
	Move Together for 60 – 7 pts weekly Take a walk, take a jog, take a bike ride, take a swim…whatever it is, do it for at least 60 minutes and do it together—no points if somebody wimps out.
	Move Independently for 30 – 2 pts daily Most families can’t be together every day. As long as everyone gets their 30 minutes of activity in, whereever they are, the family gets two points in this category.
	Screentime Discipline – 1 pt daily Unless it’s work, the wii-Fit, or a workout video, it’s detrimental to watch or play for more than 60 minutes a day. Shut it off—that goes for every device (computer, video game, tv, smart phone, etc), and every family member (you too, mom and dad)—and earn a point.

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	Sleep – 2 pts daily Earn two points every day that you get the recommended amount of sleep. In general, adults need at least seven hours and kids need 10-12. View recommendations of the CDC at: http://www.cdc.gov/Features/Sleep/
	Volunteer – 4 pts weekly Strengthen your family by serving others. Pull a shift at a local soup kitchen, help clean up a park or write thank you letters to soldiers/police officers/firefighters. Whatever it is, spend an hour TOGETHER helping others and earn four points.
	Worship, Meditation, and/or Reading – 4 pts weekly Plenty of studies show that the family that prays together, stays together, which is why you can earn four points by attending a worship service together. If organized religion isn’t your thing, earn a point for each day that you try meditation or reading an inspiring book together for 30 minutes. You can find plenty of age-appropriate material at the library or online, but remember, the process is equally as important as the material.
	Celebrate Your Family – 4 pts weekly Earn four points when you spend 60 minutes watching family videos, looking at photo albums or visiting with a grandparent about family history.

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Cornhusker State Games – 25 pts one time Earn 25 points—and some great family memories—by registering all family members for one or more events in the Cornhusker State Games. This annual athletic festival focuses on fitness, family and fun while offering both competitive and participation events like the ENERGY Walk and WalkOmaha. Check it out at www.cornhuskerstategames.com.