Ready to get happy and healthy? Take the Happiness Challenge.

Read on to learn how.

We all know that fruits and veggies are good for you. But new research from the Produce for Better Health Foundation shows that consuming enough of any type of fruits and vegetables – canned, fresh, frozen, dried or 100% juice – as part of a healthy diet can improve your mood!

The key to unlocking this health and happiness may be as easy as opening your cupboards and pantries. Research shows that people who cook with canned foods are more likely to meet healthy dietary patterns full of fruits and veggies. That’s why I’ve teamed up with Cans Get You Cooking to make good food – and good moods – easier to achieve.

I tried cooking a healthy diet with canned foods every meal for five days. The result? My stress level significantly decreased. Because canned foods are already prepped, I was able to up my meal-prep game and serve my family wholesome, tasty recipes and get back to quality family time.

Now I’m challenging you to join me and give The Happiness Challenge a try! I’ve created the ultimate 5-day fruit-and-veggie-rich menu plan based on the Mediterranean diet and with the convenience, ease and great taste of canned foods. Below you will find everything you need to take the Challenge, including instructions for meal prep, a 5-day menu plan, a shopping list and what you need to inspire your audience to join you.

Mark your calendars! The Challenge officially begins October 14. While I chose to take the Challenge ahead of time and document my experience, on October 14 details about the Happiness Challenge will be accessible on CansGetYouCooking.com. You can direct your followers here for the same information I’m sharing with you today. And, if you or your followers complete a survey after the Challenge, you’ll be eligible to win one month of free groceries at the store of your choice!

Follow me on my channels during the Happiness Challenge, and feel free to reach out with any questions!

Facebook: /holleygraingernutrition Twitter: @holleygrainger Instagram: @holleygrainger Pinterest: /holleygrainger

Yours truly,

Holley Grainger

Meal Prep

We designed this meal plan to be as easy on you as possible. This means including suggestions for what to make ahead, and when recipes make enough for meals the next day. On the night before the first day of the challenge, we highly recommend making a few items ahead of time.

• Preheat your oven to 350ºF • Prepare the White Chicken Chili. It takes about 10 minutes to prep and 20 minutes to cook.

While it’s on the stove, you can make the remainder of the items below. • Make the carrot muffins (when’s the last time you made muffins that had both fruits and

veggies in them!?). In our opinion, the frosting is totally optional. The muffins taste great without it. After they cool, store them in an air-tight container.

• While the carrot muffins are in the oven, take 10 minutes to prep my Smoked Paprika Hummus. When it’s finished, throw this in the fridge; it will keep for five days. You’ll be snacking on it all week!

Recipes:

• White Chicken Chili • Carrot Muffin • Smoked Paprika Hummus (courtesy of Holley Grainger)

Menus Throughout the week, drink milk (about three glasses throughout the challenge), water and even a glass of red wine (maximum two glasses throughout the challenge). Wine is often included as part of the Mediterranean-style diet.

Note: the menu plan is written for one person. But the recipes included in the challenge are enough for a family of four, sometimes more! So, your family can participate too. In fact, we encourage it!

Day 1

For Day 1 of the challenge, we’re featuring a quick and easy veggie-packed breakfast, the White Chicken Chili you already prepared, veggies and paprika hummus for a snack, and easy salmon burgers for dinner. You’ll easily get over three cups of veggies today!

BREAKFAST: These delicious Veggie Frittatas only take 10 minutes to prep, and 10 minutes to cook and they make a whopping 36 servings. After you enjoy them hot for breakfast, stick them in the freezer so you can simply microwave for breakfast throughout the week.

Serve two hot with:

• 1 whole grain English muffin with 1/3 cup mashed avocado on top • 1 cup canned fruit

Recipe: Veggie Frittata

LUNCH: Heat up the White Chicken Chili that you made the night before and customize it with your favorite toppings. At a minimum, we recommend:

• ½ cup plain yogurt (instead of sour cream, we swear it will be just as delicious!) • 1 serving (8) tortilla chips

Recipe: White Chicken Chili

SNACK: 2 Tbsp Paprika Smoked Hummus with:

• 1 cup of veggies (like carrots or celery) • 1 serving (12) whole grain crackers

Recipe: Smoked Paprika Hummus (courtesy of Holley Grainger)

DINNER: These Salmon Burgers require just five ingredients and two of the main ingredients are pantry staples – canned salmon and oats. Canned salmon (just like fresh salmon) is a great source of lean protein and healthy fats. Plus, it is affordable and portable. Throw whatever is left over in the fridge. You’ll have them for lunch tomorrow!

Enjoy one burger with:

• Whole wheat hamburger bun • 1 cup canned veggies of your choice – roast, sauté or add to a salad.

Recipe: Salmon Burgers Recipe (courtesy of Holley Grainger)

Day 2

On Day 2, we’re having fruit-topped oatmeal, leftovers for lunch and a slow-cooker ragu over pasta for dinner. In the morning, take 15 minutes to assemble the ragu ingredients in your slow cooker so dinner time is a breeze. Set it and forget it! Two hours before meal time, add canned items.

BREAKFAST:

• ½ cup oatmeal made with ½ cup skim milk • 1 Tbsp cinnamon sugar • 1 cup canned peaches • 1 Tbsp toasted almonds

LUNCH: Leftovers are the key to easy lunches. For lunch today, eat the remainder of the Salmon Burgers or the White Chicken Chili. Get your veggies in with a quick salad on the side. We recommend:

• 1 cup salad greens • 1 cup grain of choice (we recommend quinoa) • ¼ cup kalamata olives • 4 slices cucumber • 4 cherry tomatoes • 2 Tbsp vinaigrette dressing

SNACK:

• 1 carrot muffin • 1 cup canned fruit of your choice • 1 cup plain yogurt

DINNER: Assemble the ragu ingredients in your slow cooker. Two hours before meal time, add canned items. Serve the ragu with:

• Cooked pasta (2 ounces = 1 serving) • 2 Tbsp parmesan cheese • 1 cup canned veggies of your choice -- roast, sauté or add to a side salad

Recipe: Slow Cooker Ragu

Day 3

For Day 3, we’re having veggie frittatas for breakfast, a Four Bean Salad for lunch, and Greek pizza for dinner. Many canned foods are some of the best sources of potassium and fiber – two nutrients that are often lacking in American diets. Today, you’ll get well over the required amount of potassium and fiber.

Before you go to bed tonight, assemble the Overnight Oats and stick them in the fridge so you can grab-and-go in the morning! BREAKFAST: Reheat two Veggie Frittatas you made on Day 1. Enjoy with one whole wheat English muffin and one cup canned fruit of your choice.

LUNCH: This Four Bean Salad only takes five minutes to whip up. Serve with:

• Your favorite salad greens • 1 serving (12) whole grain crackers • 1 apple

Recipe: Four Bean Salad

SNACK: Cottage cheese packs a powerful punch of protein and calcium for strong bones. Sweetening cottage cheese with canned fruit ensures the sugar is from natural sources for a more nutritious spin on classic favorites! We recommend:

• 1 cup canned peaches • 1 cup cottage cheese • ¼ cup granola

DINNER: Canned artichokes – a Cantry staple – take this Greek Pizza to the highest pillar! That’s because artichokes have one of the highest antioxidant contents of all fruits and vegetables, and contain healthy anti-aging, disease-fighting antioxidants!

Enjoy the Greek Pizza with one cup roasted or sautéed canned veggies and one cup canned fruit of your choice.

Recipe: Greek Pizza Recipe

TOMORROW MORNING’S OVERNIGHT OATS: Stick the oat mixture in the fridge to soften overnight. In the morning just add canned fruit and toasted almonds.

Recipe: Overnight Oats Recipe

Day 4

On Day 4, we’re having the Overnight Oats that we got started the night before, making the most of leftovers for lunch, yogurt and fruit for a snack, and some delicious Baked Chicken Taquitos for dinner!

BREAKFAST: Take the soft oat mixture out of your fridge and add the tropical fruit and toasted almonds.

Recipe: Overnight Oats Recipe

LUNCH: It’s a shame when delicious food ends up in the trash can when it could be in our bellies! For lunch, take advantage of Slow Cooker Ragu, Greek Pizza or Four Bean Salad leftovers.

No matter what you choose, be sure to have one cup of fruit with your lunch!

SNACK:

• 1 cup plain non-fat Greek yogurt • ¼ cup low-fat granola • 1 cup canned fruit of choice (cherries)

DINNER: Because canned foods like chicken, carrots and beans are already prepped, you can get healthy and delicious homemade meals, like these Baked Chicken Taquitos, on the table more often. And, leftovers are perfect for lunch boxes!

Enjoy with one cup canned veggies of your choice.

Recipe: Baked Chicken Taquitos

Day 5

You’ve almost completed the Happiness Challenge! Hopefully you’ve been proud of your ability to eat a healthy Mediterranean diet for five days – we certainly are proud of you!

BREAKFAST: This Mango-Ginger Smoothie is delicious and uses a can of evaporated milk to achieve a creamy, luxurious texture. Not a fan of mango? Try it with peaches! Skeptical of the ginger? Skip it. But, we promise, it’s worth a try! Enjoy with:

• 2 slices whole wheat toast • 1 tbsp nut spread of your choice

Recipe: Mango Ginger Smoothie

LUNCH: Enjoy any leftover chicken taquitos that may be remaining. All out? No worries, we have a quick recipe for lunch!

Greek yogurt, dill, cucumber and peppers give these chicken pizzas a Mediterranean flair! Take 10 minutes to whip up the chicken mixture, and stuff into a whole grain pita.

Enjoy with one cup of grapes.

Recipe: Mediterranean Chicken Pita

SNACK:

• ½ oz. roasted and unsalted almonds (about 11 almonds) • 1 cup plain yogurt • ¼ cup low-fat granola • 1 cup canned fruit of choice (tropical fruit)

DINNER: There are so many different ways to use canned tuna to bring healthy fats and protein to the dinner table. And, it’s not often you find a way to work in fruit to a dinner meal! Recipe: Tuna Tacos

Shopping List

Canned Items Bakery Items 1 can (15oz) Artichoke Hearts 1 pkg English Muffin, whole grain 1 can (15oz) Beef Broth 1 pkg Hamburger bun

1 can (15oz) Black Beans 2 pkgs Tortillas, corn or whole wheat

1 can (15oz) Cannellini Beans 1 pkg Whole Grain Crackers 3 cans (14.5oz) Carrots, sliced 1 loaf Whole Wheat Bread 8 cans (10oz) Chicken Breast 1 pkg Whole Wheat Pitas 1 can (15oz) Chicken Broth, can 1 can (13.5oz) Coconut Milk Dairy

1 can (15oz) Corn 1 pkg (32oz) Cottage Cheese

1 can (12oz) Evaporated Milk 1 pkg (8oz) Cream Cheese 13 cans (15oz) Fruit - Your Choice! 1 dozen Eggs

2 cans (15oz) Garbanzo beans (Chickpeas) 1 container Feta Cheese

1 can (15oz) Green Beans, French Style 1 gallon Milk 5 cans (4.5oz) Green chiles, canned 1 pkg Parmesan Cheese, grated 1 can (15.5oz) Hominy 1 pkg Shredded cheese

1 can (15oz) Kalamata olives, canned 3 container (32oz) Yogurt, plain

2 cans (15oz) Mango, diced 1 can (15oz) Mixed Vegetables Dry Ingredients 2 cans (4oz) Mushrooms, sliced 1 pkg Coconut, shredded 5 cans (15oz) Peach slices 1 pkg Crackers, whole grain 1 can (8oz) Pineapple, crushed 1 pkg Granola, low-fat 1 can (15oz) Red Beans 2 pkg Oats, rolled 2 cans (6oz) Salmon 1 pkg Pecans 1 can (6oz) Tomato paste 1 pkg Spaghetti

2 cans (28oz) Tomatoes, crushed 1 package (5oz)

Toasted or Roasted Almonds

1 can (15oz) Tropical Fruit Salad 1 bag Tortilla chips 1 can (5oz) Tuna 1 pkg Whole Grain - Your Choice! 9 cans (15oz) Veggie - Your Choice! 1 can (15oz) White Beans

Fresh Produce Pantry Items 4 each Apples Baking Soda 2 each Avocado Cayenne Pepper 1 bunch Celery Chipotle Powder 1 pint Cherry Tomatoes Cinnamon 3 each Cucumber Cumin 1 pkg Dill Dried Basil 1 head Garlic Dried Thyme 3 inches Ginger Root Flour, all-purpose 1 bunch Grapes Garlic Powder 1 each Green Cabbage, optional Ground Ginger 1 head, small Lettuce Honey 4 pkg (16oz) Mixed Salad Greens Lemon Juice 2 each Onion, red Lime Juice 3 each Onion, yellow Olive Oil 1 bunch Parsley, fresh Peanut and/or Almond Butter

Pepper Meat Red Wine Vinegar

1 lb Ground Beef Salt 1 lb Ground Pork Smoked Paprika

Sugar Refrigerated Tabasco Sauce

1 container Pesto Sauce Vanilla Extract 1 lb Pizza Dough Vegetable Oil 1 container Salsa Vinaigrette Dressing

HELPFUL RESOURCES Key Messages

Explaining the Happiness Challenge to your Followers Below are some sample messages that you can adapt to match your tone of voice and approach as an influencer.

• The Happiness Challenge is all about making good nutrition – and good moods – easier to achieve with the help of canned foods! Ready to get happy and healthy? Take the challenge with me!

• Fruit-and-veggie packed diets, like the Mediterranean-style diet, not only support our physical health, but our happiness as well. Research using data from the National Health and Nutrition Examination Survey shows that canned foods may increase adherence to these diets.

• Can you get a week’s worth of healthy meals on the table? Registered dietitian Holley Grainger helped Cans Get You Cooking® create a five-day fruit-and-veggie rich menu plan based on the Mediterranean diet that utilizes canned foods. I’m giving it a try – join me!

• By taking the short post survey about your experience taking the Happiness Challenge, you’ll be entered to win one month of free groceries at the store of your choice.

About the Mediterranean-style Diet

• The Mediterranean-style diet reflects a way of eating based on the traditional cuisine of countries that border the Mediterranean Sea, which is rich in whole grains, fruits, vegetables, beans, and sources of healthy fats, such as seafood, olive oil and nuts. This diet is one of the healthy eating plans recommended by the Dietary Guidelines for Americans to promote health and prevent chronic disease.

• Research using data from the National Health and Nutrition Examination Survey shows that canned foods may increase adherence to science-backed dietary patterns, like the Mediterranean-style diet.

Food-Mood Connection

• Ninety percent of the U.S. population does not meet vegetable intake recommendations and 85 percent of the population does not meet fruit intake recommendations. And, obesity rates continue to be high. According to data from the Centers for Disease Control and Prevention, in 2015-2016, the prevalence of obesity was 39.8 percent in adults and 18.5 percent in youth.

• New research reveals that Americans could be happier if they ate a diet high in fruits and vegetables. A recent comprehensive scientific review commissioned by the Produce for Better Health Foundation demonstrates that fruits and vegetables – fresh, frozen, canned, dried and 100 percent juice – have unique, synergistic health-promoting properties that are key to supporting happier, healthier lives.

Cans Make Meal Prep Quick and Easy

• Cooking with canned foods cuts down prep time, meaning less time in kitchen and more time with family.

• A well-stocked pantry filled with canned foods helps you get through the week with creative meals you can feel good about serving your family and friends.

Canned Foods are Nutritious

• Kids and adults who used six or more canned foods per week are more likely to have diets higher in 17 essential nutrients.

• Canned foods help adults and kids eat more nutrient rich foods, leading to healthier overall diets.

• A well-stocked pantry of canned fruits and vegetables can help you serve up the recommended 42 cups of fruit and 53 cups of vegetables a family of four needs every week.

• Canned foods support healthy eating patterns including the Healthy Mediterranean-Style and the Healthy U.S.-Style patterns recommended by the Dietary Guidelines for Americans.

The Canning Process ensures Quality, Safety, and Nutrition

• Canning naturally preserves foods nutrition, freshness and flavor. • Cans provide year-round access to seasonal fruits and vegetables and keep food fresh and

flavorful without the need for preservatives and additives. • Fresh fruits and vegetables are harvested at the peak of ripeness and canned within an

average of only four hours, sealing in their nutrition and flavor. • The high-heat canning process is one of the safest processes for preserving food, preventing

the growth of microorganisms that cause foodborne illnesses. • The canning process provides safe, quality, nutritious food with the longest shelf-life of any

type of packaging. Cans are a Sustainable Choice

• Metal food cans are 100 percent recyclable and can be recycled again and again, forever, without loss of strength or quality.

• Compared to glass and plastic containers, aluminum cans contain three times the amount of recycled materials.

• Fruit and vegetables are harvested and canned within hours, which minimizes the impact on the environment.

• Typically, canning facilities are just a few miles from the harvesting location. Because of this proximity, fruits and vegetables are canned at their peak for freshness and nutrient content.

• Waste, such as peels, cores and inedible plant matter, is removed during the canning process and reused as agricultural feed or compost.

• Canned foods help Americans reduce the amount of perishable fruits and vegetables they purchase and then throw away.