active@stAte - November Issue

active@stAte ARKANSAS STATE

UNIVERSITY

DEPARTMENT OF WELLNESS AND

HEALTH PROMOTION

Promoting Health and Wellness to the ASU Community

V O L U M E

N O V E M B E R

2 0 1 2

36

IN THIS ISSUE

What is Diabetes?

Exercise and Blood Glucose Management

Nutrition & Diabetes

Fall into Motion Update

Jingle Bell Run/Walk

Thanksgiving Meal Guide

Fall Break Modified Hours/Schedule

For questions, comments, or suggestions, please contact

Lauren Matheson at [email protected] or

972-3974

Diabetes Awareness Month

In this month’s article you will read articles about the different types of diabetes, along with their symptoms and causes. You will also find helpful information

regarding exercise, nutrition, and blood glucose management.

Also included is important information concerning our modified class schedule and hours for the upcoming Fall Break, and exciting details about the new Maintain,

Don’t Gain 2012 Holiday Challenge.

UPCOMING EVENTS

HR Benefits Fair, November 1st

Jingle Bell Run/Walk for Arthritis, November 10th

Maintain, Don’t Gain Holiday Challenge

New Topic on ASU Wellness Radio

Like us on Facebook! For articles, updates, and more, check us out at:

http://www.facebook.com/ASUWHP

What is Diabetes?

Type 1 Diabetes

Type 1 diabetes, once known as juvenile diabetes or insulin-dependent diabetes, is a chronic condition in which the pancreas produces little or no insulin, a hormone needed to allow sugar (glucose) to enter cells to produce energy. Various factors may contribute to type 1 diabetes, including genetics and exposure to certain viruses Although type 1 diabetes typically appears during adolescence, it can develop at any age. Despite active research, type 1 diabetes has no cure, although it can be managed. With proper treatment, people who have type 1 diabetes can expect to live longer, healthier lives than in the past.

Symptoms

Increased thirst and frequent urination. As excess sugar builds up in your bloodstream, fluid is pulled from your tissues. This may leave you thirsty. As a result, you may drink — and urinate — more than usual. Extreme hunger. Without enough insulin to move sugar into your cells, your muscles and organs become depleted of energy. This triggers intense hunger that may persist even after you eat. Without insulin, the sugar in your food never reaches your energy-starved tissues. Weight loss. Despite eating more than usual to relieve hunger, you may lose weight — sometimes rapidly. Without the energy sugar supplies, your muscle tissues and fat stores may simply shrink. Fatigue. If your cells are deprived of sugar, you may become tired and irritable Blurred vision. If your blood sugar level is too high, fluid may be pulled from your tissues — including the lenses of your eyes. This may affect your ability to focus clearly

When to See a Doctor

Consult your doctor if you're concerned about diabetes or if you notice any type 1 diabetes signs and symptoms.

Causes

The exact cause of type 1 diabetes is unknown. Scientists do know that in most people with type 1

diabetes, their body's own immune system — which normally fights harmful bacteria and viruses — mistakenly destroys the insulin-producing (islet) cells in the pancreas. Genetics may play a role in this process, and exposure to certain viruses may trigger the disease.

Type 2 Diabetes

Type 2 diabetes, once known as adult-onset or noninsulin-dependent diabetes, is a chronic condition that affects the way your body metabolizes sugar (glucose), your body's main source of fuel. With type 2 diabetes, your body either resists the effects of insulin — a hormone that regulates the movement of sugar into your cells — or doesn't produce enough insulin to maintain a normal glucose level. Untreated, type 2 diabetes can be life-threatening. There's no cure for type 2 diabetes, but you can manage — or even prevent — the condition. Start by eating well, exercising and maintaining a healthy weight. If diet and exercise aren't enough to control your type 2 diabetes, you may need diabetes medications or insulin therapy to manage your blood sugar.

Symptoms

Same symptoms as Type 1 Diabetes: Increased thirst and frequent urination, extreme hunger, weight loss, fatigue, and blurred vision. Slow-healing sores or frequent infections. Type 2 diabetes affects your ability to heal and resist infections. Areas of darkened skin. Some people with type 2 diabetes have patches of dark, velvety skin in the folds and creases of their bodies — usually in the armpits. This condition, called acanthosis nigricans, may be a sign of insulin resistance.

When to See a Doctor

See your doctor if you're concerned about diabetes or if you notice any type 2 diabetes symptoms.

Causes

Type 2 diabetes develops when the body becomes resistant to insulin or when the pancreas stops producing enough insulin. Exactly why this happens is unknown, although excess weight and inactivity seem to be contributing factors.

The term "diabetes mellitus" refers to a group of diseases that affect how your body uses blood glucose, commonly

called blood sugar. Glucose is vital to your health because it's an important source of energy for the cells that make

up your muscles and tissues. It's your brain's main source of fuel. If you have diabetes, no matter what type, it

means you have too much glucose in your blood, although the reasons may differ. Too much glucose can lead to

serious health problems. Chronic diabetes conditions include type 1 diabetes and type 2 diabetes. Potentially re-

versible diabetes conditions include prediabetes — when your blood sugar levels are higher than normal, but not

high enough to be classified as diabetes — and gestational diabetes, which occurs during pregnancy.

Source: The Mayo Clinic, http://www.mayoclinic.com/health/diabetes/DS01121

Eating well is one of life's greatest pleasures. Fortunately, having diabetes does not prevent you from enjoying a wide variety of foods. People with diabetes have the same nutritional needs as anyone else. Learn to eat well-balanced meals in the correct amounts, stay fit, and take your prescribed medications, and you can thrive with

diabetes.

Diabetes Super Foods with Low Glycemic Index:

Nutrition & Diabetes

Sources: http://www.diabetes.org/food-and-fitness/, http://diabetesmanager.pbworks.com

Beans (pinto, kidney, navy or

black beans) provide you with 1/3 of your daily requirement of fiber in just 1/2 cup.

Dark green leafy vegetables are low in calories and carbohydrates.

Citrus fruits (grapefruit, lemon,

oranges, and limes) are a great source of soluble fiber and vitamin C.

Sweet potatoes are a great

replacement for regular potatoes for a lower GI. Plus, there are great source of vitamin A and fiber.

Any kind of berries are great for

your dose of antioxidants and fiber. Mix it with light, non-fat yogurt for a dessert!

Tomatoes provide you with

vitamin C, iron, and vitamin E.

Fish high in Omega-3 fatty acids

are great for protein

Strive to eat whole grains rather

than enriched wheat flours.

Nuts provide a healthy fat and

help manage your hunger!

Drink fat-free milk and non-fat

yogurts.

*Discover more of what you can eat with diabetes at http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/

The chart below groups foods and gives a carbohydrate estimate. The foods in yellow on the left contain higher amounts of carbohydrates, and the foods on the right contain little to no carbohydrate. Zoom for more detail.

Exercise & Blood Glucose

Management

Being active is a big part of living a healthy lifestyle. It offers up many health benefits. This is true for people of all ages and especially true for people with diabetes or those at risk for type 2 diabetes. Medical Clearance: Since people with pre-diabetes and diabetes may have a heart or other diabetes-related problem, ADA suggests you get your doctor’s OK. Start Slowly: Set your first goal at three ten minute walks each week or even less. If you reach this goal, increase the number of minutes you walk. Then increase the number of times a week you walk. 10-min Spurts: Don’t feel that if you can’t exercise for 30 minutes at a time, it’s not worth it. It’s just as good to add up 10 minutes here and 10 minutes there for a total of 30 minutes. This may be easier to fit in. Monitor Blood Sugar: Remember that physical activity lowers blood sugar. Check your blood sugar level before any activity. You might need to eat a snack before exercising to help prevent low blood sugar if you take diabetes medications that lower your blood sugar or insulin.

Blood Glucose Management

The American Diabetes Association (ADA) recommends the following guidelines for blood glucose levels for most patients with type 2 diabetes:

70-130 mg/dL before meals or upon waking

<180 mg/dL 2 hours after the start of a meal

Refer to your doctor to receive proper resources for controlling your blood glucose levels, such as a blood glucose log, insulin pen, and a meal plan.

Symptoms of Uncontrolled Blood Sugar

For some people, there are no symptoms of high blood sugar levels (which is why it’s so important to check levels often). But for others, you’ll know your blood sugar is high if you feel very fatigued, very thirsty, or if you find you need to go to the bathroom too often.

When your blood sugar is low, it’s called hypoglycemia. Some symptoms of hypoglycemia include dizziness, headache, and irritability. Sometimes there are no symptoms. That’s why it’s good to check your levels often. You should always have glucose tablets or a piece of hard candy that’s not sugar-free on hand to raise your blood sugar quickly in case you experience hypoglycemia.

Sources: The Mayo Clinic, http://www.mayoclinic.com/health/type-2-diabetes, American Diabetes Association, http://www.diabetes.org/food-and-fitness/, http://www.getbloodsugarcontrol.com/control-blood-sugar/default.aspx

2012 Holiday Challenge

The Department of Wellness and Health Promotion

Stressing about how you’re going to keep off the pounds this holiday season? Don’t worry! Join the ASU Department of Wellness and Health Promotion for the Maintain, Don’t Gain Holiday Challenge. This simple contest challenges you to gain no more than two pounds between Thanksgiving and New Year’s Day. Best of all it’s completely FREE!

MAINTAIN, MAINTAIN, MAINTAIN,

DON’T GAIN!DON’T GAIN!DON’T GAIN!

The initial weigh-ins will take place on the following dates and times:

Friday, 11/16 from 12:00 pm–2:00 pm

Monday, 11/19 from 8:00 am–10:00 am

The final weigh-ins will take place on the following dates and times:

Friday, 1/4 from 12:00 pm–2:00 pm

Monday, 1/7 from 8:00 am–10:00 am

[email protected] 870-972-3974

Registration runs November 1st—15th

Please contact Lauren

Matheson with your name, email, and requested initial

weigh in time.

To Reg ister

The goal of the Maintain, Don’t Gain Challenge is to gain no more than 2 pounds between Thanksgiving and New Year’s Day. All participants must have initial and final weigh-ins in order to be eligible for prizes.

All weigh-ins will take place in the Free Weight Room office in the HPESS building. Please refer to the schedule below to schedule your weigh-in.

All participants who complete the challenge gaining no more than two pounds, will be entered in the prize drawing. The drawing will take place on Wednesday, January 9th.

Prizes Inc lude

Gift Cards Fitness Kit Coupons T-Shirts And more!

* Number of prize drawings will depend upon number of

registered participants.

ASU Wellness and Health Promotion Modified Group Exercise Schedule

Fall Break 2012 - November 19th-23rd

TIME Monday Tuesday Wednesday Thursday Friday

10:30am 10:45 am

Walk Warriors

Walk Warriors

Walk Warriors

11:00am 11:45am

Circuit Training

Circuit

Training

12:00pm 12:45am

Water Aerobics

Water Aerobics

12:15pm 12:45pm

Core Training

CLOSED No Classes

12:15pm 1:00pm

YOGA YOGA

2:30pm 2:45 pm

Walk Warriors

Walk

Warriors

4:00pm 4:45pm

Desk to 5k

5:15pm 6:00pm

Circuit Training

Circuit Training

Classes will begin on the first day of the fall semester, unless otherwise noted.

All highlighted classes are held in the HPESS building on the 3rd floor Dance Studio

Circuit Training Classes will be held in the Fitness Room on the 1st Floor

Yoga classes will be held on the 1st floor in the Gymnastics Room (112)

Desk to 5k will meet in 1st floor lobby area of the HPESS building.

Walk Warriors will meet at the Fountain

Modified Free Weight Room Schedule

Monday & Tuesday……………….………….……..11:00am - 6:00pm

Wednesday……………………………………….….11:00am - 3:00pm

Thursday & Friday……………………………………………..CLOSED

Due to the Fall Break Holiday November 19th-23rd, our hours and group exercise class schedule will be modified as listed below.

Regular hours will resume November 26th.

ASU Wellness and Health Promotion Group Exercise Schedule

Fall 2012

TIME Monday Tuesday Wednesday Thursday Friday

10:30am 10:45 am

Walk Warriors begins 9/24





11:00am 11:45am

Circuit Training

Circuit

Training

Circuit Training

12:00pm 12:45am

Water Aerobics

Water Aerobics

Water Aerobics

12:15pm 12:45pm

Core Training

Pilates

12:15pm 1:00pm

YOGA YOGA YOGA

2:30pm 2:45 pm



4:00pm 4:45pm

Desk to 5k

begins 9/24

Desk to 5k

begins 9/24

Desk to 5k

begins 9/24

5:15pm 6:00pm

Cardio Sculpt Zumba Cardio Sculpt Zumba

5:15pm 6:00pm

Water

Aerobics

Water Aerobics

5:20pm 6:00pm

Desk to 5k

begins 10/2

Desk to 5k

begins 10/2

Classes will begin on the first day of the fall semester, unless otherwise noted.

All highlighted classes are held in the HPESS building on the 3rd floor Dance Studio

Circuit Training Classes will be held in the Fitness Room on the 1st Floor

Yoga classes will be held on the 1st floor in the Gymnastics Room (112)

Desk to 5k will meet in 1st floor lobby area of the HPESS building.

Walk Warriors will meet at the Fountain

ASU Wellness Radio on KASU 91.9 FM Streaming LIVE on kasu.org. Listen in for all the Hot Topics in Wellness Today. Each month will consist of a new Wellness topic.

Special guests will be interviewed along with the discussion on the topic.

November Topics: Diabetes Awareness

Listen on Wednesdays @ 4:44pm and Saturdays @ 8:34am

You won’t want to miss it!!!

HPESS Workout Hours

Fitness Room

Monday - Thursday…………………………………...7:00am - 7:00pm

Friday…………………………….…………..……..…..7:00am - 5:00pm

Free Weight Room

Monday - Thursday……………….………….……..11:00am - 7:00pm

Friday……………………………………….…………11:00am - 5:00pm

ASU Wellness Radio on KASU 91.9 FM Streaming LIVE on kasu.org. Listen in for all the Hot Topics in Wellness Today. Each month will consist of a new Wellness topic.

Special guests will be interviewed along with the discussion on the topic.

November Topics: Diabetes Awareness

Listen on Wednesdays @ 4:44pm and Saturdays @ 8:34am

You won’t want to miss it!!!

fall into

Top Ten

As of Week 7

1) Susan Roehrig – 9800 points

2) Stacy Walz – 6610 points

3) Diana Williams – 6515 points

4) Jennifer Bouldin – 5120 points

5) Melodie Philhours – 4535 points

6) Lina Owens – 3495 points

7) Tracy Woodruff – 3345 points

8) Laura Surdyk – 2735points

9) Jessica Daniels — 1380 points

10) Lillie Fears — 800 points

Everyone’s doing great! Keep up the good work!

A S U D e p a r t m e n t o f W e l l n e s s a n d H e a l t h P r o m o t i o n

Personal Training Program

Now is the time to take your health and wellness to the

next level. The Department of Wellness and Health

Promotion is now offering Personal Training. You will

have the opportunity to set goals, find your starting

point through physical fitness testing, receive an

individualized exercise program, and work one on one

with our staff.

Don’t wait... There are limited spaces available. This is

a first come first serve opportunity. There will be a

waiting list if needed, and when a trainer opens up, the

next client will be called to start their program.

For more information or to set up your

Initial Consultation please contact:

Lauren Matheson

[email protected]

972-3974

Personal Training Packages

FREE Fitness Assessment with purchase of any package

Individual Packages

1. FA and 1 Session $20.00

2. FA and 3 Sessions $30.00





Buddy Packages






Desk to 5K Run Club

Meeting Days and Time

MWF @ 4:00pm

TR @ 5:20 pm

ASU Walk Warriors

Meeting Days and Times

Daily 10:30 - 10:45am

@ Fountain

Monday & Wednesday

2:30 - 2:45pm

@ Fountain

Starting

Monday 9/24/12

Starting

Monday

Sept. 24th, 2012

Thanksgiving is a time when people tend to overeat and feel miserable after eating all that delicious food. This year, try cut-ting 850 calories from your meal and still manage to savor the flavor! Full recipes can be found at eatingwell.com.

Source: http://www.eatingwell.com/recipes_menus/recipe_slideshows/thanksgiving_meal_makeover?slide=1#leaderboardad

Your Thanksgiving

Cider Gravy Make this low-fat gravy in the roasting pan while the turkey rests. Apple cider adds rich fall

flavor.

Apple-Shallot Roasted Turkey

Roasting the herb-rubbed turkey with apples and shallots is the secret to flavorful meat. Extra shallots in the roasting pan give the gravy a rich, caramelized shallot flavor

Cornbread and Sausage Stuffing Cornbread stuffing, a Southern favorite, is a nice change from more traditional white-bread stuffing. Our delectable recipe uses Italian turkey sausage, rather than pork, and omits all the butter and cream to cut the fat by two-thirds. The stuffing is lower in sodium as well and so easy to make that it's sure to become a favorite side year-round.

Apple-Shallot Roasted Turkey

Per serving: 155 calories; 5 g fat ( 1 g sat , 2 g mono ); 63 mg cholesterol; 25 g protein; 0 g fiber; 115 mg sodium; 258 mg potassium. 12 Servings, 3 ounces each, and leftovers Active Time: 45 min Total Time: 3 1/2 hours

Ingredients

1 10- to 12-pound turkey

2 tablespoons canola oil

2 tablespoons chopped fresh parsley, plus 3 sprigs

1 tablespoon chopped fresh sage, plus 3 sprigs

1 tablespoon chopped fresh thyme, plus 3 sprigs

1 teaspoon kosher salt

1 teaspoon freshly ground pepper

1 1/2 pounds shallots, peeled and halved lengthwise, divided

1 tart green apple, quartered

3 cups water, plus more as needed

Preparation

1. Position rack in lower third of oven; preheat to 475°F.

2. Remove giblets and neck from turkey cavities and

reserve for making Turkey Giblet Stock. Place the turkey,

breast-side up, on a rack in a large roasting pan; pat dry with paper towels.

3. Combine oil, chopped parsley, sage, thyme, salt and

pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place herb sprigs, 6 shallot halves and apple in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add 3 cups water to the pan.

4. Roast the turkey until the skin is golden brown, 45

minutes. Remove the turkey from the oven. If using a remote digital thermometer, insert it into the deepest part of the thigh, close to the joint. Cover just the breast with a double layer of foil, cutting as necessary to fit. Scatter the remaining shallots in the pan around the turkey. Reduce oven temperature to 350° and continue roasting until the thermometer (or an instant-read thermometer inserted into the thickest part of the thigh without touching bone) registers 165°F, 1 to 1 3/4 hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water.

5. Transfer the turkey to a serving platter (reserve pan

juices and shallots) and tent with foil. Make Cider Gravy (see www.eatingwell.com). Let the turkey rest for 20 minutes. Remove the string and carve

Bonus: Diabetes appropriate, gluten free, low calorie,

low carbohydrate, low saturated fat, low sodium

Frozen Pumpkin Mousse Pie

Surprise your family and friends with a frozen pie this year—it just might become one of their holiday favorites. No need to let them know how easy it is.

Maple Roasted Sweet Potatoes

Roasting sweet potatoes is even easier than boiling and mashing them. Maple syrup glaze transforms this ultra-simple dish into something sublime.

Healthy Green Bean Casserole

This recipe leaves out the heavy cream sauce and saves about 160 calories and 12 grams of saturated fat compared to the traditional recipe.

Frozen Pumpkin Mousse Pie Per serving: 230 calories; 5 g fat ( 1 g sat , 2 g mono ); 4 mg cho-lesterol; 42 g carbohydrates; 4 g protein; 2 g fiber; 179 mg sodium; 165 mg potassium.

10 Servings Active time: 20 minutes Total time: 2 hours and 20 min (including freezing time)

Ingredients

Crust

30 small gingersnap cookies, (about 7 1/2 ounces)

2 tablespoons raisins

1 tablespoon canola oil

Filling

1 cup canned pumpkin puree

1/3 cup packed brown sugar

1/2 teaspoon ground cinnamon

1/4 teaspoon ground ginger

1/4 teaspoon freshly grated nutmeg

2 pints (4 cups) frozen low-fat vanilla ice cream, sof-

tened (see Tip)

Preparation

1. Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan

with cooking spray.

2. To prepare crust: Combine gingersnaps and raisins in a

food processor and pulse until finely chopped. Add oil and pulse until blended. Press evenly into the bottom and up the sides of the prepared pan.

3. Bake the crust until set, about 10 minutes. Transfer to a

wire rack to cool completely.

4. To prepare filling: Combine pumpkin, sugar, cinnamon,

ginger and nutmeg in a large bowl and mix well. Add ice cream and stir until blended. Spoon the mixture into the cooled pie crust. Freeze until firm, at least 2 hours. Let the pie soften slightly in the refrigerator for 20 to 30 minutes before serving.

Tips

Make Ahead: Cover and freeze the pie for up to 3 days.

Tip: To soften ice cream quickly, microwave on Medium-

Low for 30 to 60 seconds.

Bonus: low calorie, low cholesterol, low saturated fat,

low sodium, heart healthy, healthy weight

All recipes can be found at www.eatingwell.com. Just type in the name of the desired recipe and prepare to transform your holiday traditions!

Meal Made Healthy

http://www.eatingwell.com/

Meet Our Staff

Sunil Reddy

Graduate Assistant

Lauren Matheson

Interim Director of Wellness and Health Promotion

Savannah Harrington

Fitness Staff

Julie Morrow

Yoga Instructor

Thank you for taking a few moments of your time to read the Wellness and Health Promotion Newsletter. If you have any questions regarding information, programs, or events within the newsletter, do not hesitate to ask.

Thank you,

The Department of Wellness and Health Promotion

Mandy Northcutt

Zumba Instructor

active@stAte - November Issue

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