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steps Challenge Toolkit Simple Stepsfor Better Healthu TABLE OF CONTENTSTMSTEPS Challenge Overview2Stress Management & Mental Wellness7STEPS Challenge All-Star States3Sleep Better Tonight8Monthly Challenges4Healthy Recipes9-18Tips for Eating Healthy5Additional Resources19Easy Exercise Ideas6Sponsored by: 1
TMSTEPS ChallengeOverviewHealth and Wellness for SNA MembersCongratulations on taking the STEPS Challenge! You’ve just takenthe first step towards living a healthier and happier life. Thefollowing 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 ofthe students you serve, it’s difficult to find time time to focus onyour own health. The STEPS Challenge helps busy school nutritionprofessionals make small, simple lifestyle changes that add up tobetter health and wellness.Personal wellness isn’t just about diet and exercise. It has manydifferent components: mental health, emotional well-being, andmuch more. Whether you’re focused on eating more fruits andveggies, making time for exercise, or just want to feel healthier, theSTEPS Challenge tools are designed to help you meet your goals.2Read on, get inspired, and start making healthy changes!
TMSTEPS Challenge All-Star States!SNA is rewarding state affiliates that step up their health and wellnessefforts! The States with the most members participating in monthlychallenges will be named “STEPS Challenge All-Star State”. The three All-Star States will be honored at ANC and receive specialprize packs!All-StarLearn more at www.schoolnutrition.org/steps.3
TMMonthly ChallengesChallenge 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:lChallenges begin in September and continue through May.lDownload the monthly tracking form from the STEPS website and print it out.llA ll month long, keep a record of your habits on the tracking sheet and give yourself points forevery time you make a healthy choice.A t the end of the month, add up your points. If you fall in the 50 points range, you’re eligible toreceive prizes from SNA!lT ellus 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/steps4
Tips for Eating HealthyTMBelow, you will find links to online resources that can help you improve your eatinghabits. 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 specificrecommended amounts.Tips for Eating More Fruits & VeggiesNeed 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, orhaving an extra helping of salad, there are plenty of ways to incorporate healthy foods into youreveryday 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 wholegrains to your eating plan, choose products that are labeled “100 percent whole grains” andmake sure the ingredient label says “whole” before the grain listed. Check out these tipsfrom the Academy of Nutrition and Dietetics: Whole Grain Tips.5
TMEasy Exercise IdeasTo get moving, check out some of the resources below. You’ll find tips to make gettingexercise 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 incontrolling your weight. You gain weight when the calories you burn, including those burnedduring physical activity, are less than the calories you eat or drink. To learn more about beginningan 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 youon the right path to a healthier lifestyle. Check out these HealthyWalking Tips from the American Heart Association.Make Your Walk a WorkoutLearn how to start (and stick to) a walking program, whetheryou’re new to exercise or already fit. Check out the tips fromWebMd.com: Walking for Exercise.6
Stress Management &Mental WellnessTMLife can be hectic, tense, and busy! Below, you’ll find some online tips to help youmanage stress and feel better.Tips for Reducing StressWe may not be able to control stress, but we can manage it. Check out some stress-managementsuggestions 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 heradventures learning to be happier. Check out some of her happiness tips, published in PsychologyToday 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 andimprove your attitude. Check out some tips from Health magazine: Simple Changes to MakeToday.7
TMSleep Better TonightWant to sleep smarter and feel more rested? Check out some helpful online resourcesbelow.10 Healthy Sleep TipsStruggling to get enough sleep each night? Check out these suggestions to help you sleep betterand get the rest you need to function, from the experts at the National Sleep Foundation: HealthySleep Tips.Myths and Facts about SleepWill a glass of wine before bed help you sleep better? Will anighttime workout keep you tossing and turning? What about TVbefore bed? The National Sleep Foundation publishes myths andfacts about getting a good night’s rest. Brush up on these to sleepsmarter: Myths v. Facts.8
TMHealthy RecipesThese 20 recipe ideas are healthy, simple,and delicious.We’ve rounded up healthy and delicious recipe ideas from around the web. Each recipe linksto the original source. All recipes are suggestions for your consideration. SNA has not testedthese recipes in a kitchen.u HEALTHY BREAKFAST BURRITOSServes: 1lllllllPrep: 5minlHealthy Recipes—BreakfastCook: 5minVegetable cooking spray2 egg whites2 whole wheat tortillas1 4 cup fat-free cheese1 4 cup rinsed canned beans (such as pinto beans or black beans)Salsa (to taste)Spray vegetable cooking spray into a frying pan. Scramble the egg whites in thepan and cook to the desired degree of doneness. Place the cooked eggs on thetortillas. Sprinkle the cheese over the eggs. Place the beans over the cheese andeggs. Roll each tortilla into a wrap. Microwave for 30 seconds. Spoon salsa on top.Source: Red Light, Green Light, Eat Right.Photo: Mitch Mandel9
Healthy Recipes—BreakfastTMu TURKEY HAM AND EGGS ON ENGLISH MUFFINSServes: 2lllllllllPrep: Under 15 minutes2 slices tomato2 tablespoons Italian dressing4 slices JENNIE-O TURKEY STORE Turkey Ham2 eggs2 tablespoons water1 tablespoon fresh chives, chopped1 English muffin, split and toasted1 3 cup Wholly Guacamole Recipe and photo: Jennie-OMarinate 2 tomato slices in 4 ounces Italian dressing for 10 minutes. Saute Turkey Ham over mediumheat for 1 minute on each side. In a bowl whisk together eggs, water, and chives. In a non-stick skilletover medium heat, cook egg mixture until just cooked. Spread muffin half with guacamole. Top withturkey ham, scrambled eggs, marinated tomato and remaining muffin half.u BREAKFAST PARFAITSHealthy Recipes—BreakfastServes: 4lllll 3 cup apricot preserves3 cups sliced strawberries2 cups low-fat vanilla yogurt1 2 cup low-fat granola without raisins2 tablespoons slivered almonds, toasted1Place apricot preserves in a medium microwave-safe bowl, and microwave at highfor 10 to 15 seconds or until preserves melt. Add strawberries, and toss gently tocoat. Spoon 1 4 cup yogurt into each of 4 parfait glasses; top each serving with 1 3 cupstrawberry mixture. Repeat the layers with the remaining yogurt and strawberrymixture. Top each serving with 2 tablespoons granola and 1 1 2 teaspoons almonds.Serve immediately.10Recipe source: Cooking Light Magazine.Photo: Jim Bathie; Jan Gautro
u Turkey Sausage and Egg TostadasHealthy Recipes—BreakfastTMServes: 4llllllll2 teaspoons butter6 lightly beaten eggsSalt and freshly ground pepper, if desired1 2 cup shredded Mexican cheese1 (14-ounce) package JENNIE-O-TURKEY STORE Lean TurkeyBreakfast Links4 warm tostada shells1 cup WHOLLY GUACAMOLE salsa1 2 cup thinly sliced green onionIn medium skillet melt butter over medium heat. Add eggs and saltRecipe and photo source:and pepper, if desired. Cook, stirring occasionally, about 3 minutes oruntil eggs are almost set. Stir in cheese. Stir until cheese is melted andeggs 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 cookedsausage into pieces. Top each warm tostada with sausage, scrambled eggs, salsa andgreen onion.u WAKE UP SMOOTHIEServes: 3llllllJennie-OHealthy Recipes—BreakfastPrep: 5 minutes1 1 4 cups orange juice, preferably calcium-fortified1 banana1 1 4 cups frozen berries, such as raspberries, blackberries,blueberries and/or strawberries1 2 cup low-fat silken tofu, or low-fat plain yogurt1 tablespoon sugar, or Splenda Granular (optional)Combine orange juice, banana, berries, tofu (or yogurt) andsugar (or Splenda), if using, in a blender; cover and blend untilcreamy. Serve immediately.Source: The EatingWell Diabetes Cookbook (2005)11
TMuGarden Turkey Salad ShellsHealthy Recipes—LunchServes: 5llllllllllll15 jumbo pasta shells1 2 ounces JENNIE-O TURKEY STORE Premium Deli Turkey Breastform the service deli, cut into thin strips1 cup shredded zucchini1 2 cup finely chopped red pepper12 tablespoons grated Parmesan cheese13 tablespoons olive oil13 tablespoons red wine vinegar11 garlic clove, minced1 2 teaspoon Italian seasoning1 2 teaspoon sugar1 4 teaspoon salt1 8 teaspoon black pepperRecipe and photo source: Jennie-OCook pasta according to package directions. In large bowl, combineturkey, zucchini, bell pepper and cheese. In small bowl, whisktogether oil, vinegar, garlic, Italian seasoning, sugar, salt, and blackpepper. Pour over turkey mixture; toss well to coat.u BLACKENED SALMON SANDWICHServes: 4lllllllllPrep: 25 minutes1 Small avocado, pitted4 Crusty whole-wheat rolls, split and toasted1 cup arugula2 plum tomatoes, thinly sliced1 2 cup thinly sliced red onion2 tablespoons lowfat mayonnaise1 pound wild salmon filet, skinned, cut into portions2 teaspoons Cajun seasoningOil grill rack; preheat grill to high. Rub salmon on both sides with blackening (orCajun) seasoning. Grill until cooked through, 3 to 4 minutes per side. Mash avocadoand mayonnaise in a small bowl. To assemble sandwiches, spread some of theavocado mixture on each roll and top with salmon, arugula, tomato and onion.12Healthy Recipes—LunchSource: Fitness Magazine
uHealthy Recipes—Lunch SOUTHWESTERNCHEESE PANINIServes: 4 l Prep: 25 minutesllllllllTM4 ounces shredded sharp Cheddar cheese 2 cup shredded carrot1 4 cup finely chopped red onion1 4 cup prepared salsa1 tablespoon chopped pickled jalapeno pepper, (optional)8 slices whole-wheat bread1 cup shredded Zucchini2 teaspoons canola oil1Recipe source: EatingWell.comHave four 15-ounce cans and a medium skillet (not nonstick) ready bythe 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 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the mediumskillet 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 cookuntil the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remainingpanini.u AMARILLO TURKEY CLUB WRAPHealthy Recipes—LunchServes: 4lllllllll4 slices JENNIE-O TURKEY STORE Turkey Bacon 4 cup mayonnaise1 4 cup smokey barbeque sauce4 (14-inch) flour tortillas8 cups salad mix1 cup shredded Cheddar cheese1 cup diced tomato1 2 cup diced red onion8 ounces JENNIE-O TURKEY STORE Oven Roasted Turkey Breast1Cook the bacon as specified on the package. In a small bowl, combine mayonnaise andbarbeque 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 wrapdiagonally and serve with additional mayonnaise mixture, if desired.Recipe and photo source: Jennie-O13
TMuHealthy Recipes—DinnerQUICKAND EASY TURKEY CHILIServes: 6 l Prep: Under 15 minutesllllll1 package JENNIE-O TURKEY STORE Lean GroundTurkey1 tablespoon chili powder1 tablespoon dried onion2 teaspoons bottled minced garlic 2 (15 1 2 ounce) cans chili beans in spicy sauce,undrained 1 (14 1 2 ounce) can salsa-style or chili-style tomatoes,undrainedRecipe and photo source: Jennie-OCrumble turkey in a large saucepan; add chili powder, onion, and garlic. Cook the turkey as specified on thepackage. 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.Healthy Recipes—Dinneru CHICKEN-ZUCCHINI ALFREDOServes: 4lllllllPrep: 30 minutesKosher salt3 tablespoons extra-virgin olive oil2 cloves garlic, minced2 zucchini, thinly sliced into half-moons4 4-ounce thin skinless, boneless chicken breastsFreshly ground pepper1. Bring a large pot of salted water to a boil. Heat1 tablespoon olive oil in a nonstick skillet overmedium heat. Add 1 clove garlic and cook 30seconds. Add the zucchini, cover and cook untiltender, stirring, about 6 minutes. Transfer to abowl.2. Heat another tablespoon of oil in the skilletover medium-high heat. Season the chickenwith 1/4 teaspoon each salt and pepper and cook14llllll12 ounces fettuccine (preferably whole wheat)1 tablespoon all-purpose flour1 cup cold low-fat milk (1%)1 2 cup evaporated nonfat milk3 4 cup freshly grated parmesan cheese1 4 cup chopped fresh parsleythrough, 2 to 3 minutes per side. Transfer to aplate.3. Cook the pasta in the boiling water as the label directs. Drain, reserving 1/2 cup cooking water;return the pasta to the pot.4. Meanwhile, whisk the flour and low-fat milkin a bowl. Place the remaining 1 clove garlicand 1 tablespoon oil in the skillet and cook overmedium-high heat, 30 seconds. Add the flour-Recipe source: Ellie Kreiger for Food Network magazinemilk mixture and bring to a boil, stirring. Reducethe heat to low and cook, stirring, 2 minutes. Addthe evaporated milk, 1/2 teaspoon salt and thecheese; stir to melt, 1 minute.5. Cut the chicken into strips. Toss with the pasta,sauce, zucchini and parsley, adding the reservedpasta water to loosen.
Healthy Recipes—DinneruBBQ CHICKEN PIZZASServes: 4llllllll Prep: 10 minutesTM2 sprays cooking spray4 medium whole-wheat tortillas1 cup chopped/shredded boneless, skinless chicken breast1 2 cup BBQ sauce3 oz. gouda cheese, smoked or regular1 2 small red onion, chopped or slivered1 2 cup fresh chopped cilantroPreheat 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 withbarbecue sauce; divide among tortillas and sprinkle each with 3Recipe source: WeightWatcherstablespoons cheese and 2 tablespoons onions. Bake until cheesemelts and bottoms of tortillas are lightly browned, about 5 to 7 minutes. Remove fromoven and sprinkle each pizza with 2 tablespoons cilantro. Slice each pizza into 4 wedgesand serve. Yields 1 pizza (4 wedges) per serving.Healthy Recipes—Dinneru FIESTA TURKEY SKILLETServes: 6llllllPrep: Less than 30 minutes1 package JENNIE-O TURKEY STORE LeanGround Turkey1 2 cup red onion, chopped1 clove garlic, minced2 cups mushrooms, quartered2 small bell peppers, cut into 1/2 inch stripsllll1 small zucchini, halved lengthwise and sliced 2 cup fat-free sour cream1 (16 ounce) jar CHI-CHI’s salsa4 cups penne pasta, cooked1Cook the lean ground turkey as specified on the package. Always cook to well-done, 165 F as measuredby a meat thermometer. Add onion and garlic; saute 5 minutes. Add mushrooms, bell peppers, and zucchini; 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.Recipe and photo source: Jennie-O15
Healthy Recipes—Dinneru SPINACH, PEAR, AND GOAT CHEESE SALAD WITH PECANSTMServes: 4lllllllPrep: 25 minutes 4 cup coarsely chopped pecans1 tablespoon canola oil, divided3 pears, peeled, cored, and cut into 1/2-inch slices1 teaspoon brown sugar1 tablespoon minced shallot1 2 teaspoon kosher salt11. Toast the pecans in a skilletover medium heat for 3 minutesor until fragrant; set aside. Add2 teaspoons canola oil to thesame skillet, and increase heatto medium-high. Add pears, andsprinkle with brown sugar; donot stir. Cook the pears 5 minutesor until lightly browned onllllll 4 teaspoon freshly ground black pepper 2 cup apple juice2 teaspoons cider vinegar1 teaspoon Dijon mustard1 (6-ounce) bag baby spinach2 ounces Gorgonzola cheese (about 1 2 cup)11bottom. Stir to melt the brownsugar. Transfer the pears to aplate.2. Add remaining 1 teaspoonoil to pan. Add shallot, salt, andpepper. Stir 30 seconds or untilfragrant. Add apple juice, cidervinegar, and mustard. Whisk;simmer 3–4 minutes or untilslightly reduced. Add pears.Placespinach in a large serving bowl.Pour pears and dressing on top,and toss. Divide salad evenlyamong 4 plates. Arrange Gorgonzola and pecans on top. Serveimmediately.Recipe source: Kimberly Mayone, Health magazineHealthy Recipes—Snacku COTTAGE CHEESE AND APPLE SLICESServes: 1lllPrep: Less than 5 minutes1 Fuji or Granny Smith apple 2 cup low-fat cottage cheese1Slice an apple, such as Fuji or Granny Smith, and top with 1 2cup of low-fat cottage cheese (look for 4-ounce four-packsfrom Breakstone). Or replace the fresh apple with two drainedcinnamon-spiced apple rings, such as Musselman’s (which can befound in the canned-fruit aisle).16Recipe source: Real Simple magazine. Photo: AnnStratton
u CHEESY TURKEY MUSHROOM CAPSHealthy Recipes—Snack TMServes: 6llllll 4 cup prepared roasted tomato sauce 2 cup (2 ounces) shredded Monterey jack cheese3 4 pound JENNIE-O TURKEY STORE Deli PremiumSeasoned Buffalo Style Turkey Breast, thinly sliced1 small onion, grilled and diced6 Portabella mushroom caps, cleaned and stemsremoved1 4 cup shredded cheddar cheese11Place mushroom caps on baking sheet. Heat oven to350 F. Spread tomato sauce inside each mushroom cap.Sprinkle with Monterey jack cheese, onion, turkey andCheddar cheese. Bake for 10 to 12 minutes until cheeseis melted and mushrooms are cooked.Recipe and photo source: Jennie-Ou CHEESE MELTHealthy Recipes—SnackServes: 1lllll 2 teaspoon spicy mustard1 slice of thin whole-grain rye bread1 slice of sharp cheddar cheese1 tomato sliceC araway seeds (optional)1Spread 1 2 teaspoon of spicy mustard on a cocktail-size sliceof thin whole-grain rye bread. Add a thin square of sharpCheddar (about the same size as the bread) and broil until thecheese melts, then top with a slice of tomato and a sprinklingof caraway seeds.Recipe source: Real Simple Magazine.Photo: Ann Straton17
Healthy Recipes—SnackTMuPEACHPIE SMOOTHIEServes: 1 l Prep: 10 minutesllllllll 2 cup nonfat milk 2 cup nonfat plain yogurt1 4 teaspoon vanilla extract1 8 teaspoon ground cinnamonPinch ground nutmegPinch ground ginger1 cup unsweetened frozen peaches1 tablespoon honey11Put all ingredients into a blender and blenduntil smooth.u QUICK MINI TURKEY PIZZASServes: 8lllllHealthy Recipes—SnackPrep: Under 15 minutes4 English muffins, split(8 ounce) can pizza sauce 8 (2 ounce) JENNIE-O TURKEY STORE Turkey Ham slices,cut in halfCup mozzarella cheese, shreddedPlace muffins, cut side up on a broiler pan. Broil muffins 4 inchesfrom heat for 1 to 2 minutes or until light brown. Spread with pizzasauce. Top with turkey ham and cheese. Broil for 1 to 2 minutesuntil cheese is melted and bubbling.18Recipe source: Ellie Krieger for FoodNetwork.comRecipe and photo source: Jennie-O
TMAdditional Resourceswww.choosemyplate.govGet nutrition information, tips to eat better and manage your weight, and othervaluable information.www.jennie-o.comTons of turkey recipes that are quick, simple, and healthy.www.heart.org/gettinghealthyTips and advice to get active eat well, manage stress, x.htmlHealthy, delicious recipes from FoodNetwork.com.http://startwalkingnow.org/Create a personal walking plan with ideas and tips from the American Heart Association.19
Sponsored by: Simple Steps TM for Better Health StepS Challenge toolkit tABLe OF CONteNtS StepS Challenge Overview 2 StepS Challenge All-Star States 3 Monthly Challenges 4 tips for eating Healthy 5 easy exercise Ideas 6 Stress Management & Mental Wellness 7 Sleep Bett
