Simple Steps. for Better Health. steps Challenge Toolkit. Stress Management & Mental Wellness 7. STEPS Challenge Overview 2. Sleep Better Tonight 8

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1 steps Challenge Toolkit Simple Steps for Better Health TABLE OF CONTENTS STEPS Challenge Overview 2 STEPS Challenge All-Star States 3 Monthly Challenges 4 Tips for Eating Healthy 5 Stress Management & Mental Wellness 7 Sleep Better Tonight 8 Healthy Recipes 9-18 Additional Resorces 19 Easy Exercise Ideas 6 Sponsored by: 1

2 STEPS Challenge Overview Health and Wellness for SNA Members Congratlations on taking the STEPS Challenge! Yo ve jst taken the first step towards living a healthier and happier life. The following is a toolkit to help yo take steps towards eating better, getting active, and living well. Yo are often so bsy looking ot for the health and well-being of the stdents yo serve, it s difficlt to find time time to focs on yor own health. The STEPS Challenge helps bsy school ntrition professionals make small, simple lifestyle changes that add p to better health and wellness. Personal wellness isn t jst abot diet and exercise. It has many different components: mental health, emotional well-being, and mch more. Whether yo re focsed on eating more frits and veggies, making time for exercise, or jst want to feel healthier, the STEPS Challenge tools are designed to help yo meet yor goals. 2 Read on, get inspired, and start making healthy changes!

3 STEPS Challenge All-Star States! SNA is rewarding state affiliates that step p 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! All-Star Learn more at 3

4 Monthly Challenges Challenge yorself to improve yor eating habits, focs on personal health, and win special prizes! As part of the STEPS Challenge, each month, SNA will isse a monthly challenge to participants. Every challenge will have a specific goal (eating more frits, managing stress, getting active, etc.). Participating is easy: l Challenges begin in September and contine throgh May. l Download the monthly tracking form from the STEPS website and print it ot. l All month long, keep a record of yor habits on the tracking sheet and give yorself points for every time yo make a healthy choice. l At the end of the month, add p yor points. If yo fall in the 50+ points range, yo re eligible to receive prizes from SNA! l Tell s how many points yo earned! Sbmit them online at Visit for prize drawing details and official rles. To check ot the monthly challenges, download yor tracking sheets and learn more, visit: 4

5 Tips for Eating Healthy Below, yo will find links to online resorces that can help yo improve yor eating habits. Get started today! How Many Frits & Veggies Do Yo Really Need? Confsed abot how many servings of frits and vegetables yo shold be getting everyday? Visit: Enter yor age, gender, and activity level for yor specific recommended amonts. Tips for Eating More Frits & Veggies Need some help incorporating more frits and vegetables into yor diet? It s easier than yo think! Whether yo re topping yor cereal with frit, adding lettce and tomato to yor sandwich, or having an extra helping of salad, there are plenty of ways to incorporate healthy foods into yor everyday meals. Get tips for increasing yor frit and vegetable intake at: Frit and Veggies Matter. Yo ll find easy ideas to consme more prodce to improve yor diet and yor well-being. Eating Enogh Whole Grains? Did yo know that at least half of yor daily grains shold be whole grains? To add more whole grains to yor eating plan, choose prodcts that are labeled 100 percent whole grains and make sre the ingredient label says whole before the grain listed. Check ot these tips from the Academy of Ntrition and Dietetics: Whole Grain Tips. 5

6 Easy Exercise Ideas To get moving, check ot some of the resorces below. Yo ll find tips to make getting exercise fn and simple! Control Yor Weight with Physical Exercise Looking to get to or stay at a healthy weight? Both diet and physical activity play a critical role in controlling yor weight. Yo gain weight when the calories yo brn, inclding those brned dring physical activity, are less than the calories yo eat or drink. To learn more abot 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 resorces to get yo on the right path to a healthier lifestyle. Check ot these Healthy Walking Tips from the American Heart Association. Make Yor Walk a Workot Learn how to start (and stick to) a walking program, whether yo re new to exercise or already fit. Check ot the tips from WebMd.com: Walking for Exercise. 6

7 Stress Management & Mental Wellness Life can be hectic, tense, and bsy! Below, yo ll find some online tips to help yo manage stress and feel better. Tips for Redcing Stress We may not be able to control stress, bt we can manage it. Check ot some stress-management sggestions that may help yo feel better, from WebMd: Stress Redction Tips. 8 Tips to Feel Better abot Yorself Gretchen Rbin is the athor of The Happiness Project, a bestselling book and a blog abot her adventres learning to be happier. Check ot some of her happiness tips, pblished in Psychology Today magazine: Tips to Feel Better abot Yorself. Simple Changes to Improve Yor Mind, Mood, and Otlook Feeling stck in a rt? A few simple changes in yor daily rotine can sharpen yor mind and improve yor attitde. Check ot some tips from Health magazine: Simple Changes to Make Today. 7

8 Sleep Better Tonight Want to sleep smarter and feel more rested? Check ot some helpfl online resorces below. 10 Healthy Sleep Tips Strggling to get enogh sleep each night? Check ot these sggestions to help yo sleep better and get the rest yo need to fnction, from the experts at the National Sleep Fondation: Healthy Sleep Tips. Myths and Facts abot Sleep Will a glass of wine before bed help yo sleep better? Will a nighttime workot keep yo tossing and trning? What abot TV before bed? The National Sleep Fondation pblishes myths and facts abot getting a good night s rest. Brsh p on these to sleep smarter: Myths v. Facts. 8

9 Healthy Recipes These 20 recipe ideas are healthy, simple, and delicios. We ve ronded p healthy and delicios recipe ideas from arond the web. Each recipe links to the original sorce. All recipes are sggestions for yor consideration. SNA has not tested these recipes in a kitchen. Healthy Recipes Breakfast HEALTHY BREAKFAST BURRITOS Serves: 1 l Prep: 5min l Cook: 5min l Vegetable cooking spray l 2 egg whites l 2 whole wheat tortillas l 1 4 cp fat-free cheese l 1 4 cp rinsed canned beans (sch 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. Sorce: Red Light, Green Light, Eat Right. Photo: Mitch Mandel 9

10 Healthy Recipes Breakfast TURKEY HAM AND EGGS ON ENGLISH MUFFINS Serves: 2 l Prep: Under 15 mintes l 2 slices tomato l 2 tablespoons Italian dressing l 4 slices JENNIE-O TURKEY STORE Trkey Ham l 2 eggs l 2 tablespoons water l 1 tablespoon fresh chives, chopped l 1 English mffin, split and toasted l 1 3 cp Wholly Gacamole Recipe and photo: Jennie-O Marinate 2 tomato slices in 4 onces Italian dressing for 10 mintes. Sate Trkey Ham over medim heat for 1 minte on each side. In a bowl whisk together eggs, water, and chives. In a non-stick skillet over medim heat, cook egg mixtre ntil jst cooked. Spread mffin half with gacamole. Top with trkey ham, scrambled eggs, marinated tomato and remaining mffin half. BREAKFAST PARFAITS Serves: 4 Healthy Recipes Breakfast l 1 3 cp apricot preserves l 3 cps sliced strawberries l 2 cps low-fat vanilla yogrt l 1 2 cp low-fat granola withot raisins l 2 tablespoons slivered almonds, toasted Place apricot preserves in a medim microwave-safe bowl, and microwave at high for 10 to 15 seconds or ntil preserves melt. Add strawberries, and toss gently to coat. Spoon 1 4 cp yogrt into each of 4 parfait glasses; top each serving with 1 3 cp strawberry mixtre. Repeat the layers with the remaining yogrt and strawberry mixtre. Top each serving with 2 tablespoons granola and teaspoons almonds. Serve immediately. Recipe sorce: Cooking Light Magazine. Photo: Jim Bathie; Jan Gatro 10

11 Healthy Recipes Breakfast Trkey Sasage and Egg Tostadas Serves: 4 l 2 teaspoons btter l 6 lightly beaten eggs l Salt and freshly grond pepper, if desired l 1 2 cp shredded Mexican cheese l 1 (14-once) package JENNIE-O-TURKEY STORE Lean Trkey Breakfast Links l 4 warm tostada shells l 1 cp WHOLLY GUACAMOLE salsa l 1 2 cp thinly sliced green onion In medim skillet melt btter over medim heat. Add eggs and salt Recipe and photo sorce: Jennie-O and pepper, if desired. Cook, stirring occasionally, abot 3 mintes or ntil eggs are almost set. Stir in cheese. Stir ntil cheese is melted and eggs are set. Remove and keep warm. Cook the sasage as specified on the package. Always cook to well-done, 165 F. as measred by a meat thermometer. Break cooked sasage into pieces. Top each warm tostada with sasage, scrambled eggs, salsa and green onion. Healthy Recipes Breakfast WAKE UP SMOOTHIE Serves: 3 l Prep: 5 mintes l cps orange jice, preferably calcim-fortified l 1 banana l cps frozen berries, sch as raspberries, blackberries, bleberries and/or strawberries l 1 2 cp low-fat silken tof, or low-fat plain yogrt l 1 tablespoon sgar, or Splenda Granlar (optional) Combine orange jice, banana, berries, tof (or yogrt) and sgar (or Splenda), if sing, in a blender; cover and blend ntil creamy. Serve immediately. Sorce: The EatingWell Diabetes Cookbook (2005) 11

12 Healthy Recipes Lnch Garden Trkey Salad Shells Serves: 5 l 15 jmbo pasta shells l 12 onces JENNIE-O TURKEY STORE Premim Deli Trkey Breast form the service deli, ct into thin strips l 1 cp shredded zcchini l 1 2 cp finely chopped red pepper l 1 2 tablespoons grated Parmesan cheese l 1 3 tablespoons olive oil l 1 3 tablespoons red wine vinegar l 1 1 garlic clove, minced l 1 2 teaspoon Italian seasoning l 1 2 teaspoon sgar l 1 4 teaspoon salt l 1 8 teaspoon black pepper Recipe and photo sorce: Jennie-O BLACKENED SALMON SANDWICH Serves: 4 l Prep: 25 mintes Cook pasta according to package directions. In large bowl, combine trkey, zcchini, bell pepper and cheese. In small bowl, whisk together oil, vinegar, garlic, Italian seasoning, sgar, salt, and black pepper. Por over trkey mixtre; toss well to coat. Healthy Recipes Lnch l 1 Small avocado, pitted l 4 Crsty whole-wheat rolls, split and toasted l 1 cp argla l 2 plm tomatoes, thinly sliced l 1 2 cp thinly sliced red onion l 2 tablespoons lowfat mayonnaise l 1 pond wild salmon filet, skinned, ct into portions l 2 teaspoons Cajn seasoning Oil grill rack; preheat grill to high. Rb salmon on both sides with blackening (or Cajn) seasoning. Grill ntil cooked throgh, 3 to 4 mintes per side. Mash avocado and mayonnaise in a small bowl. To assemble sandwiches, spread some of the avocado mixtre on each roll and top with salmon, argla, tomato and onion. Sorce: Fitness Magazine 12

13 Healthy Recipes Lnch SOUTHWESTERN CHEESE PANINI Serves: 4 l Prep: 25 mintes l 4 onces shredded sharp Cheddar cheese l 1 2 cp shredded carrot l 1 4 cp finely chopped red onion l 1 4 cp prepared salsa l 1 tablespoon chopped pickled jalapeno pepper, (optional) l 8 slices whole-wheat bread l 1 cp shredded Zcchini l 2 teaspoons canola oil Have for 15-once cans and a medim skillet (not nonstick) ready by Recipe sorce: EatingWell.com the stove. Combine Cheddar, zcchini, carrot, onion, salsa and jalapeno (if sing) in a medim bowl. Divide among 4 slices of bread and top with the remaining bread. Heat 1 teaspoon canola oil in a large nonstick skillet over medim heat. Place 2 panini in the pan. Place the medim skillet on top of the panini, then weigh it down with the cans. Cook the panini ntil golden on one side, abot 2 mintes. Redce the heat to medim-low, flip the panini, replace the top skillet and cans, and cook ntil the second side is golden, 1 to 3 mintes more. Repeat with another 1 teaspoon oil and the remaining panini. Healthy Recipes Lnch AMARILLO TURKEY CLUB WRAP Serves: 4 l 4 slices JENNIE-O TURKEY STORE Trkey Bacon l 1 4 cp mayonnaise l 1 4 cp smokey barbeqe sace l 4 (14-inch) flor tortillas l 8 cps salad mix l 1 cp shredded Cheddar cheese l 1 cp diced tomato l 1 2 cp diced red onion l 8 onces JENNIE-O TURKEY STORE Oven Roasted Trkey Breast Cook the bacon as specified on the package. In a small bowl, combine mayonnaise and barbeqe sace. To assemble, place tortillas on a flat work srface and layer salad mix, cheese, bacon, tomato, onion, trkey and mayonnaise mixtre. Roll tortillas. Ct each wrap diagonally and serve with additional mayonnaise mixtre, if desired. Recipe and photo sorce: Jennie-O 13

14 Healthy Recipes Dinner QUICK AND EASY TURKEY CHILI Serves: 6 l Prep: Under 15 mintes l 1 package JENNIE-O TURKEY STORE Lean Grond Trkey l 1 tablespoon chili powder l 1 tablespoon dried onion l 2 teaspoons bottled minced garlic l 2 ( once) cans chili beans in spicy sace, ndrained l 1 ( once) can salsa-style or chili-style tomatoes, ndrained Recipe and photo sorce: Jennie-O CHICKEN-ZUCCHINI ALFREDO Serves: 4 l Prep: 30 mintes Crmble trkey in a large sacepan; add chili powder, onion, and garlic. Cook the trkey as specified on the package. Always cook to well-done, 165ºF as measred by a meat thermometer. Add chili beans and tomatoes; bring to a boil. Redce heat and simmer ncovered 10 mintes, stirring occasionally. Serve with desired toppings. Healthy Recipes Dinner l Kosher salt l 12 onces fettccine (preferably whole wheat) l 3 tablespoons extra-virgin olive oil l 1 tablespoon all-prpose flor l 2 cloves garlic, minced l 1 cp cold low-fat milk (1%) l 2 zcchini, thinly sliced into half-moons l 1 2 cp evaporated nonfat milk l 4 4-once thin skinless, boneless chicken breasts l 3 4 cp freshly grated parmesan cheese l Freshly grond pepper l 1 4 cp chopped fresh parsley Recipe sorce: 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 medim heat. Add 1 clove garlic and cook 30 seconds. Add the zcchini, cover and cook ntil tender, stirring, abot 6 mintes. Transfer to a bowl. 2. Heat another tablespoon of oil in the skillet over medim-high heat. Season the chicken with 1/4 teaspoon each salt and pepper and cook throgh, 2 to 3 mintes per side. Transfer to a plate. 3. Cook the pasta in the boiling water as the label directs. Drain, reserving 1/2 cp cooking water; retrn the pasta to the pot. 4. Meanwhile, whisk the flor and low-fat milk in a bowl. Place the remaining 1 clove garlic and 1 tablespoon oil in the skillet and cook over medim-high heat, 30 seconds. Add the flormilk mixtre and bring to a boil, stirring. Redce the heat to low and cook, stirring, 2 mintes. Add the evaporated milk, 1/2 teaspoon salt and the cheese; stir to melt, 1 minte. 5. Ct the chicken into strips. Toss with the pasta, sace, zcchini and parsley, adding the reserved pasta water to loosen. 14

15 BBQ CHICKEN PIZZAS Serves: 4 l Prep: 10 mintes Healthy Recipes Dinner l 2 sprays cooking spray l 4 medim whole-wheat tortillas l 1 cp chopped/shredded boneless, skinless chicken breast l 1 2 cp BBQ sace l 3 oz. goda cheese, smoked or reglar l 1 2 small red onion, chopped or slivered l 1 2 cp 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 barbece sace; divide among tortillas and sprinkle each with 3 Recipe sorce: WeightWatchers tablespoons cheese and 2 tablespoons onions. Bake ntil cheese melts and bottoms of tortillas are lightly browned, abot 5 to 7 mintes. 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. FIESTA TURKEY SKILLET Serves: 6 l Prep: Less than 30 mintes Healthy Recipes Dinner l 1 package JENNIE-O TURKEY STORE Lean Grond Trkey l 1 2 cp red onion, chopped l 1 clove garlic, minced l 2 cps mshrooms, qartered l 2 small bell peppers, ct into 1/2 inch strips l 1 small zcchini, halved lengthwise and sliced l 1 2 cp fat-free sor cream l 1 (16 once) jar CHI-CHI s salsa l 4 cps penne pasta, cooked Cook the lean grond trkey as specified on the package. Always cook to well-done, 165 F as measred by a meat thermometer. Add onion and garlic; sate 5 mintes. Add mshrooms, bell peppers, and zcchini; sate 5 mintes. Cover and cook over medim-low heat 10 mintes. Stir in sor cream and salsa. Add penne pasta; stir well. Cook over medim-low heat 3 mintes or ntil thoroghly heated. Recipe and photo sorce: Jennie-O 15

16 Healthy Recipes Dinner SPINACH, PEAR, AND GOAT CHEESE SALAD WITH PECANS Serves: 4 l Prep: 25 mintes l 1 4 cp coarsely chopped pecans l 1 tablespoon canola oil, divided l 3 pears, peeled, cored, and ct into 1/2-inch slices l 1 teaspoon brown sgar l 1 tablespoon minced shallot l 1 2 teaspoon kosher salt l 1 4 teaspoon freshly grond black pepper l 1 2 cp apple jice l 2 teaspoons cider vinegar l 1 teaspoon Dijon mstard l 1 (6-once) bag baby spinach l 2 onces Gorgonzola cheese (abot 1 2 cp) Recipe sorce: Kimberly Mayone, Health magazine 1. Toast the pecans in a skillet over medim heat for 3 mintes or ntil fragrant; set aside. Add 2 teaspoons canola oil to the same skillet, and increase heat to medim-high. Add pears, and sprinkle with brown sgar; do not stir. Cook the pears 5 mintes or ntil lightly browned on bottom. Stir to melt the brown sgar. Transfer the pears to a plate. 2. Add remaining 1 teaspoon oil to pan. Add shallot, salt, and pepper. Stir 30 seconds or ntil fragrant. Add apple jice, cider vinegar, and mstard. Whisk; simmer 3 4 mintes or ntil slightly redced. Add pears.place spinach in a large serving bowl. Por pears and dressing on top, and toss. Divide salad evenly among 4 plates. Arrange Gorgonzola and pecans on top. Serve immediately. Healthy Recipes Snack COTTAGE CHEESE AND APPLE SLICES Serves: 1 l Prep: Less than 5 mintes l 1 Fji or Granny Smith apple l 1 2 cp low-fat cottage cheese 16 Slice an apple, sch as Fji or Granny Smith, and top with 1 2 cp of low-fat cottage cheese (look for 4-once for-packs from Breakstone). Or replace the fresh apple with two drained cinnamon-spiced apple rings, sch as Msselman s (which can be fond in the canned-frit aisle). Recipe sorce: Real Simple magazine. Photo: Ann Stratton

17 Healthy Recipes Snack CHEESY TURKEY MUSHROOM CAPS Serves: 6 l 1 4 cp prepared roasted tomato sace l 1 2 cp (2 onces) shredded Monterey jack cheese l 3 4 pond JENNIE-O TURKEY STORE Deli Premim Seasoned Bffalo Style Trkey Breast, thinly sliced l 1 small onion, grilled and diced l 6 Portabella mshroom caps, cleaned and stems removed l 1 4 cp shredded cheddar cheese Place mshroom caps on baking sheet. Heat oven to 350 F. Spread tomato sace inside each mshroom cap. Sprinkle with Monterey jack cheese, onion, trkey and Cheddar cheese. Bake for 10 to 12 mintes ntil cheese is melted and mshrooms are cooked. Recipe and photo sorce: Jennie-O Healthy Recipes Snack CHEESE MELT Serves: 1 l 1 2 teaspoon spicy mstard l 1 slice of thin whole-grain rye bread l 1 slice of sharp cheddar cheese l 1 tomato slice l Caraway seeds (optional) Spread 1 2 teaspoon of spicy mstard on a cocktail-size slice of thin whole-grain rye bread. Add a thin sqare of sharp Cheddar (abot the same size as the bread) and broil ntil the cheese melts, then top with a slice of tomato and a sprinkling of caraway seeds. Recipe sorce: Real Simple Magazine. Photo: Ann Straton 17

18 Healthy Recipes Snack PEACH PIE SMOOTHIE Serves: 1 l Prep: 10 mintes l 1 2 cp nonfat milk l 1 2 cp nonfat plain yogrt l 1 4 teaspoon vanilla extract l 1 8 teaspoon grond cinnamon l Pinch grond ntmeg l Pinch grond ginger l 1 cp nsweetened frozen peaches l 1 tablespoon honey Pt all ingredients into a blender and blend ntil smooth. Recipe sorce: Ellie Krieger for FoodNetwork.com Healthy Recipes Snack QUICK MINI TURKEY PIZZAS Serves: 8 l Prep: Under 15 mintes l 4 English mffins, split l (8 once) can pizza sace l 8 (2 once) JENNIE-O TURKEY STORE Trkey Ham slices, ct in half l Cp mozzarella cheese, shredded Place mffins, ct side p on a broiler pan. Broil mffins 4 inches from heat for 1 to 2 mintes or ntil light brown. Spread with pizza sace. Top with trkey ham and cheese. Broil for 1 to 2 mintes ntil cheese is melted and bbbling. Recipe and photo sorce: Jennie-O 18

19 Additional Resorces Get ntrition information, tips to eat better and manage yor weight, and other valable information. Tons of trkey recipes that are qick, simple, and healthy. Tips and advice to get active eat well, manage stress, etc. Healthy, delicios recipes from FoodNetwork.com. Create a personal walking plan with ideas and tips from the American Heart Association. 19