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Simple Steps for Better Health

StepS Challenge toolkit

tABLe OF CONteNtSStepS Challenge Overview 2StepS Challenge All-Star States 3Monthly Challenges 4tips for eating Healthy 5easy exercise Ideas 6

Stress Management & Mental Wellness 7Sleep Better tonight 8Healthy Recipes 9-18 Additional Resources 19

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StepS Challenge OverviewHealth and Wellness for SNA Members

Congratulations on taking the StepS Challenge! You’ve just taken the first step towards living a healthier and happier life. the following is a toolkit to help you take steps towards eating better, getting active, and living well.

You are often so busy looking out for the health and well-being of the students you serve, it’s difficult to find time time to focus on your own health. the StepS Challenge helps busy school nutrition professionals make small, simple lifestyle changes that add up to better health and wellness.

personal wellness isn’t just about diet and exercise. It has many different components: mental health, emotional well-being, and much more. Whether you’re focused on eating more fruits and veggies, making time for exercise, or just want to feel healthier, the StepS Challenge tools are designed to help you meet your goals.

Read on, get inspired, and start making healthy changes!

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StepS Challenge All-Star States!SNA is rewarding state affiliates that step up their health and wellness efforts! the States with the most members participating in monthly challenges will be named “StepS Challenge All-Star State”.

the three All-Star States will be honored at ANC and receive special prize packs!

Learn more at www.schoolnutrition.org/steps.

All-Star®

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Monthly Challenges Challenge yourself to improve your eating habits, focus on personal health, and win special prizes!As part of the StepS Challenge, each month, SNA will issue a monthly challenge to participants. every challenge will have a specific goal (eating more fruits, managing stress, getting active, etc.). participating is easy:

l Challenges begin in September and continue through May.

l Download the monthly tracking form from the StepS website and print it out.

l All month long, keep a record of your habits on the tracking sheet and give yourself points for every time you make a healthy choice.

l At the end of the month, add up your points. If you fall in the 50+ points range, you’re eligible to receive prizes from SNA!

l tell us how many points you earned! Submit them online at www.schoolnutrition.org/steps.

Visit www.schoolnutrition.org/steps/prizes for prize drawing details and official rules.

to check out the monthly challenges, download your tracking sheets and learn more, visit: www.schoolnutrition.org/steps

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tips for eating Healthy Below, you will find links to online resources that can help you improve your eating habits. Get started today!

How Many Fruits & Veggies Do You Really Need? Confused about how many servings of fruits and vegetables you should be getting everyday? Visit: http://www.fruitsandveggiesmatter.gov/. enter your age, gender, and activity level for your specific recommended amounts.

tips for eating More Fruits & Veggies Need some help incorporating more fruits and vegetables into your diet? It’s easier than you think!

Whether you’re topping your cereal with fruit, adding lettuce and tomato to your sandwich, or having an extra helping of salad, there are plenty of ways to incorporate healthy foods into your everyday meals.

Get tips for increasing your fruit and vegetable intake at: Fruit and Veggies Matter.

You’ll find easy ideas to consume more produce to improve your diet and your well-being.

eating enough Whole Grains?Did you know that at least half of your daily grains should be whole grains? to add more whole grains to your eating plan, choose products that are labeled “100 percent whole grains” and make sure the ingredient label says “whole” before the grain listed. Check out these tips from the Academy of Nutrition and Dietetics: Whole Grain tips.

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easy exercise Ideasto get moving, check out some of the resources below. You’ll find tips to make getting exercise fun and simple!

Control Your Weight with physical exerciseLooking to get to or stay at a healthy weight? Both diet and physical activity play a critical role in controlling your weight. You gain weight when the calories you burn, including those burned during physical activity, are less than the calories you eat or drink. to learn more about beginning an exercise program and getting more activity, visit: physical Activity for everyone.

Get Moving? Where Do I Start?take the first step. Start with walking! Why? It’s easy, and it works! Visit: StartWalkingNow.org to find tools and resources to get you on the right path to a healthier lifestyle. Check out these Healthy Walking tips from the American Heart Association.

Make Your Walk a WorkoutLearn how to start (and stick to) a walking program, whether you’re new to exercise or already fit. Check out the tips from WebMd.com: Walking for exercise.

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Stress Management & Mental Wellness Life can be hectic, tense, and busy! Below, you’ll find some online tips to help you manage stress and feel better.

tips for Reducing StressWe may not be able to control stress, but we can manage it. Check out some stress-management suggestions that may help you feel better, from WebMd: Stress Reduction tips.

8 tips to Feel Better about YourselfGretchen Rubin is the author of the Happiness project, a bestselling book and a blog about her adventures learning to be happier. Check out some of her happiness tips, published in psychology today magazine: tips to Feel Better about Yourself.

Simple Changes to Improve Your Mind, Mood, and OutlookFeeling stuck in a rut? A few simple changes in your daily routine can sharpen your mind and improve your attitude. Check out some tips from Health magazine: Simple Changes to Make today.

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Sleep Better tonight Want to sleep smarter and feel more rested? Check out some helpful online resources below.

10 Healthy Sleep tipsStruggling to get enough sleep each night? Check out these suggestions to help you sleep better and get the rest you need to function, from the experts at the National Sleep Foundation: Healthy Sleep tips.

Myths and Facts about SleepWill a glass of wine before bed help you sleep better? Will a nighttime workout keep you tossing and turning? What about tV before bed? the National Sleep Foundation publishes myths and facts about getting a good night’s rest. Brush up on these to sleep smarter: Myths v. Facts.

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HeALtHY BReAKFASt BURRItOSServes: 1 l prep: 5min l Cook: 5min

l Vegetable cooking spray l 2 egg whites l 2 whole wheat tortillas l 1⁄4 cup fat-free cheese l 1⁄4 cup rinsed canned beans (such as pinto beans or black beans) l Salsa (to taste)

Spray vegetable cooking spray into a frying pan. Scramble the egg whites in the pan and cook to the desired degree of doneness. place the cooked eggs on the tortillas. Sprinkle the cheese over the eggs. place the beans over the cheese and eggs. Roll each tortilla into a wrap. Microwave for 30 seconds. Spoon salsa on top.

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Source: Red Light, Green Light, Eat Right. Photo: Mitch Mandel

Healthy Recipesthese 20 recipe ideas are healthy, simple, and delicious.We’ve rounded up healthy and delicious recipe ideas from around the web. each recipe links to the original source. All recipes are suggestions for your consideration. SNA has not tested these recipes in a kitchen.

Healthy Recipes—Breakfast

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tURKeY HAM AND eGGS ON eNGLISH MUFFINSServes: 2 l prep: Under 15 minutes

l 2 slices tomatol 2 tablespoons Italian dressingl 4 slices JeNNIe-O tURKeY StORe® turkey Haml 2 eggsl 2 tablespoons waterl 1 tablespoon fresh chives, choppedl 1 english muffin, split and toastedl 1⁄3 cup Wholly Guacamole®

Marinate 2 tomato slices in 4 ounces Italian dressing for 10 minutes. Saute turkey Ham over medium heat for 1 minute on each side. In a bowl whisk together eggs, water, and chives. In a non-stick skillet over medium heat, cook egg mixture until just cooked. Spread muffin half with guacamole. top with turkey ham, scrambled eggs, marinated tomato and remaining muffin half.

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Recipe and photo: Jennie-O

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Recipe source: Cooking Light Magazine. Photo: Jim Bathie; Jan Gautro

BReAKFASt pARFAItSServes: 4

l 1⁄3 cup apricot preservesl 3 cups sliced strawberries l 2 cups low-fat vanilla yogurtl 1⁄2 cup low-fat granola without raisins l 2 tablespoons slivered almonds, toasted

place apricot preserves in a medium microwave-safe bowl, and microwave at high for 10 to 15 seconds or until preserves melt. Add strawberries, and toss gently to coat. Spoon 1⁄4 cup yogurt into each of 4 parfait glasses; top each serving with 1⁄3 cup strawberry mixture. Repeat the layers with the remaining yogurt and strawberry mixture. top each serving with 2 tablespoons granola and 1 1⁄2 teaspoons almonds. Serve immediately.



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tURKeY SAUSAGe AND eGG tOStADASServes: 4

l 2 teaspoons butterl 6 lightly beaten eggsl Salt and freshly ground pepper, if desiredl 1⁄2 cup shredded Mexican cheesel 1 (14-ounce) package JeNNIe-O-tURKeY StORe® Lean turkey

Breakfast Linksl 4 warm tostada shellsl 1 cup WHOLLY GUACAMOLe® salsal 1⁄2 cup thinly sliced green onion

In medium skillet melt butter over medium heat. Add eggs and salt and pepper, if desired. Cook, stirring occasionally, about 3 minutes or until eggs are almost set. Stir in cheese. Stir until cheese is melted and eggs are set. Remove and keep warm. Cook the sausage as specified on the package. Always cook to well-done, 165°F. as measured by a meat thermometer. Break cooked sausage into pieces. top each warm tostada with sausage, scrambled eggs, salsa and green onion.

Recipe and photo source: Jennie-O

WAKe Up SMOOtHIeServes: 3 l prep: 5 minutes

l 1 1⁄4 cups orange juice, preferably calcium-fortifiedl 1 bananal 1 1⁄4 cups frozen berries, such as raspberries, blackberries,

blueberries and/or strawberriesl 1⁄2 cup low-fat silken tofu, or low-fat plain yogurtl 1 tablespoon sugar, or Splenda Granular (optional)

Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or Splenda), if using, in a blender; cover and blend until creamy. Serve immediately.

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Source: The EatingWell Diabetes Cookbook (2005)



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GARDeN tURKeY SALAD SHeLLS Serves: 5

l 15 jumbo pasta shellsl 12 ounces JeNNIe-O tURKeY StORe® premium Deli turkey Breast

form the service deli, cut into thin stripsl 1 cup shredded zucchinil 1⁄2 cup finely chopped red pepperl 12 tablespoons grated parmesan cheesel 13 tablespoons olive oill 13 tablespoons red wine vinegarl 11 garlic clove, mincedl 1⁄2 teaspoon Italian seasoningl 1⁄2 teaspoon sugarl 1⁄4 teaspoon saltl 1⁄8 teaspoon black pepper

Cook pasta according to package directions. In large bowl, combine turkey, zucchini, bell pepper and cheese. In small bowl, whisk together oil, vinegar, garlic, Italian seasoning, sugar, salt, and black pepper. pour over turkey mixture; toss well to coat.

BLACKeNeD SALMON SANDWICHServes: 4 l prep: 25 minutes

l 1 Small avocado, pittedl 4 Crusty whole-wheat rolls, split and toastedl 1 cup arugulal 2 plum tomatoes, thinly slicedl 1⁄2 cup thinly sliced red onionl 2 tablespoons lowfat mayonnaisel 1 pound wild salmon filet, skinned, cut into portionsl 2 teaspoons Cajun seasoning

Oil grill rack; preheat grill to high. Rub salmon on both sides with blackening (or Cajun) seasoning. Grill until cooked through, 3 to 4 minutes per side. Mash avocado and mayonnaise in a small bowl. to assemble sandwiches, spread some of the avocado mixture on each roll and top with salmon, arugula, tomato and onion.

Healthy Recipes—Lunch



Source: Fitness Magazine

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SOUtHWeSteRN CHeeSe pANINIServes: 4 l prep: 25 minutes

l 4 ounces shredded sharp Cheddar cheesel 1⁄2 cup shredded carrotl 1⁄4 cup finely chopped red onionl 1⁄4 cup prepared salsal 1 tablespoon chopped pickled jalapeno pepper, (optional)l 8 slices whole-wheat breadl 1 cup shredded Zucchini l 2 teaspoons canola oil

Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove. Combine Cheddar, zucchini, carrot, onion, salsa and jalapeno (if using) in a medium bowl. Divide among 4 slices of bread and top with the remaining bread. Heat 1 tea-spoon canola oil in a large nonstick skillet over medium heat. place 2 panini in the pan. place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.

AMARILLO tURKeY CLUB WRApServes: 4

l 4 slices JeNNIe-O tURKeY StORe® turkey Baconl 1⁄4 cup mayonnaisel 1⁄4 cup smokey barbeque saucel 4 (14-inch) flour tortillasl 8 cups salad mix l 1 cup shredded Cheddar cheesel 1 cup diced tomatol 1⁄2 cup diced red onionl 8 ounces JeNNIe-O tURKeY StORe® Oven Roasted turkey Breast

Cook the bacon as specified on the package. In a small bowl, combine mayonnaise and barbeque sauce. to assemble, place tortillas on a flat work surface and layer salad mix, cheese, bacon, tomato, onion, turkey and mayonnaise mixture. Roll tortillas. Cut each wrap diagonally and serve with additional mayonnaise mixture, if desired.



Recipe source: EatingWell.com


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QUICK AND eASY tURKeY CHILIServes: 6 l prep: Under 15 minutes

l 1 package JeNNIe-O tURKeY StORe® Lean Ground turkey

l 1 tablespoon chili powderl 1 tablespoon dried onionl 2 teaspoons bottled minced garlicl 2 (15 1⁄2 ounce) cans chili beans in spicy sauce,

undrainedl 1 (14 1⁄2 ounce) can salsa-style or chili-style tomatoes,

undrained

Crumble turkey in a large saucepan; add chili powder, onion, and garlic. Cook the turkey as specified on the package. Always cook to well-done, 165ºF as measured by a meat thermometer. Add chili beans and tomatoes; bring to a boil. Reduce heat and simmer uncovered 10 minutes, stirring occasionally. Serve with desired toppings.

CHICKeN-ZUCCHINI ALFReDOServes: 4 l prep: 30 minutes

l Kosher salt l 12 ounces fettuccine (preferably whole wheat)l 3 tablespoons extra-virgin olive oil l 1 tablespoon all-purpose flourl 2 cloves garlic, minced l 1 cup cold low-fat milk (1%)l 2 zucchini, thinly sliced into half-moons l 1⁄2 cup evaporated nonfat milkl 4 4-ounce thin skinless, boneless chicken breasts l 3⁄4 cup freshly grated parmesan cheesel Freshly ground pepper l 1⁄4 cup chopped fresh parsley

Healthy Recipes—Dinner



Recipe source: Ellie Kreiger for Food Network magazine

1. Bring a large pot of salted water to a boil. Heat 1 tablespoon olive oil in a nonstick skillet over medium heat. Add 1 clove garlic and cook 30 seconds. Add the zucchini, cover and cook until tender, stirring, about 6 minutes. transfer to a bowl.2. Heat another tablespoon of oil in the skillet over medium-high heat. Season the chicken with 1/4 teaspoon each salt and pepper and cook

through, 2 to 3 minutes per side. transfer to a plate.3. Cook the pasta in the boiling water as the la-bel directs. Drain, reserving 1/2 cup cooking water; return the pasta to the pot.4. Meanwhile, whisk the flour and low-fat milk in a bowl. place the remaining 1 clove garlic and 1 tablespoon oil in the skillet and cook over medium-high heat, 30 seconds. Add the flour-

milk mixture and bring to a boil, stirring. Reduce the heat to low and cook, stirring, 2 minutes. Add the evaporated milk, 1/2 teaspoon salt and the cheese; stir to melt, 1 minute.5. Cut the chicken into strips. toss with the pasta, sauce, zucchini and parsley, adding the reserved pasta water to loosen.

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BBQ CHICKeN pIZZASServes: 4 l prep: 10 minutes

l 2 sprays cooking sprayl 4 medium whole-wheat tortillasl 1 cup chopped/shredded boneless, skinless chicken breastl 1⁄2 cup BBQ saucel 3 oz. gouda cheese, smoked or regularl 1⁄2 small red onion, chopped or slivered l 1⁄2 cup fresh chopped cilantro

preheat oven to 425°F. Coat 1 or 2 baking sheets with cooking spray. place tortillas on prepared pan(s). In a small bowl, toss chicken with barbecue sauce; divide among tortillas and sprinkle each with 3 tablespoons cheese and 2 tablespoons onions. Bake until cheese melts and bottoms of tortillas are lightly browned, about 5 to 7 minutes. Remove from oven and sprinkle each pizza with 2 tablespoons cilantro. Slice each pizza into 4 wedges and serve. Yields 1 pizza (4 wedges) per serving.

Recipe source: WeightWatchers

FIeStA tURKeY SKILLetServes: 6 l prep: Less than 30 minutes

l 1 package JeNNIe-O tURKeY StORe® Lean l 1 small zucchini, halved lengthwise and sliced Ground turkey l 1⁄2 cup fat-free sour cream

l 1⁄2 cup red onion, chopped l 1 (16 ounce) jar CHI-CHI’s® salsal 1 clove garlic, minced l 4 cups penne pasta, cookedl 2 cups mushrooms, quarteredl 2 small bell peppers, cut into 1/2 inch strips

Cook the lean ground turkey as specified on the package. Always cook to well-done, 165°F as measured by a meat thermometer. Add onion and garlic; saute 5 minutes. Add mushrooms, bell peppers, and zuc-chini; saute 5 minutes. Cover and cook over medium-low heat 10 minutes. Stir in sour cream and salsa. Add penne pasta; stir well. Cook over medium-low heat 3 minutes or until thoroughly heated.

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SpINACH, peAR, AND GOAt CHeeSe SALAD WItH peCANSServes: 4 l prep: 25 minutes

l 1⁄4 cup coarsely chopped pecans l 1⁄4 teaspoon freshly ground black pepperl 1 tablespoon canola oil, divided l 1⁄2 cup apple juicel 3 pears, peeled, cored, and cut into 1/2-inch slices l 2 teaspoons cider vinegarl 1 teaspoon brown sugar l 1 teaspoon Dijon mustardl 1 tablespoon minced shallot l 1 (6-ounce) bag baby spinachl 1⁄2 teaspoon kosher salt l 2 ounces Gorgonzola cheese (about 1⁄2 cup)

COttAGe CHeeSe AND AppLe SLICeSServes: 1 l prep: Less than 5 minutes

l 1 Fuji or Granny Smith applel 1⁄2 cup low-fat cottage cheese

Slice an apple, such as Fuji or Granny Smith, and top with 1⁄2 cup of low-fat cottage cheese (look for 4-ounce four-packs from Breakstone). Or replace the fresh apple with two drained cinnamon-spiced apple rings, such as Musselman’s (which can be found in the canned-fruit aisle).


Healthy Recipes—Snack

Recipe source: Kimberly Mayone, Health magazine

Recipe source: Real Simple magazine. Photo: Ann Stratton

1. toast the pecans in a skillet over medium heat for 3 minutes or until fragrant; set aside. Add 2 teaspoons canola oil to the same skillet, and increase heat to medium-high. Add pears, and sprinkle with brown sugar; do not stir. Cook the pears 5 minutes or until lightly browned on

bottom. Stir to melt the brown sugar. transfer the pears to a plate.2. Add remaining 1 teaspoon oil to pan. Add shallot, salt, and pepper. Stir 30 seconds or until fragrant. Add apple juice, cider vinegar, and mustard. Whisk; simmer 3–4 minutes or until

slightly reduced. Add pears.place spinach in a large serving bowl. pour pears and dressing on top, and toss. Divide salad evenly among 4 plates. Arrange Gor-gonzola and pecans on top. Serve immediately.

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CHeeSY tURKeY MUSHROOM CApSServes: 6

l 1⁄4 cup prepared roasted tomato saucel 1⁄2 cup (2 ounces) shredded Monterey jack cheesel 3⁄4 pound JeNNIe-O tURKeY StORe® Deli premium

Seasoned Buffalo Style turkey Breast, thinly slicedl 1 small onion, grilled and dicedl 6 portabella mushroom caps, cleaned and stems

removedl 1⁄4 cup shredded cheddar cheese

place mushroom caps on baking sheet. Heat oven to 350°F. Spread tomato sauce inside each mushroom cap. Sprinkle with Monterey jack cheese, onion, turkey and Cheddar cheese. Bake for 10 to 12 minutes until cheese is melted and mushrooms are cooked.

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CHeeSe MeLtServes: 1

l 1⁄2 teaspoon spicy mustardl 1 slice of thin whole-grain rye breadl 1 slice of sharp cheddar cheesel 1 tomato slicel Caraway seeds (optional)

Spread 1⁄2 teaspoon of spicy mustard on a cocktail-size slice of thin whole-grain rye bread. Add a thin square of sharp Cheddar (about the same size as the bread) and broil until the cheese melts, then top with a slice of tomato and a sprinkling of caraway seeds.

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Recipe source: Real Simple Magazine. Photo: Ann Straton



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peACH pIe SMOOtHIeServes: 1 l prep: 10 minutes

l 1⁄2 cup nonfat milkl 1⁄2 cup nonfat plain yogurtl 1⁄4 teaspoon vanilla extractl 1⁄8 teaspoon ground cinnamonl pinch ground nutmegl pinch ground gingerl 1 cup unsweetened frozen peachesl 1 tablespoon honey

put all ingredients into a blender and blend until smooth.

QUICK MINI tURKeY pIZZASServes: 8 l prep: Under 15 minutes

l 4 english muffins, splitl (8 ounce) can pizza saucel 8 (2 ounce) JeNNIe-O tURKeY StORe® turkey Ham slices,

cut in halfl Cup mozzarella cheese, shredded

place muffins, cut side up on a broiler pan. Broil muffins 4 inches from heat for 1 to 2 minutes or until light brown. Spread with pizza sauce. top with turkey ham and cheese. Broil for 1 to 2 minutes until cheese is melted and bubbling.


Recipe source: Ellie Krieger for FoodNetwork.com



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Additional Resources www.choosemyplate.gov Get nutrition information, tips to eat better and manage your weight, and other valuable information.

www.jennie-o.com tons of turkey recipes that are quick, simple, and healthy.

www.heart.org/gettinghealthy tips and advice to get active eat well, manage stress, etc.

http://www.foodnetwork.com/healthy-eating/index.html Healthy, delicious recipes from FoodNetwork.com.

http://startwalkingnow.org/ Create a personal walking plan with ideas and tips from the American Heart Association.

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