Into a Healthier Lifestyle BINGO Challenge!
into a Healthier Lifestyle BINGO Challenge!
You challenge for the month of MAY is to complete a healthy lifestyle BINGO.
There are 4 different types of cards to play with:
Healthy Eating
Financial Wellness
Medical Health & Care
Personal Growth & Happiness
A "BINGO" must have 5 crossed off boxes in a row - vertically, horizontally or diagonally.
10 points per BINGO!
Healthy Eating
Eat 5 fruits and veggies today
Plan meals for the week and create a grocery
list
Eat breakfast (not just coffee)
No sugary beverages (juice, soda, sweet tea,
energy drinks)
Choose a lean protein for a
snack
Look into CSA or food co-op
options in your area
Cook once so you can eat twice ? use chicken or fish
Have a water bottle on your kitchen counter
at home
Track your foods and beverages
today
Use olive oil to cook with
No regular or diet soda today
Use a smaller plate or bowl
Join the Mindful Minute CCH Dietitian Wellness Blog
Add a lean protein source
into your breakfast
Have an extra helping of
vegetables at a meal
Switch out white pasta for whole
wheat pasta
Eat your meals at a table, without distractions
Talk to your Dietitian about healthy eating
goals
Pack a lunch instead of eating
out
Skip the sweets today
Use measuring cups to check your portions
Have a water bottle on your desk at work
Try a new fruit or vegetable
today
Avoid snacking after dinner
Eat 3-4 small meals today ?
no skipping meals
into a Healthier Lifestyle BINGO Challenge!
You challenge for the month of MAY is to complete a healthy lifestyle BINGO.
There are 4 different types of cards to play with:
Healthy Eating
Financial Wellness
Medical Health & Care
Personal Growth & Happiness
A "BINGO" must have 5 crossed off boxes in a row - vertically, horizontally or diagonally.
10 points per BINGO Card!
Put an extra 1% into your
retirement fund
Brown bag your lunch and avoid eating out for
one week
Short-term goal; automatically transfer $20 a month to savings
Financial Wellness
Use an envelope to hold your cash for the
week; when it's gone, it's gone
Get a free credit report if you
don't know your credit
Research and consider
refinancing a loan
Download a coupon app or clip coupons
from your newspaper
Follow the "30 Day Rule" ? wait
30 days to decide on a large
purchase
Sign-up for your insurance company's Wellness Program
If you have trouble with credit cards, put them on a freeze
(literally)
Start a budget
Invite friends over instead of
going out
Make a gift using your own talents vs buying a gift
Put your bills on auto-pay to
avoid paying late fees
Unsubscribe from tempting
sales and marketing
emails
Save $ each day and make your
own coffee
Put your loose change in a jar
Take advantage of the local
library, etc. for free resources
Buy something Go generic when
used instead of possible on
new
medications
Organize or contribute items Carpool, bike or to a garage sale walk to work
Plan meals and stick to your grocery list
Start conversations with family now to limit spending for the holidays
Lower the temperature of
your water heater to 120
degrees
into a Healthier Lifestyle BINGO Challenge!
You challenge for the month of MAY is to complete a healthy lifestyle BINGO.
There are 4 different types of cards to play with:
Healthy Eating
Financial Wellness
Medical Health & Care
Personal Growth & Happiness
A "BINGO" must have 5 crossed off boxes in a row - vertically, horizontally or diagonally.
10 points per BINGO Card!
Medical Health and Care
Calculate your BMI (body mass
index)
Take 5 minutes to stretch at your desk ? do this 3 times today
Sign-up for your insurance company's Wellness Program
Find out your fasting blood glucose (screen for diabetes)
Schedule screenings ? mammography, colonoscopy, sleep study
Sleep >7 hours
Find out what your cholesterol and triglyceride
levels are
Commit to quitting smoking
or support someone who is
Take 15 minutes to walk at lunch
Schedule a yearly eye exam
Consider talking to a counselor or seeking help for
depression or anxiety
Get your blood pressure taken
Inspect your feet and treat issues appropriately
(no home surgery, see a
podiatrist)
Be current on immunizations
Schedule a needed dental
exam
Look into seeing your Dietitian for outpatient "preventative" services
Schedule a yearly visit with
your primary care provider
Take a multivitamin if your diet is not well
balanced
Put on sun screen and/or
wear a protective hat or
clothing
Get up and stand, stretch or
walk every 90 minutes for circulation
Avoid the elevator ? take the steps all day
Walk or bike to work if able; if not, try to park further away
Find out your family history for diabetes, heart
disease and cancer
Exercise for 30 minutes today
Practice safe work
ergonomics
into a Healthier Lifestyle BINGO Challenge!
You challenge for the month of MAY is to complete a healthy lifestyle BINGO.
There are 4 different types of cards to play with:
Healthy Eating
Financial Wellness
Medical Health & Care
Personal Growth & Happiness
A "BINGO" must have 5 crossed off boxes in a row - vertically, horizontally or diagonally.
10 points per BINGO Card!
Read a fun book and lose track of
time
Sleep > 7 hours each night
Personal Growth & Happiness
Plan a family meal and enjoy being together
Sit on your front porch and look
at the stars
Journal your day; include
feelings, pros/cons to a
decision
Deep breatheinhale 4
seconds, hold 7 seconds, exhale
8 seconds
Sign-up for a community walk
or race event
Organize your junk drawer; buy some trays and
other bins
Enroll in an education class or webinar to improve your
skills
Take a bath, sit in a hot tub or go swimming ? water can be
therapeutic
Sign up for a class you have always wanted
to take
Take 5 minutes to stretch at your desk ? 3 times a day
Practice 10 minutes of meditation
Take 15 minutes Read a self-help
to walk at lunch
book
Spend 15 minutes listening to relaxing music
Clean out your garage
Practice healthy pre-sleep rituals;
no TV before bed
Volunteer at a community organization
Have lunch with a co-worker rather than at your desk
Compliment a co-worker
Hold the door for a stranger
Help a coworker without
being asked
Exercise for 30 minutes today instead of watch
TV
Clean out your closets and donate items
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