1. [NOV. 9TH
-20TH
]
DIABETES
AWARENESS
CHALLENGE
National Diabetes Month is observed every November to draw
attention to diabetes and its effects on millions of Americans. Join
us in the challenge to practice healthy habits, whether you’re
diabetic or not! Fun for the whole family!
Eat This, Not That
Swaps
Test Your
Diabetes IQ
Office of Human
Resources
Employee Benefits &
Work/Life
Ithaca College
953 Danby Rd
Ithaca, NY, 14850
http://www.ithaca.edu/hr/bene
fits/wrklife/

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Page 3…..…….What is the Diabetes Challenge?
The guidelines behind this 2-week 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!
Win a prize to celebrate your success!
TABLE OF CONTENTS

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The Employee Benefits & Work/Life department challenges you to engage in healthy
activities for 10 days! 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. Each day, we will ask for an
image of your completed activity. You can email the image to ksack@ithaca.edu or post
it to the Mind, Body, Me –Ithaca College Facebook page! For each day that you
complete an activity, you will receive one point! The person who completes the most
days will be congratulated on their health and success. With fun food swaps, simple
physical activities, and lots to learn in between, we hope to bring awareness to
National Diabetes Month in November.
What is the
Diabetes
Challenge?
Diet!
Exercise!Knowledge!

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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!
On Day 1, take this quiz and tally your score!

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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 AFTER THE CHALLENGE IS COMPLETED!

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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!
Swap pizza for PIZZA KABOBS! On Day 2, try this recipe, take a
picture, and share it with us!

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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

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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!
On Day 3, whenever you drive and reach your destination, find the farthest parking spot
available!

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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!
Swap apple pie for this awesome APPLE CRISP! On Day 4, try this
recipe, take a picture, and share it with us!

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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
On Day 5, grab a friend from work and go for a 20 minute walk around the
IC campus. Share a picture from your walk with us!

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WEARING BLUE is your EASIEST CHALLENGE!
Show support for World Diabetes Day!
WEAR BLUE!
On Day 6, wear blue to show support for World Diabetes Day on November 14th! Even better if
you wear blue all weekend! Share a picture of your blue outfit!

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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!
On Day 7, take 20 minutes to do these stretching exercises. Enjoy the
relaxation and tension relief!

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PREDIABETES RISK FACTOR TEST
On Day 8, take the Prediabetes Risk Factor Test. It’s important to learn about your
potential risks!

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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!
On Day 9, swap hot wings for Buffalo Chicken Skewers! Try this delicious
recipe, share a picture with us, and enjoy!

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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!
On Day 10, wake up 20 minutes earlier to complete this workout routine!

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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!