DIABETES AWARENESS CHALLENGE

National Diabetes Awareness Month is observed every November to

draw attention to diabetes and its impact on millions of people.

Join us in this 10-Day Challenge to practice healthy habits, whether

you’re diabetic or not!

It’s fun for the whole family!

Check out challenges such as: • Eat This, Not That • Test Your IQ • Exercise Routines • Wear Blue • And More!

Office of Human Resources

Employee Benefits & Work/Life

Ithaca College 953 Danby Rd

Ithaca, NY, 14850

http://www.ithaca.edu/hr/benefits/wrklife 274.8000

P a g e | 2

Page 3…..…….What is the Diabetes Challenge?

The guidelines behind this 10-Day Challenge

Page 4-7…..… Educate yourself! There’s lots to learn about diabetes

Snapshot of Diabetes in the U.S.

Test Your Diabetes IQ

Page 8…………Eat This, Not That! Make a healthy swap

Try the yummy Pizza Kabob recipe!

Page 9-10.……Activity matters! Learn about the benefits of exercise

Benefits of exercise for diabetes

Parking Lot Challenge

Page 11 ………Eat This, Not That! Make a healthy swap

Try this awesome Apple Crisp!

Page 12 ……….Exercise Challenge

Grab a friend and go for a lunchtime walk

Page 13………. November 14th is World Diabetes Day!

Wear BLUE to show support for World Diabetes Day

Page 14…………Exercise Challenge

Stretch! Try these stretching exercises to relax

Page 15-16…..…Are you at risk? Take this quiz

Prediabetes Risk Factor Quiz

Page 17..………Eat This, Not That! Make a healthy swap

Try these delicious Buffalo Chicken skewers!

Page 18..……….Exercise Challenge

Wake up 20 minutes earlier for this quick work-out

Page 19………….Congratulations! You did it!

TABLE OF CONTENTS

P a g e | 3

The Employee Benefits & Work/Life department challenges you to engage in healthy activities for at least 10 days this month! These challenges are perfect for you if you’re

diabetic, non-diabetic, or prediabetic. There will be educational materials, recipe ideas, exercise suggestions, and simple quizzes to keep you engaged. With fun food swaps,

simple physical activities, and lots to learn in between, we hope to bring awareness to National Diabetes Awareness Month in November.

What is the Diabetes

Challenge?

Diet!

Exercise! Knowledge!

P a g e | 4

P a g e | 5

P a g e | 6

1. Diabetes mellitus is defined as:

a) Too much sugar or glucose in your blood stream b) Too much insulin, a hormone, in your blood stream c) Weighing too much

2. How much carbohydrate do you need each day?

a) 10% of your daily calories b) 45-65% of your daily calories c) 90% of your daily calories

3. The primary risk factor for type 2 diabetes is _____.

a) being a member of a high risk population b) family history c) viral infection d) obesity

4. Having a high blood glucose level is called ___.

a) hypoglycemia b) macrosomia c) hyperglycemia d) diabetic ketoacidosis

5. To count carbohydrates using a food label, what items do you need to look

at on the food label?

a) Serving size and grams of total carbohydrate, fiber, and sugar alcohol per serving b) Serving size and calories per serving c) Grams of sugar per serving and serving size

6. The benefits of exercise include:

a) Improved insulin sensitivity b) Lowered risk of heart disease c) Reduced stress and enhanced quality of life d) All of the above

TEST YOUR DIABETES IQ! Day 1 Challenge

P a g e | 7

7. Carbohydrates are found in which foods?

a) Starch, fruit, milk, starchy vegetables b) Cheese, steak, chicken c) Olive oil, butter and fish

8. Type 2 diabetes:

a) Is the most common form of diabetes worldwide b) Has multiple causes c) Is strongly familial d) Has a range of treatments that may include: following a diet and getting more exercise, using

one or more kinds of pills, and being treated with insulin e) All of the above

9. Which food will raise your blood glucose the most quickly?

a) A bagel b) Diet soda c) Fruit juice

10. Even if you are unable to do vigorous aerobic exercise, it is important to

increase your general activity level. Examples of how to do this include:

a) Take the stairs at work b) Park your car at the far side of the parking lot c) Spend part of your lunch hour walking d) Do errands on foot e) All of the above

11. As a person with diabetes, can sugar and sugar-containing foods be

included in your meal plan?

a) No. Sugar and sugar-containing foods make your blood sugar higher than equal amounts of other types of carbohydrate.

b) Yes. Sugar and sugar-containing foods can be included in your meal plan in moderation.

12. Different forms of diabetes include:

a) Type 1 diabetes caused by an autoimmune destruction of the insulin producing cells in the pancreas

b) Type 2 diabetes characterized by inadequate insulin production, and diminished insulin action

c) Others, for example surgical removal, injury to insulin producing cells in the pancreas, genetic mutations

d) All of the above

ANSWERS WILL BE PROVIDED ONLINE AT THE END OF THE MONTH!

P a g e | 8

Eat This: Pizza Kabobs

Not That: Sliced Pizza

Ingredients: (Makes 4 servings)

• 4 mini Babybel light cheese rounds • ½ cup pepperoni slices • 1 pint Cherry tomatoes • ½ cup white mushrooms, halved • ½ cup green bell pepper squares • Focaccia or French bread • ¼ cup Light Italian salad dressing • 1 cup pizza sauce • 8 skewers

Directions:

On a skewer, string half of a Mini Babybel light cheese round, 4 slices of pepperoni, and 2 each of cherry tomatoes, halved white mushrooms, green pepper squares, and 1-inch cubes of Focaccia or French bread. Brush assembled skewers with light Italian salad dressing, and broil or grill until vegetables are tender. Serve with heated pizza sauce for dipping.

Nutrition Comparison (approximate):

2 skewers with 1/4 cup pizza sauce = 213 calories, 19 grams carbohydrate, 9 grams fat, 13 grams protein

1 pizza slice = 365 calories, 48 grams carbohydrate, 11 grams fat, 16 grams protein

Reduce your carbohydrate count by more than half, save more than 100 calories, and cut your fat while enjoying all your favorite flavors! This is a fun alternative to pizza that is easy to enjoy with friends or family - put out a buffet of choices and let your guests pick which pizza toppings they want on their kabobs!

Eat This, Not That! Day 2 Challenge: Swap pizza for PIZZA KABOBS!

P a g e | 9

Physical activity has been shown to reduce the risk of over 25 chronic conditions, including coronary heart disease, stroke, hypertension, breast cancer, colon cancer, Type 2 diabetes and osteoporosis.

Regular physical activity and higher levels of fitness allow daily tasks to be accomplished with greater ease and comfort and with less fatigue. Research shows that as much as half the functional decline between the ages of 30 and 70 is due not to aging itself but to an inactive way of life.

• Exercise controls weight - Exercise can help prevent excess weight gain or help maintain

weight loss, often important goals for those with diabetes

• Exercise combats health conditions and diseases - Regular physical activity can help you prevent

or manage a wide range of health problems and concerns, including stroke, metabolic syndrome,

type 2 diabetes, depression, and certain types of cancer

• Exercise improves mood - Physical activity stimulates various

brain chemicals that may leave you feeling happier and more relaxed

• Exercise boosts energy - Regular physical activity can improve

your muscle strength and boost your endurance

• Exercise promotes better sleep - Regular physical activity can help

you fall asleep faster and deepen your sleep

• Exercise can be fun - It gives you a chance to unwind, enjoy the

outdoors or simply engage in activities that make you happy. Physical activity can also help you

connect with family or friends in a fun social setting

The bottom line on exercise: Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.

Want to learn more? Check out this research article about the benefits of exercise for type 2 diabetics: http://www.ncbi.nlm.nih.gov/pubmed/26084342

Benefits of Exercise

P a g e | 10

How often will you circle a parking lot trying to find a spot as close to the store as possible? Try

parking farther away to burn a few extra calories during your daily errands. If you drive to work,

parking at the far end of the lot every day can really add up. Think about it this way—you can burn an extra 10 calories every time you walk from your car to the store or office by parking farther away. If you do that five times a day, it

adds up to more than 18,000 calories over a year—or an extra five pounds (1 lb. = 3,500 calories)!

What an awesome way to aid weight loss and management of diabetes!

The challenge today may seem simple, but the extra steps in the parking lot add up! Any time that you can take the long route and add more activity

to your day, you should do it!

Parking Lot Challenge! Day 3 Challenge: Find the farthest parking spot available!

P a g e | 11

Eat This: Delicious Apple Crisp

Not That: Slice of Apple Pie

Ingredients: (Makes 9 servings!) For the apple mixture: 1 Tablespoon cinnamon ¼ teaspoon nutmeg 5 medium apples (granny smith or other tart apples work best) For the crumble: 1 cup old fashioned gluten-free oats ½ cup almond flour 1 teaspoon cinnamon ½ teaspoon nutmeg ½ teaspoon salt 2-4 tablespoons honey (depending on desired sweetness) 2-3 tablespoons almond milk 2 tablespoons coconut oil, melted

Nutrition per serving (approximate): Calories: 165 Protein: 3 grams Carbohydrates: 25 grams Fat: 7 grams Fiber: 4 grams

Directions: Heat the oven to 350 degrees Fahrenheit. Peel and core the apples, then cut them into thin slices. Put the apples into an 8x8 baking dish, then toss with the cinnamon and nutmeg. Make sure all the apples are coated and there are no bits of dry spice anywhere. Add honey if you like things extra sweet. Set the apples aside, and in a medium bowl, combine the oats, almond flour, cinnamon, nutmeg, and salt. Add the melted coconut oil, honey, and almond milk, and stir until everything is completely coated. The mixture should be slightly sticky but not liquid. If it looks a little too liquid, just add more oats to soak up the moisture. If it’s too dry, just add some more honey or almond milk. The key here is to make sure the entire mixture is coated so it can all bake together. Once the crumble is ready, sprinkle it over the apples. You can toss it around a bit or just leave on top - it’s up to you! Place it in the oven and cook for 40 minutes, or until the top looks browned and crisp.

When you’re craving something sweet, you don’t have to restrict yourself! Just make

healthy choices including seasonal fruits that replace the heavier carbohydrates found in

pies or ice cream!

Eat This, Not That! Day 4 Challenge: Swap apple pie for this awesome APPLE CRISP!

P a g e | 12

Tips for success:

• Ask a coworker or friend to join you! Make it a social activity • Keep it to 20 minutes • Check the time when you start, walk for 10 minutes, then turn around to return to your

start location! • Bring sneakers to work to put on for your walk • Walk at a comfortable pace • Add stairs and hills to use different muscles – not a problem on the IC campus! • Do this 2-3 times per week to start achieving positive results • Pat yourself on the back when you’re done! Congratulations!

Why does

walking matter?

Strengthens your heart and lowers

risk of disease

Boosts vitamin D levels and

strengthens bones

Gives you energy and makes you

happy

Keeps weight in check and

tones muscles

EXERCISE CHALLENGE Day 5 Challenge: Grab a friend from work and go for a 20 minute walk.

P a g e | 13

WEARING BLUE is your EASIEST CHALLENGE! Show support for World Diabetes Day!

WEAR BLUE! Day 6 Challenge: Wear blue to show support for World Diabetes Day on November

14th!

P a g e | 14

Hold each stretch for 10 seconds, release for 5 seconds, and hold for another 10 seconds.

1. Neck Stretch Gently lower head to one shoulder and hold. Repeat, lowering head towards opposite shoulder.

2. Chest Stretch

Reach arms behind your back. Attempt to touch palms behind yourself. Keep arms as horizontal to the floor as possible.

3. Calf/Achilles Stretch Place hands against a wall. Step back with one leg and lunge to stretch extended calf muscle. Switch legs.

4. Seated Hamstring Stretch Sit on a comfortable surface on the floor. Keep legs together and try to reach your toes!

5. “Cobra” Stretch

Lie on floor, face down. Use arms to push up your torso, stretching your back and chest. Think of yourself like a cobra snake!

6. Standing Quad Stretch Stand and raise one heel behind you, holding foot with the hand. If you need to, use opposite hand for balance by holding on to steady object, such as a chair or the wall. Switch legs.

7. Triceps Stretch Reach one arm out in front of you, then raise it behind you, as if trying to reach the tag of your shirt. Use opposite arm to gently push down on elbow. Switch arms.

8. “Hug Yourself” Stretch Take left arm and reach across to right shoulder, reaching back as far as possible. Use opposite arm to gently push on elbow to increase the stretch. Switch arms!

EXERCISE CHALLENGE! Day 7 Challenge: Take 20 minutes to do these stretching exercises.

P a g e | 15

PREDIABETES RISK FACTOR TEST Day 8 Challenge: Take the Prediabetes Risk Factor Test. It’s important to learn about

your potential risks!

P a g e | 16

P a g e | 17

Eat This:

Eat This: Buffalo Chicken Skewers

Not That: Buffalo Chicken Hot Wings

Ingredients: (Makes 4 servings)

1 pound chicken tenders, cut into 1-inch cubes 1/3 cup Buffalo wing sauce Cooking spray About 30 bite-size pieces celery (about 5 stalks) About 30 grape tomatoes Blue cheese dressing, for serving

Directions:

Thread the chicken breast tenders, celery cubes, and tomatoes onto skewers.

Brush with Buffalo wing sauce. Coat grill with cooking spray and grill skewers for a few minutes on each side until chicken is cooked through.

Serve with small dish of blue cheese dressing, for dipping!

Nutrition (approximate): 2 skewers with 3 tablespoons dressing: 360 calories 10 g carb 15 g fat 27 g protein

Eat This, Not That! Day 9 Challenge: Swap hot wings for Buffalo Chicken Skewers!

P a g e | 18

HIIT stands for High Intensity Interval Training –

One of the best ways to improve your fitness and cardiovascular health! Complete this workout and feel amazing.

Tips for Success:

o Keep a timer beside you as you’re working out o Listen to a playlist of music that you love! It’ll keep you moving and grooving o Review the entire workout before beginning, so that you know what to expect!

Push-ups Squats Butt Kicks

Triceps Dips Side Lunges

EXERCISE CHALLENGE! Day 10 Challenge: Wake up 20 minutes earlier to complete this workout routine!

P a g e | 19

Thank you for completing the Diabetes Challenge! We hope that you learned a lot, tried some new recipes, and added activity to your daily routine. Diabetes is a life-altering disease that we can all work to prevent.

Regardless of whether you have diabetes or not, your health is the most important form of happiness.

Remember these key components:

Diet! • Make healthy swaps

• Pay attention to serving size and nutrition facts

Knowledge!

• Pay attention to your risk factors

• Visit your doctor for regular well visits and

check-ups

Exercise!

• Move every single day!

• Find activity that you enjoy, and find friends to do it with

CELEBRATE! You’ve completed the 10-Day Diabetes Challenge! Congratulations!

Written by Julia Kuhlberg (Health Sciences Major)