WELLNESS AND RECREATION CENTERS

FOOD MATTERS
November 2013 FROM THE DIRECTOR
Welcome to this issue of Food Matters, UNI Wellness and Recreation Centers monthly publication to provide students with current information about staying healthy. November is National Diabetes Awareness Month. This issue contains valuable information about diabetes, how to prevent diabetes and what to do if you suspect diabetes. Diabetes is one of the fastest growing epidemics in the world. Reports show that a staggering 285 million people worldwide have diabetes while 85%-90% of Type II diabetes is preventable. With the holiday season coming up, learn how to eat and exercise to keep yourself healthy and prevent a lifetime of health problems. There are many resources on UNIs campus that students can take advantage of to help manage their existing diabetes and prevent the acquisition of the disease. Visit the WRC health lab and dieticians to learn if your lifestyle is healthy. Visit the student health center to get tested if you suspect you may have it. Enjoy this issue of Food Matters. For more information visit www.uni.edu/wellrec . Dan Reuter, Director of Wellness Services

National Diabetes Awareness Month INSIDE THIS ISSUE

pg. 1 Note from the Director pg. 2 Healthy for the Holidays pg. 2Did You Know pg. 3 Diabetes FAQ pg. 3 Diabetes 5K Walk/Run pg. 4 WRCs Calendar of Events pg. 4 Diabetes: The Unseen Effect pg. 4 Healthy Thanksgiving Recipe

DID YOU KNOW?

Nearly 26 million children and adults in the United States have diabetes 79 million Americans have prediabetes

1.9 million Americans are diagnosed with diabetes every year Nearly 10% of the entire U.S. population has diabetes , including over 25% of seniors

Healthy for the Holidays

Once Halloween strikes at the end of October Americans find themselves in the midst of an eating frenzy. College students are hit particularly hard from candy dishes appearing in dorms to eager parents making copious amounts of food on returning home. There are several ways to celebrate the holidays without risking your health. One way to stay healthy is to lower your sugar intake during the holiday season. Avoid candy dishes and baked goods that lay around dorms, office spaces, stores and other places that you visit often. Think before you grab a piece. It is easy to lose track of how much you are eating. If you have candy in your home, place it in a cupboard or place you dont visit often to avoid impulse eating. Doing this can significantly reduce calorie, fat, and sugar intake. However, being healthy around the holidays doesnt mean giving up all of your favorite things. Substitute skim milk for cream in recipes. Use sugar substitutes like Splenda or Equal for dietary restrictions. Load up your plate with more vegetables and fruits than fried and fatty foods. See the recipe for Cider Glazed Roots with Cinnamon Walnuts on page four, a yummy and healthy substitute for candied sweet potatoes. As always, it is important to keep moving during the holiday season. It gets cold on UNIs campus but there several ways to keep exercising. Ride your bike to class, sign up for an exercise class, utilize the WRC workout center, and have fun with outside winter activities.

As many as 1 in 3 American adults will have diabetes in 2050 if present trends continue The economic cost of diagnosed diabetes is $245 billion per year

7 million Americans have undiagnosed diabetes. Diabetes is the primary cause of death for 71,382 Americans each year.
Information obtained from American Diabetes Association

Run, Diabetes, Run!

The University of Northern Iowa and American Diabetes Association are teaming up to put on a 5K Run/Walk on November 16th. The event begins at 10 am with registration opening at 9 am in Overman Park. Upon completion of the run/walk there will be cooking demonstrations, diabetic foods for sale and fun activities for the public. This is the first year for this event and we couldnt be more excited about it, says Bob Simpson, the American Diabetes Association Outreach Coordinator. The money that we raise will be going directly to diabetes research and helping local families in the Cedar Valley with diabetes related medical expenses. The event has a registration fee of $30 for the public and $20 for UNI students. Were trying to get UNI students involved to educate them on one of the most widespread diseases and how they can take action to prevent themselves from getting it, states Dan Reuter, University of Northern Iowas Wellness Director.

DIABETES FAQ with Sarah Ngyuen

Diagnosed with Type II Diabetes at Age 12
Q: What exactly is diabetes? A: Diabetes is a disease when your body has an inability produce enough insulin and causes elevated levels of glucose in your blood. Q: What are the symptoms of diabetes? A: It depends on the person, but some common symptoms are feeling very thirsty all the time and feeling very hungry even after eating. Urinating often, fatigue and unexplained weight loss can all be symptoms of diabetes. You should definitely see a doctor if you experience any of the symptoms. Q: Is diabetes hereditary? A: Genetics definitely play a role when it comes to the predisposition for Type I and II diabetes, but environmental triggers have a far more drastic effect on acquiring diabetes. Genetics play a larger role in the development of Type II diabetes. Q: How can diabetes be prevented? A: The most important way you can prevent diabetes is to eat healthy, exercise, and maintain a healthy weight.

WRC NOVEMBER CALENDAR

Nov 11: Diabetes Discussion Panel 4 pm; WRC 208 Nov 14: Staying Healthy for the Holidays Dr. Amy Sanders 5pm; WRC 301 Nov 16: American Diabetes Association 5K Run/Walk o Registration begins at 9 am o 10am;Overman Park Nov 20: Free Diabetes Testing3pm; WRC 204

Cider Glazed Roots with Cinnamon Walnuts

Makes: 6 servings, about cup each Active Time: 30 minutes Total Time: 1 hour 35 minutes o o o o o o o o 3 pounds assorted root vegetables, peeled and cut into 1-inch pieces 1 cup apple cider 1/4 cup dark brown sugar 1/2 teaspoon salt, plus more to taste 1/4 teaspoon freshly ground pepper 1/2 cup chopped walnuts 1 tablespoon butter 1/8 teaspoon ground cinnamon

DIABETES: THE UNSEEN EFFECT

A discussion with UNI students and faculty about living with diabetes
On November 11th, UNI students and faculty will form a panel to tell stories and discuss the effect diabetes has on themselves or their loved ones. Dr. Rose Hilldale, a UNI biology professor says, People hear the word diabetes all the time without understanding the effect it has on those who suffer from it. Dr. Hilldale will be discussing the life changing moments she has experienced because of her and her own sons Type I diabetes, along with other UNI faculty and students stories. The event will be held at 4 pm in the Wellness and Recreation Center Room 208.

1. Preheat oven to 400F. 2. If using parsnips, quarter lengthwise and remove the woody core before cutting into 1-inch pieces. Whisk cider, brown sugar, 1/2 teaspoon salt and pepper in a 9-by-13-inch baking dish until the sugar is dissolved. Add root vegetables and toss to coat. Cover the baking dish with foil. 3. Bake for 20 minutes. Uncover and stir the vegetables. Continue cooking, uncovered, stirring every 20 minutes or so, until the vegetables are glazed and tender, about 1 hour more. 4. Meanwhile, place walnuts in a small skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 6 minutes. Remove from the heat and add butter, cinnamon and a pinch of salt. Stir until the butter melts and the nuts are coated. Spread out on a plate to cool slightly. 5. Transfer the vegetables to a serving dish and sprinkle with the cinnamon walnuts.