Food & Nutrition Newsletter

Predisease is the medical term for what your body goes through before you develop a chronic condition. Consider predisease a wake up call to make lifestyle changes right away. Here are three common

prediseases and what you can do to change their course.

Warning: Prediseases Mean Business

Fall 2015

Corporate Chefs’ Healthy Balance Food & Nutrition Newsletter: Fall, 2015

PrediabetesOne in three people living in the U.S. have blood glucose levels in the prediabetic range, which is between 100 to 125 mg/dL; a level of 126 mg/dL or higher is considered diabetes. If you don’t return your blood glucose level to the normal range, you are likely to develop type 2 diabetes in 10 years or less. Diabetes increases your risk for heart disease, stroke, blindness, and kidney disease, among others. Prediabetes doesn’t have to progress to diabetes to be harmful to your health; it boosts the likelihood of dying from a cardiovascular condition all by itself.

Often, prediabetes is symptom-free. A family history of diabetes, and being over age 45 increases prediabetes risk, but younger people, primarily overweight ones, have prediabetes, too. Achieving and maintaining a healthy weight is key to reversing prediabetes. Research shows that dropping just five to 10% your body weight—the equivalent of 10 to 20 pounds if you weigh 200 pounds—lowers your risk of developing type 2 diabetes.

Know your fasting blood glucose level. If you are overweight, lose the excess pounds. Get at least 30

minutes of exercise most days of the week to help control your weight and blood glucose concentrations.

PrehypertensionHypertension is medical jargon for high blood pressure, which is any pressure above 140/90 mm Hg. An estimated 30% of people in the U.S. have prehypertension, which is when the top number is 120 to 139 and the bottom number is 80 to 89.

High blood pressure increases the risk for heart attack, stroke, kidney failure, and other conditions. People with pre-hypertension are likely to develop high blood pressure unless they take steps to lower it. In addition, prehypertension increases stroke risk, all on its own.

The only way to detect prehypertension is to track your blood pressure on a regular basis, which you should do especially if you are overweight and eat a poor diet. Changing your lifestyle may reduce blood pressure without medication. Shed excess pounds on a balanced diet that’s rich in foods that are relatively low in salt, such as fresh fruits and vegetables. Limit alcohol intake, avoid tobacco, and manage stress. Be physically active for a minimum of 150 minutes a week on a regular basis.

Preosteoporosis Osteopenia is the term for preosteoporosis. In osteopenia, your bones are not as strong as they should be, but not weak enough to qualify as osteoporosis. Osteopenia increases risk for osteoporosis, and increases the chances for broken bones in its own right.

There’s usually no sign you have osteopenia until you develop a

fracture after age 50, those who take medications that cause bone loss, such as prednisone, and older men and women should be tested for osteopenia. The dual energy X-ray absorptiometry scan (DXA) measures bone density in the hip, spine, and sometimes the wrist. The DXA is considered a very reliable predictor of bone fractures.

Post-menopausal females are at greater risk for thinning bones. Strengthen your skeleton with adequate calcium and vitamin D (you may need supplements), avoiding tobacco, limiting alcohol, and doing weight-bearing exercise, such as walking or running, on a regular basis. Check all medications with your doctor to see if they contribute to osteopenia.

of attention for its potential health benefits. A cup, or three, of java every day may do more than provide a shot of energy. As long as you don’t add too much fat or sugar to the nearly

drink you can feel good about.

healthy in moderation, but we do know

compounds that protect cells against damage. In fact, we guzzle so much

one source of antioxidants in the

about the same amount as regular.

Antioxidants, and other protective

• Decrease type 2 diabetes

•

• Protect your arteries and heart health

• Guard your brain against age-related impairment

daily fluid intake, and experts say it does not cause dehydration. Should

ahead, but within reason.

Corporate Chefs’ Food & Nutrition News is written by Elizabeth M. Ward, M.S., R.D. • We welcome your comments!

Is alcohol in moderation good or bad for bone health?

Heavy drinking is a risk factor for osteoporosis, while moderate drinking is not. In fact, alcohol intake

from beer and wine may actually protect your skeleton. Moderation is key, however. Women should have no more than one drink daily, and men, no more than two to reap the most health benefits. Health experts consider a drink to be 5 ounces of wine (12% alcohol content) or 12 ounces of beer (5% alcohol content) or 1½ ounces of 80-proof distilled spirits, such as vodka, gin, and whisky, or 8 ounces of malt liquor (7% alcohol content.)

Q.

A.

ASK THE RD:

½ cup diced green bell pepper

½ cup diced red bell pepper

2 tablespoons diced red onion

2 tablespoons chopped cilantro

1 cup crushed pineapple, drained if canned

2 teaspoons olive oil

½ teaspoon salt (optional)

4 4-ounce skinless salmon fillets, about 1/2-inch thick

Salmon with Pineapple Salsa

In a small mixing bowl, combine the first five ingredients (pepper through pineapple). Heat oil in a large nonstick skillet over medi-um-high heat. Sprinkle both sides of fish with salt. Cook fish for four to five minutes on each side or until it flakes easily with a fork. To serve, top each of the fillets with an equal amount of salsa.

Per serving: 235 calories; 9 grams carbohydrate; 1 gram fiber; 10 grams fat; 26 grams protein; 638 milligrams sodium; 70 milligrams cholesterol; 30 milligrams calcium.

Salmon is rich in bone-building protein and vitamin D.

Makes 4 servings

THE BUZZ ABOUT COFFEE

FAST FACT: Prediabetes increases your cancer risk by 15%, especially cancers of the liver, endometrium, stomach, and colon.