August Monthly Challenge
Heading Back To School: Heading back to school is always an adventure. Staying healthy can
seem like a challenge when you need to rush out the door to go to work or get on the bus.
Remember to keep active in your busy schedules. School lunches are notorious for not being the
most nutritious for students to consume. This month we will focus on making lunches and
heading back to school seem simple, easy, and healthy.
Looking Forward: This monthly focus will include information on how to maintain a healthy
lifestyle while living your busy day-to-day life. A food challenge log has also been included to
aid in the achievement of your monthly challenge goal!
Challenge: Try new foods! See how many new foods you can try this month. Unhealthy snacks
don’t count. Try and find vegetables you’ve never eaten before or a fruit you’ve never seen.
Look up how to prepare it and fix yourself a new food. You may find that you like something
you’ve never tried before.
New Food Challenge
Use this form to meet (or exceed) your new food goal for the August challenge!
Toolkit available electronically at: http://bmcachieve.org/parish_toolkit.html
Date
New Food
Response
Would you eat this
food again?
Top Ten Nutritious Foods for Easy Lunches
Toolkit available electronically at: http://bmcachieve.org/parish_toolkit.html
1. Eggs: A hardboiled egg is the perfect thing to throw in a lunch box. In addition, eggs
contain plenty of protein, and are high in sulfur, which is an essential nutrient. The
USDA recommends no more than one egg yolk a day.
2. Apples: Easy to throw in a bag, apples contain soluble fiber, vitamin C, and help you
fulfill your fruit intake for the day.
3. Almonds and Walnuts: A handful is all you need to get the benefits of nuts in a small
nutrient dense food. Walnuts contain Omega 3 fatty acids, an important source for your
brain. Almonds help reduce heart disease risks. Nuts are also a good source of protein.
4. Avocados: Avocados are a wonderful source of healthy fats and is high in potassium,
which is very important in the high sodium environment we live in. You can use avocado
instead of mayo on your sandwiches.
5. Quinoa: This grain is very high in protein and you may
have never heard of it. It has many beneficial nutrients,
such as magnesium, iron, and B2. You can substitute
quinoa for rice in any of your recipes.
6. Blueberries: These little fruits are high in antioxidants,
such as Vitamin A, copper, Vitamin E, and Iron, which help boost your immune system
and prevent infections.
7. Dark leafy greens: Greens are full of vitamins, calcium, and fiber and are perfect for
making a small salad quickly.
8. Salmon: Salmon is filled with Omega 3 fatty acids and plenty of protein.
9. Garlic: Garlic is an anti-inflammatory and contains selenium. Perfect for adding flavor.
10. Sweet Potatoes: High in vitamin B6, vitamin C, vitamin D, iron, and magnesium.
Keeping Active in a Busy World
We all know how hard it is to remember and force yourself to
exercise when it feels like you have a million other things to do.
Here are some tips to keep active in your day to day life.
Toolkit available electronically at: http://bmcachieve.org/parish_toolkit.html

Realizing Exercise can help you. You may not feel like you have time, but in the long
run exercising will help you live a healthier and longer life by taking just thirty minutes
out of your day to dedicate to improving your health.

Exercise without equipment. Pushups, crunches, or even taking a walk or jog will
elevate your heart rate and your mood.

Try to aim for thirty minutes to an hour a day of moderate exercise, but start slow if
you’re not used to exercising much. You can always move your way up, but you do not
want to hurt yourself by going too hard in the beginning.

Exercise in a group! Having a group to exercise with can keep you motivated to keep
exercising. Get a group of people together that share a common interest and choose an
activity to do together. Members of your organization may want to join you.

For Older members, exercising can you keep your mobility. Keep your strength up to
prevent daily activities from becoming hard. Brisk walking can help reduce your risk of
falls. Remember to start slow, but stay active.
Toolkit available electronically at: http://bmcachieve.org/parish_toolkit.html
Toolkit available electronically at: http://bmcachieve.org/parish_toolkit.html
Healthy Sandwiches/Wraps
Herbed Cheese and Tomato Sandwich: 398 calories.
Why it rules: Cottage cheese is an awesome low-fat source of protein!
1 English muffin: 120 calories, ¼ cup low-fat cottage cheese: 40 calories, 2 slices tomato: 10
calories, ¼ avocado, sliced: 68 calories, 1 tablespoon spicy brown mustard: 5 calories, 1 leaf
butter lettuce: 5 calories, 1 tablespoon chives, chopped: <1 calorie, Garlic powder to taste: <1
calorie. Side Snack: 1 small banana and one square of dark chocolate (130 calories)
Turkey Wrap: 365 calories.
Why it rules: Turkey is a tasty and lean source of protein. Bonus points for
choosing the low-sodium kind!
1 whole-wheat wrap: 130 calories, 3 slices deli turkey: 90 calories, 2 tablespoons
hummus: 60 calories, 1 tablespoon goat cheese: 60 calories, 1 handful baby
spinach: 5 calories. Side Snack: 9 Parmesan Garlic and Herb Pita Chips (140
calories)
Grilled Cheese with Tomato and Turkey: 345 calories.
Why it rules: This healthier version of a grilled cheese has no butter and adds in turkey for extra
protein!
2 slices whole-wheat bread: 180 calories, 3 slices deli turkey: 90 calories, 1 slice provolone: 70
calories, 1 small spritz olive-oil spray (to grease pan panini press!): 5 calories. Side Snack: 1
small apple (60 calories)
Caesar Salmon Wrap: 364 calories.
Why it rules: Light dressing and heart-healthy salmon make this a winning wrap.
1 whole-wheat pita: 80 calories, 1 5oz.-can of salmon: 120 calories, 2 tablespoons light Caesar
dressing: 60 calories, 1 tablespoon grated parmesan cheese: 25 calories, 1 handful spinach: 5
calories. Side Snack: ¼ cucumber sliced with 2 tablespoons of hummus (75 calories)
Egg, Tomato, and Avocado Sandwich: 385 calories.
Why it rules: This sandwich is leaner than a traditional bacon, egg, and cheese. And delicious
any time of day.
1 English muffin: 120 calories, 1 large egg, fried: 75 calories, 1 teaspoon olive oil: 40 calories, ¼
avocado, sliced: 60 calories, 2 slices tomato: 10 calories. Side Snack: 1 medium-sized apple (80
calories)
Better AB&J: 390 calories.
Why it rules: Almond butter is a great swap for peanut butter.
2 slices whole-wheat bread: 180 calories, 2 tablespoons almond butter:
190 calories, 1 tablespoon reduced-sugar jelly: 20 calories. Side
Snack: ½ cup plain Greek yogurt with ¼ cup fresh blueberries (91
calories)
Toolkit available electronically at: http://bmcachieve.org/parish_toolkit.html
Policy Change: Breakfast
Organizations often have a little breakfast offered in the morning. Help your organization be
healthier by offering more nutritious options rather than doughnuts and sugary muffins.
Ways to make your breakfast healthier:

Make sure any juices offered are 100% fruit juice with no added sugars. Juice is already
naturally sweet and doesn’t need the added sugar buzz.

Have water be readily available to drink as an option instead of added calories from other
drinks.

Pull the doughnuts and try whole wheat bagels instead. Less sugar and more nutritious
for you. Whole grains tends to give longer energy sustain rather than a quick burst of
sugar.

Have a basket of fruit as an option instead of sugary treats.
Toolkit available electronically at: http://bmcachieve.org/parish_toolkit.html