Key Focus Areas

Healthy Living
 

The Rock Eisteddfod Challenge® Foundation encourages healthy lifestyle choices for all participants in both the Rock Eisteddfod Challenge® and J Rock™.

 

 

Eat Well, Be Active

 
For J Rock™ our key message is to eat well and be active. Here are some useful tips, information and links to assist you live a healthy lifestyle!

Today’s lifestyles can make it hard for young people to stay healthy, eat well and exercise enough. Healthy eating and exercising help maintain a healthy weight.

Why is it so hard to do this?

  1. Because we rely o­n cars for transport instead of walking or riding a bike
  2. Because we spend more time sitting at a computer doing homework, using the internet or playing games
  3. Because not everyone has easy access to parks where we can be active
  4. Because there are so many different foods to choose from it’s hard to know how to make a healthy choice.
 

The Food Pyramid
The three groups of foods you eat from are often shown as a food pyramid:

  1. The bottom of the pyramid is the biggest part of the pyramid. It contains the foods you should eat more of
  2. The middle of the pyramid contains foods you should eat in moderate amounts.
  3. The top of the pyramid is the smallest part of the pyramid. It contains foods you should o­nly eat occasionally.
 

‘Junk’ Food
No food is really junk because your body will use what it needs and either store or get rid of what it doesn’t want. Fast foods, fatty foods, fizzy drinks, lollies and chocolate are fun to have sometimes, but not a good option for all the time. Many fast foods have a lot of sugar, salt or fat in them (all the things that your body o­nly needs a little bit of).

If you drink too many soft drinks and eat mostly fast foods then you will be missing out o­n getting enough vitamins and other good things that will help you to grow strong and healthy. Anyway, mums get a bit cross when you fill up o­n other stuff and then don’t eat your tea, don’t they?

If you have a lot of take-away food for dinner at your house, ask Mum or Dad if you can help by making a salad sometimes, or look for a recipe and offer to make it for tea.
 

Snacks
Well, instead of heading for the pantry and searching for those chips and biscuits, why not try some of these healthy snacks?

  1. A small sandwich, roll or crackers with peanut butter or cheese
  2. Rice cakes or oatcakes
  3. Fresh or dried fruit
  4. Yoghurt
  5. Sticks of carrot or raw vegies with dips
  6. Make a celery boat. Cut celery longways and fill with peanut paste or cheese. Make a sail out of a whole meal biscuit and sail it into your mouth!
  7. Plain popcorn
  8. Breakfast cereal
  9. Baked beans o­n toast
  10. Water, milk or fruit juice
  11. A piece of cheese and an apple.

 

Good links for healthy eating:
Health NSW – Youth
Health NSW Body Mass Index
Healthy Eating Club

 
 

Why Exercise?
These are just some benefits of exercise:

  1. It makes you feel fit, strong and healthy
  2. Your brain releases endorphins which are chemicals that make you feel good
  3. You feel relaxed
  4. It stops you feeling “stressed out”
  5. It’s fun to exercise with others
  6. It keeps your weight down
  7. Rehearsals for your Rock Eisteddfod Challenge® or J Rock™ entry will be easier!
  8. Your muscles get stronger
  9. You sleep better
  10. Your heart and lungs get stronger
  11. Your bones get stronger
  12. You have more energy to do other things
  13. You look and feel strong!
  14. You can get rid of anger and bad feelings.
 

Activate Yourself

 

  1. Climb stairs instead of using lifts or escalators.
  2. Walk/bike ride to wherever you’re going (instead of asking mum or dad to drive you).
  3. Play games at lunch, recess or after school.
  4. Practise skills like running, catching, throwing, kicking, or bouncing a ball.
  5. Talk while you walk with a friend, instead of sitting down talking.
  6. Walk or run with the dog – if you haven’t got o­ne borrow o­ne from a neighbour.
  7. Take a tape to school and dance during the lunch break. Making up dance or skipping routines is fun!
  8. Get a newspaper round and get paid while you get fit!
  9. Make and fly a kite
  10. Join a team. There are probably heaps of teams for all skinds of sports at your school. You don’t have to be a superstar to have a go, learn some skills and have fun
  11. Join an organisation like a youth group, Cubs/Brownies, Scouts/ Guides or something like these and you’ll have lots of fun plus it will keep you active
  12. Look for sports clubs around your area, Dance, Swimming, Baseball, Tennis, Softball, Badminton, Soccer, Football, Cricket, Hockey, Little Athletics, Lacrosse, Volleyball, Basketball, Fencing, Karate, Tai Chi… there are dozens around. Look in the local paper or the Yellow Pages if you don’t know what’s in your area.