Grand Slam Weekly
March 20 - 24

Fruit is a delicious gift from nature that should be appreciated and enjoyed. Although people with diabetes need to be a bit more careful about their fruit intake, there is no reason to give it up completely. Many folks don't eat enough fruit, which is a shame considering all of the vitamins, minerals, fiber, and other nutrients that are provided in one delicious package.

As we learned last week, it's best to pair fruit with a source of protein at snacks, as well as meals. This helps stabilize blood sugar and make the snack more satiating. 

Fresh fruit is best - apples, berries, melon, oranges - because it contains both water and fiber to fill you up. Dried fruit lacks water, so it is not as filling, is easy to eat too much, and is more concentrated in sugar. Fruit juice lacks fiber, so we have the same issue. Did you know it takes 4-8 oranges to make just one glass of orange juice? Imagine how stuffed you would feel after eating 8 oranges, but may not think twice about having a small glass of orange juice along with a full breakfast. 

Now you have built a healthy plate! Be sure to continue building upon the habits from weeks 1-5!

Throughout this challenge you successfully completed small steps towards meeting the recommended physical activity guidelines of exercising 30 minutes a day, 5 days a week. During this final week, you should work to meet this goal and strive to discover new ways to stay active at home and at work. Whether you walk for 15 minutes in the morning and after work or briskly walk for 30 minutes during lunch, incorporating regular physical activity into your day can help to lower your risk for many diseases, including prediabetes; and this is only the beginning. 

To take it to the next level, you should begin by creating new short and long-term exercise goals that are Specific, Measurable, Attainable, Relevant and Time-Bound (S.M.A.R.T.). Then establish an exercise routine that includes aerobics, strength conditioning and flexibility training. This article from the American Council on Exercise titled, Three Things Every Exercise Program Should Have will give you some practical tips on how to build a comprehensive exercise program. 

 

This week, you will challenged to build on last week's small step and begin to incorporate strength training into your weekly plan. Use this resistance training handout as a guide to find fun, easy to do exercises in your office, home or on the go. 

 physically active can help prevent prediabetes and improve our general health and well-being by keeping the weight off, improving muscle tone and mood, helping us to sleep better, increasing our energy and reducing stress. During this challenge your weekly small steps will be designed to help you increase your physical fitness and meet the goal of sustaining moderate physical activity for a minimum of 30 minutes a day, 5 days a week. According to a study published in the Journal of Diabetologia, moderate physical activity was shown to  be more effective at combatting prediabetes and this week you will be challenged to build physical activity into your workday by finding an activity or several activities you enjoy and successfully completing this week's small steps.
This Week's Small Steps

Add 1 cup of fruit to your day.
If you already eat plenty of fruit, step up your game by eating a wider variety of fruit and/or choosing fruit that is in season. If your vegetable game is lacking, refer to week 2 to up your veggie intake.



Exercise 30 minutes a day 
5 days a week.


Tracking Your Progress
Track your progress and  report your participation weekly by Tuesday 9 am via the link provided below to be entered into the weekly prize drawing.

Weekly Paper Tracker
Mobile Apps
Report Your Participation
Extra Innings
(Optional) Use these CDC PreventT2 participant guides for additional support throughout the challenge.

Upcoming Be Well at Work - Wellness Programs & Workshops

Register for the workshops or programs by clicking on the highlighted date or text.
Circuit Training Fitness Walk
Thursday, 3/23
12:10 - 1pm
Campanile
I CAN! Commit to Activity and Nutrition
Begins Tuesday, 3/28
5-Week Healthy Lifestyle Program
Sign-up Today!
Spiralize This! 
Health Noodle Alternatives
Wednesday, 4/12
12:10 - 1pm
Tang Education Center

Get Fit in 7 Minutes
Friday, 3/21
12:10 - 1pm
Hearst Gymnasium
Additional Resources
Final Reporting and Grand Prize Information

Final Reporting Information
Beginning  Monday, March 27 you will receive an email with links to report  your Week 6 participation and complete the program evaluation. 

To be eligible for the Grand Prize drawing you must do both  of the following:

1. Complete the program and submit the Week 6 participation.

2. Submit the program evaluation. 

Deadline for both submissions is Tuesday, April 3 at 9 am. The Weekly and Grand Prize winners will be announced on Tuesday, April 3 at 12 pm. 


Grand Prize Information
Home Run Prize
Cal Men's Baseball Experience
Opportunity to throw out the first pitch at a home game in April or May 
(Game TBD)
A Cal Men's Baseball Hat
Honorary bat boy or bat girl of the game for two children (ages 10-12)

Grand Slam Prize
4 Oakland A's tickets and a gift pack that includes:
A 2017 Oakland A's Spring Training Baseball Hat
Oakland A's Pullover and Socks
Signed Oakland A's Baseball Bat
Sonny Gray and Tony La Russa Figurines
Week 4 Winners
Bonnie Johnston - Berkeley Walks Cinch Bag
Cathy Kodama - Eat Well Berkeley Bag
Anonymous - Pedometer and Berkeley Walks! Towel
Anonymous - A Complimentary Know Your Numbers Health Screening Appointment
uhs.berkeley.edu/wellness