A,B,C’S Activity / Balance / Control BRISTOL BAY AREA HEALTHCORPORATION 6000 KANAKANAK RD. PO BOX 130 DILLINGHAM, AK 99576 1-800-478-5201 EXT. 6293 1-907-842-9293 Lois Schumacher, RN, CDE , BC, ADM- Program Director Leif Thompson, MD—Physician Holli Scott, RD—Dietitian Yolanda Gage-Program Secretary Diabetes Prevention/ Lifestyle Change Program Activity / Balance / Control A,B,C’S BRISTOL BAY AREA HEALTHCORPORATION 6000 KANAKANAK RD. PO BOX 130 DILLINGHAM, AK 99576 1-800-478-5201 E XT . 6 2 9 3 1-907-842-9293 FAX 907-842-9382 Starting 1st Week of September 2008 Held at Kanakanak Hospital This month issue: What is Pre-Diabetes….…….....1 Recipes………………..2 FPG and OGTT……….3 Add Potassium to Help Lower Your Blood Pressure…………..4 & 5 Ideas for a Potassium Rich Day..…….………6 Puzzle………………….7 August 2008 Vol. 10 Issue 8 Diabetes Prevention/ Lifestyle Change Program What is pre-diabetes and how is it different from diabetes? Pre-diabetes is the state that occurs when a person's blood glucose levels are higher than normal but not high enough for a diagnosis of diabetes. About 11 percent of people with pre-diabetes in the Diabetes Prevention Program standard or control group developed type 2 diabetes each year during the average 3 years of follow-up. Other studies show that many people with pre-diabetes develop type 2 diabetes in 10 years. How to Tell if You Have Pre-Diabetes While diabetes and pre-diabetes occur in people of all ages and races, some groups have a higher risk for developing the disease than others. Diabetes is more common in African Americans, Latinos, Native Americans, and Asian Americans/Pacific Islanders, as well as the aged population. This means they are also at increased risk for developing pre-diabetes. Continuation on page 3... 1 Tickle Your Brain Taken from the Traditional Food Guide for Alaska Native Cancer Survivors with Permission from the Alaska Native Tribal Health Consortium Cancer Program 1 Beaver 2 3 4 5 6 Native Names: Ce iq’aaq (Yupik) K’enuy’a (Dena’ina), S’igeidi (Tlingit) f7 8 Beaver can be found throughout the forested regions of the state. Beavers require 2 to 3 feet of water in order to protect themselves from enemies. In area where the water level is too low, they construct dams along waterways to flood the surrounding area. The pelts of beaver are prized items used to make cold weather items such as coats, hats, and mittens. The meat is prized for the taste and fermented beaver tail is a delicacy. PREPARATION: Beaver can be roasted, fried, boiled, dried or fermented. Its meat is dark red, fine grained, moist and tender, and when properly prepared, it can taste like pork. 30 oz Roasted—Calories 180, Protein 30g, Carbohydrates 0g, Fat 6g -Audrey Armstrong Huslia LITE ALASKAN SALMON CHOWDER Servings: 7 Alaska Style Heart Healthy Cookbook Elizabeth Lind, Chignik Lake Onion, raw ½ cup Celery, raw ½ cup Green pepper, raw ¼ cup Garlic, raw 1 clove Condensed Chicken Broth 1 can Potato skin, raw 2 potato skins Carrot, raw 1 cup Salt, seasoned 1 tsp. Dill weed, dried ½ tsp. Zucchini, raw 1 small Creamed corn 1 can Nonfat evaporated Milk 1 ½ cups In a saucepan, cook onion, celery, green pepper and garlic in ¼ cup broth until tender. Add potatoes, carrots, and seasoned salt if desired, dill and remaining broth. Cover and simmer for 20 minutes, or until vegetables are tender. Add zucchini; simmer for 20 minutes, or until vegetables are tender. Add zucchini; simmer for 5 minutes. Add corn, milk and salmon; heat thoroughly. Calories/Serving: 164 Protein, Carbohydrate, Fat Ratio: 32-56-12 -2- 9 10 11 13 15 12 14 7 16 1. With potassium the healthy choice is to 1 more to your 4 . and any other nutrients such 2. The dash eating pattern is rich in 3 as magnesium, calcium, protein and fiber, and is 11 in total 2 , saturated fat and 9 . 3. Pre-diabetes is the state that occurs 12 a person’s blood glucose levels are higher than 5 but not high enough for a 6 of diabetes. 4. In 7 , American’s are typically consuming only half the 15 of potassium that is recommended. 8 , you may often find yourself 5. As you try to 13 healthy decreasing certain types of foods. 6. While diabetes and pre-diabetes occur in people of all ages and races, some groups have a higher 10 for developing the disease than others. 7. Healthier options are low-fat, low calorie or 14 choices of these foods. 8. The Dash eating 16 is recommended in the 2005 Dietary Guidelines for Americans. Cut this page and send it back to: Diabetes Prevention Lifestyle Change Program BBAHC YOU could be the WINNER of the monthly drawing $50.00 VEGGIE BASKET -7Congratulation to our July Winner: Tom Nelson Sr. of Ekwok!!! Add Potassium! At every meal, try to add some tasty and healthful potassium foods like fruits, vegetables, whole grains, and low-fat dairy. You may even find that your meals will be lower in calories, saturated fat, and sodium without any additional effort, Here are some ideas to get started: Ideas for a Potassium-Rich Day Meal Try… Breakfast 1 cup oatmeal, 1 medium banana, 8 oz. fat free milk Lunch 2 oz. turkey, 1 1/2 oz. low fat Swiss cheese, lettuce and sliced tomato, 2 slices whole wheat bread, 6 baby carrots, 1 cup cubed cantaloupe Snack 2/3 cup low-fat granola with 1/4 cup dried apricots, 6 0z orange juice Dinner 4 oz. salmon, 1 large baked potato, 6 steamed asparagus spears, 1 cup spinach salad with oil and vinegar dressing, whole grain dinner roll, 1 teaspoon reduced-calorie tub margarine Snack Totals 3 oz. fruit blend with a good source of potassium, and 1/2 cup sliced strawberries 1970 calories, 44 total fat, 9 g saturated fat, 2390 mg sodium, 5065 mg potassium Continuation of page 1... There are two different tests your doctor can use to determine whether you have pre-diabetes: the fasting plasma glucose test (FPG) or the oral glucose tolerance test (OGTT). The blood glucose levels measured after these tests determine whether you have a normal metabolism, or whether you have pre-diabetes or diabetes. If your blood glucose level is abnormal following the FPG, you have impaired fasting glucose (IFG); if your blood glucose level is abnormal following the OGTT, you have impaired glucose tolerance (IGT). FPG OGTT How to Prevent Pre-Diabetes Pre-diabetes is a serious medical condition that can be treated. The good news is that the recently completed Diabetes Prevention Program study conclusively showed that people with pre-diabetes can prevent the development of type 2 diabetes by making changes in their diet and increasing their level of physical activity. They may even be able to return their blood glucose levels to the normal range. While the DPP also showed that some medications may delay the development of diabetes, diet and exercise worked better. Just 30 minutes a day of moderate physical activity, coupled with a 5-10% reduction in body weight, produced a 58% reduction in diabetes. www.diabetes.org 3 Nutrition Fact Sheet And while popular sources, like dairy, potatoes and beef have potassium many Americans go for the high fat choices. Healthier options are low-fat, low calorie or lean choices of these foods. www.eatright.com Why Do We Need More Potassium? Add Potassium to Help Lower Blood Pressure As you try to make healthy choices, you may often find yourself decreasing certain types of foods. Good news! With potassium—the healthy choice is to add MORE to your diet. Research shows that diets higher potassium can help to lower blood pressure. Are We Eating Enough Potassium? American’s are not getting enough potassium in their diet. In fact, American’s are typically consuming only half the level of potassium that is recommended. How Much Potassium Do We Need? The 2005 Dietary Guidelines for Americans recommend consuming 4,700 mg of potassium everyday. By including fruits, vegetables, whole grains and low-fat milk products are the Dietary Guidelines recommend, you can get enough potassium in you diet. However, research shows many Americans are not consuming enough of these foods. Less than one third of Americans are consuming the recommended number of servings of fruits and vegetables a day, and only about half are meeting their needs for low-fat milk products. The recommended daily potassium intake for adults is 4,700 mg. The average intake for women is 2200-2400 mg. and for men 2800-3300mg. Studies show that potassium can significantly lower blood pressure and reduce the risk of stroke. This is important because high blood pressure, also called hypertension, affects nearly one in three American adults, or about 72 million men and women. Nearly 70 million more adults are at risk or developing high blood pressure (pre-hypertension) and nine in every 10 people will probably develop high blood pressure by the time they reach their mid-60s. Potassium Helps to Lower Blood Pressure Over 25 intervention studies concluded that blood pressure was reduced in individuals who had a high intake of potassium. In addition, a diet high in potassium has been linked to a decreased risk of stroke in people with normal and high blood pressure. In a study of over ten thousand men and women from 52 sites around the world, those eating diets relatively high in potassium had lower blood pressure. Potassium in the Diet The Dietary Approaches to Stop Hypertension (DASH) eating plan that emphasizes fruits, vegetables, and low-fat dairy has been scientifically demonstrated to lower blood pressure. The DASH eating pattern is rich in potassium and many other nutrients such as magnesium, calcium, protein and fiber, and is low in total fat, saturated fat and cholesterol. The follow-up study of DASH showed a significant decrease in blood pressure beyond the effects of sodium restriction alone. The DASH eating plan is recommended in the 2005 Dietary Guidelines for Americans. Were Are We Getting Our Potassium? Not only are Americans not getting enough potassium, the potassium they are getting is not coming from the best sources. Healthy food that are potassium rich, like fruits and vegetables, low-fat dairy and whole grain cereals should be topping the list; but this is not the case. Many people get more of their potassium from coffee than bananas. -4 -5