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Hannibal Regional Blog

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Our blog offers content about healthcare, healthy living and the culture at Hannibal Regional.


Poor Sleep? Talk To Your Primary Provider
We all visit our primary care provider once or twice a year for preventative and ongoing care. We start out at the scale for our weight and height. This gives our care provider a picture of our overall BMI or Body Mass Index. The BMI is a screening tool to assess for potential health problems associated with unhealthy weight, both overweight and underweight.

Another screening tool is yearly blood tests. Depending on our individual health history, blood tests vary from basic, to more specific. These tests often include Cholesterol, Blood Glucose, CBC, and Metabolic panel. These tests give the care provider an overall picture of your health and can catch potential future health problems such as heart disease, diabetes, and abnormal kidney and liver function.
Your care provider may put a pulse oximeter on your finger to measure the oxygen saturation of your blood. Low oxygen saturation can signal lung function problems and heart problems.

What we sometimes don’t discuss is our sleep. Poor quality sleep can affect our overall health and in some cases poor sleep can make other health problems worse. According to the National Sleep Foundation poor sleep can lead to overwhelming sleepiness during the day, increased risk of motor vehicle accidents due to drowsy driving, high blood pressure, increased risk for heart attack and stroke, increased cholesterol and higher blood glucose, cardiac arrhythmias, and depression. 

Talk to your primary care provider if you:

  • Have trouble falling asleep or maintaining sleep.
  • Awaken earlier than you wish.
  • Feel un-refreshed after sleep.
  • Buffer from excessive sleepiness during the day.
  • You should share any concerns about your sleep and also tell them about any medications and sleep tips you have already tried and for how long.
  • Write down your questions for the doctor, and bring any medicines you are taking with you to your appointment.
There may be an underlying sleep disorder, and proper diagnosis is an important first step to resolving your problems with sleep. In order to treat the problem, your doctor may refer you to the Sleep Lab for a sleep study.

Please make sleep a priority! If you think you may have a sleep disorder, take the first step to better health and make sleep a part of the conversation between you and your family doctor or health care provider.

If you have questions about sleep and sleep disorders please contact Hannibal Regional Sleep Lab at 573-248-5344.

Mary Duesterhaus, RPSGT, REEGT,CRT Clinical Coordinator Neurodiagnostics-Hannibal Regional Hospital- Sleep Services

Dietary Recommendations For Those With A History Of Cancer

Cancer FoodDietary recommendations for those with a history of cancer are essentially the same as they are for anyone seeking to optimize their health and longevity, and offer similarly profound benefits in terms of risk reduction. Given the evidence on diet and cancer incidence and recurrence, the American Institute for Cancer Research, National Comprehensive Cancer Network and American Cancer Society all recommend people with a history of cancer consume a diet high in fruits and vegetables, whole grains, plant-based fats, nuts and legumes, with limited amounts of refined grains, added sugars, red and processed meats, and alcohol.


Diets rich in plant foods have a positive impact on health and quality of life after cancer treatment, due in part to their nutrient density and fiber, which also help promote a healthy weight. Research suggests a lower risk of cancer recurrence in people who eat a diet rich in fruits, vegetables and whole grains, with most dietary fat coming from nuts and olive oil, and low amounts of red and processed meats, refined grains and full-fat dairy. The impact of individual dietary factors, such as fat, fiber and meat, on recurrence of various types of cancer has been evaluated in studies with mixed or inconclusive results.


Many people with a history of breast cancer question the potential cancer-promoting effects of dairy or soy. However, evidence indicates that neither low-fat dairy nor soy is linked to increased risk of recurrence. Moderate consumption of minimally processed soy foods may even have a protective effect. Similar questions have been raised regarding the effect of phytoestrogens in soy or flax on prostate cancer recurrence. The best available evidence suggests consuming soy and flaxseed may have a protective benefit, but people with a history of prostate cancer should avoid consuming large amounts of flax oil.


Restrictive dietary regimens are often promoted to people with a history of cancer. However, there is no evidence that such approaches reduce the risk of recurrence any more than a sensible dietary pattern.


The American Cancer Society recommends working with a registered dietitian nutritionist during and after cancer treatment for individualized nutrition care. Research suggests working with an RDN is especially helpful for healthy weight management, particularly in individuals with past female reproductive cancers.


Reference: What Type of Diet is Best for People with a Previous Cancer Diagnosis,  By Monica Reinagel, MS, LD/N, CNS, Food and Nutrition Magazine


Blog post provided by:

Katie Foster, RDN, LD

Nutrition Services

Hannibal Regional



The BEST Simple cucumber salad
Cucumber SaladCucumbers have seemed to be the star crop this year for gardeners. Cucumbers are 99% water which makes them an excellent low calorie snack, which is hydrating as well! 1 cup of sliced cucumbers has just 16 calories, with trace amount of calcium, magnesium, and potassium. Personally I love cucumbers sliced and as is but there are a lot of great cucumber salad recipes out there as well. When it comes to any recipe, I like to leave it simple. My favorite for a crisp veggie salad is a vinegar/herb combination. Below is a recipe that is pretty much in my fridge all summer long!


Ingredients
2 large cucumbers, 1/2 peeled and diced
1 sweet onion, thinly sliced
1 tablespoon salt
2 tablespoons vinegar
1 tablespoon white sugar
1 teaspoon dried dill weed, or one tablespoon fresh
1 teaspoon garlic powder
1 teaspoon ground black pepper

Prepping tip: I don’t like to peel cucumbers because their deep green skin is honestly the best part for you. However I have to admit, the skin can sometimes be bitter and not always tasteful. I take a carrot peeler and skin the cucumber lengthwise, leaving stripes so that every other section is peel/no peel.

Blog post provided by:
Katie Foster, RDN, LD 
Nutrition Services
Hannibal Regional


Recipe Makeover: Blondie Bars

Blondie Bars

INGREDIENTS
Cooking spray
1 can (15oz) chickpeas, rinsed and drained
1/2 cup all natural peanut butter (or any nut butter)
1/3 cup pure maple syrup (or honey)
2 teaspoons vanilla
1/2 tsp salt
1/4 teaspoon baking powder
1/4 teaspoon baking soda
1/3 cup chocolate chips plus 2 tablespoons
coarse salt for sprinkling

DIRECTIONS
Preheat oven to 350 degrees and spray an 8×8 inch pan with nonstick cooking spray.
In a food processor, add all the ingredients except chocolate chips and process until batter is
smooth. Fold in 1/3 cup of chocolate chips
Spread batter evenly in prepared pan then sprinkle 2 tbsp of chocolate chips on top. Bake for
20-25 minutes or until toothpick comes out clean and edges are brown. The batter may look
a bit undercooked.
Cool pan for 20 minutes on wire rack. Sprinkle with sea salt and cut into squares!!!
*Batter will be thick and super delicious, so you could actually just eat it on its own before
cooking! We like to freeze it into cookie dough bites :)


Blog post provided by:
Katie Foster, RDN, LD 
Nutrition Services
Hannibal Regional


100 Lunch Box Ideas

100 Lunch Box IdeasProtein Rich Foods

  1. Lean turkey, roast beef, ham and/or cheese rolled up around a pickle spear
  2. Lean turkey, roast beef, ham and/or cheese cut into squares or with mini cookie cutter for a DIY “lunchable”. Put into muffin wrappers to divide
  3. Lean turkey, roast beef, ham and/or cheese slices in lettuce wraps
  4. Lean turkey, roast beef, ham and/or cheese rolled up in whole wheat tortilla, or sliced into pinwheels
  5. Cheese cubes or string cheese
  6. Hummus, refried beans, or any bean dip
  7. Hard-boiled eggs
  8. Cottage cheese 
  9. Yogurt
  10. Chicken salad
  11. Tuna salad
  12. Egg salad
  13. Ham salad
  14. Chicken, beef, black bean and/or veggie  quesadilla
  15. Build-Your-Own-Taco (whole wheat tortilla + cheese + tomatoes + meat + avocado + onion + peppers + shredded lettuce + salsa/sourcream etc.)
  16. Build-Your-Own-Pizza (whole wheat English muffin, whole wheat pita or tortilla shell + sauce + cheese + mushroom + meat + chopped broccoli + onion + peppers etc.)
  17. Burritos 
  18. Egg Frittatas
  19. Nuts 
  20. Nut butters (peanut, almond, soynut, cashew) on celery, apples, bread, crackers etc.
  21. Sunflower seeds, pumpkin seeds, hempseeds
  22. Leftover rotisserie chicken, shredded pork, roast etc.
  23. Grilled cheese
  24. Quinoa salads

Thermos Ready

  1. Anything leftover!
  2. Spaghetti
  3. Soups
  4. Stews
  5. Beans and rice
  6. Refried beans and cheese
  7. Homemade mini meatballs (can be pre-made and frozen)
  8. Whole wheat pasta with shredded cheese and steamed veggie
  9. Lentils 
  10. Pesto over whole wheat noodles
  11. Stir fry
  12. Oatmeal 

Grains/Starch

  1. Mini whole wheat bagels
  2. Whole wheat pita pockets
  3. Whole grain crackers (Triscuit, wheat thins)
  4. Baked tortilla chips
  5. Soba noodle salads
  6. Whole wheat pasta salad
  7. Quinoa or couscous salads
  8. Mini whole wheat pancakes or waffles
  9. Rice cakes
  10. Whole wheat French toast

Fruit

  1. Grapes, fresh or frozen
  2. Strawberries, raspberry, blueberries, blackberries
  3. Mandarin oranges, fresh orange, grapefruit or tangerine
  4. Pears, fresh or canned in juice
  5. Cantaloupe, watermelon, honeydew
  6. Frozen fruit slushy in reusable pouch 
  7. Applesauce
  8. Dried fruit, boxed raisins/Craisins  
  9. Freeze dried fruit
  10. Fruit leather
  11. Avocado slices or guacamole

Veggies

  1. Celery sticks
  2. Carrot sticks, baby carrots
  3. Sweet bell peppers
  4. Broccoli/cauliflower
  5. Olives, Pickles
  6. Pickled beets
  7. Edamame
  8. Sugar snap peas
  9. Grape tomatoes
  10. Sweet potato/potato wedges
  11. Homemade sweet potato/potato chips
  12. Mixed greens salad
  13. Frozen peas
  14. Fresh green beans
  15. Cucumber slices
  16. Radishes 
  17. Kale chips

Savory Snacks

  1. Pita chips baked with favorite seasonings
  2. Homemade tortilla chips baked with favorite seasonings
  3. Popcorn
  4. Trail mix
  5. Jerky
  6. Blue corn chips
  7. Rice crackers
  8. Cottage cheese dip for veggies
  9. Cream cheese or sour cream dip for veggies

Sweets

  1. No bake cookies/bars
  2. Fortune cookie
  3. Homemade mini muffins
  4. Waffle sandwiches 
  5. Hershey kiss, or a few chocolate chips
  6. Granola bar
  7. Graham crackers
  8. Yogurt cream cheese dip for fruit
  9. Banana chips
  10. Chocolate covered nuts or raisins
  11. Pudding cup/homemade pudding

Fun Extras

  1. Colorful/decorative napkin
  2. Sticky note
  3. Sticker
  4. Joke written on napkin, answer inside
  5. Cloth napkin so they feel fancy
  6. Silly drawing

Source: realmomnutrition.com


Back to School Priority
Back to SchoolDecades of research demonstrate the benefits of breakfast, especially for school age children. “Time” is the number one reason given for skipping breakfast, but with good planning, a healthy and delicious meal can be prepared and eaten in under 10 minutes. A high protein breakfast (about 14g for children and 21g for teenagers) promotes longer periods of fullness. This in return prevents growling stomachs and enhances alertness at school. Protein-packed breakfast ideas include eggs, cottage cheese, yogurt, nuts/ nut butters, and lean meats (ham, Canadian bacon etc.).

Eggs are my go-to food for any meal. They taste great and go well with anything, are super quick and easy to prepare, inexpensive and offer a lot of nutrition. In addition to protein, eggs (the whole egg that is, yolk included!) contain two important nutrients: choline and lutein, which play a critical role in brain development and cognition. One large egg contains 147 milligrams of choline, more than half of the choline most 4-8 year old’s need. Choline is an important nutrient involved in mood and learning. Lutein plays an important role in brain function for infants and toddlers.

Streamline breakfast and make it as efficient as possible by planning. Planning is huge! Next week will include “make ahead” and last-minute breakfast ideas.

7 Tips For Cutting Sugar
  • Cutting SugarSatisfy your sweet tooth with fruit! Dried fruits are especially good at satisfying a sweet tooth as they contain a lot more sugar per ounce than regular fruit. Keep portion size in mind.
  • Cut back on the amount of sugar added to things you eat or drink regularly like cereal, pancakes, coffee or tea. Start by cutting the usual amount of sugar you add by half and wean down from there.
  • Try new toppings, instead of syrup on pancakes/waffles or jam on toast/muffins/baked goods, try natural nut butter, chopped fruit, dried fruit, fruit purees, and toasted nuts.
  • Eat fresh, frozen, dried or canned fruits. Choose fruit canned in water or natural juice. Avoid fruit canned in syrup, especially heavy syrup.
    Keep in mind that sugar is a treat, not an everyday food! Use white sugar, brown sugar, syrup, honey, molasses etc. as an occasional splurge.
    Compare food labels and choose products with the lowest amounts of added sugars. Dairy and fruit products will contain some natural sugars. Added sugars can be identified in the ingredients list, as mentioned last week.
  • Make more at home! Make your own marinades and salad dressing with oil and vinegar. Instead of buying pop tarts, doughnuts, cereal bars and other bakery/packaged items, make up your own muffins and sweet treats at home. This way you control the ingredients! Make a double batch and freeze to save time.
  • Cut the serving back. When baking cookies, brownies or cakes, cut the sugar called for in your recipe by one-third to one-half. OR…
    Replace it completely. Enhance the flavor of foods with spices and extracts instead of sugar. Try ginger, allspice, cinnamon or nutmeg. Use extracts like almond, vanilla, orange or lemon.
  • Substitute. Switch out sugar with unsweetened applesauce, mashed banana, date puree or any preferred fruit puree. Try using these in an equal amount as called for in recipes; take note, you may have to alter your recipes a bit!

    Blog post provided by:
    Katie Foster, RDN, LD
    Nutrition Services
    Hannibal Regional

FUN Fresh Fruit Salsa with Cinnamon Chips
SchoolFruit Salsa is right around the corner. We all know that the first thing kids do when they walk in the door is get something to eat! Make after school snacks more fun by getting them involved. Kids who are involved with choosing and preparing their after school snack are more likely to make good healthful choices. This is a great afterschool snack that is nutritionally dense and can be prepared ahead of time for a quick and fun snack. 

All you need:
2 kiwis, peeled and diced
1 Golden Delicious apple, peeled and diced
1 package (8 oz.) fresh raspberries
1 pint fresh strawberries, hulled and quartered
10 (6- inch) whole wheat tortillas
1/4 cup sugar + 1 tbsp. cinnamon

All you do: 
1.  In a large bowl, combine kiwi, apple, raspberries, strawberries and strawberry preserves.  Cover and    chill for 15 minutes.
2.  Preheat oven to 350 degrees.
3. Coat one side of each flour tortilla with butter spray.  Cut into wedges with pizza cutter or scissors and arrange in a single layer on baking sheets.
4. Sprinkle wedges with cinnamon sugar.  Spray again with cooking spray.
5. Bake 8-12 minutes or until crispy.  Remove from oven and cool.
6. Serve with chilled fruit mixture.

Serves 8

Nutrition Facts per serving: 
240 calories, 52 g carbohydrate, 0 mg cholesterol, 6 g dietary fiber, 3 g fat, 4 g protein, 190 mg sodium, 18 g sugar

Daily Values: 
2% vitamin A 70% vitamin C 8% calcium 10% iron

Blog post provided by:
Katie Foster, RDN, LD 
Nutrition Services
Hannibal Regional


Happy and Healthy Holidays!
BBQ

Trying to eat a healthy diet, maintain a healthy weight and live a healthy lifestyle? You may think you are doomed with the upcoming BBQs and holiday get togethers, but no need to worry. Getting through the holidays without weight gain is do-able with a little self-motivation, realistic goals, and a PLAN! Below we have included tips to surviving the holidays without weight gain, along with a satisfying recipe, of course.


      Holiday Party Tips

 

  • Make a plan. Before you dive into every dish and dessert served up buffet style, check out your options. Decide what and how much you are going to eat. Get a plate and silverware, and then sit down while you eat.
  • Be realistic. Aim to maintain your weight during the holidays—not to lose weight. Eat small, lower-calorie meals during the day so you can enjoy some of those traditional holiday foods later.
  • Don’t arrive at the party famished. You’ll be more likely to overeat. Instead, eat a small, low fat snack such as yogurt, fruit and low-fat cheese or cottage cheese, or a half sandwich with lean meat before you head out to the party.
  • Keep the buffet trips to one. Choose the foods you just can’t live without or the ones that make the holidays so special to you. Take small portions, eat slowly and savor each bite.
  • Bring a healthy appetizer, such as a fruit tray, fresh veggies with a low-fat yogurt or cottage cheese dip, or a whole wheat tortilla roll up with lean deli meat, low-fat cheese and pickle. This ensures you have a healthy option.
  • Get enough sleep! Being sleep deprived can increase your appetite and lead to poor decision making.

    Easy Ways to Eat Less
  • Keep a food journal. It’s an easy way to become more aware of what you eat.
  • Choose the smallest plates, cups and bowls. You’ll be satisfied with less.
  • Be the last one to start eating.
  • Serve the food in the kitchen, rather than leaving it on the table- you’ll be less likely to get seconds.
  • Take small portions and wait 20 minutes before deciding to get seconds- you’ll probably still eat less than if you took a large portion and did not get seconds. (Plus, as an added bonus, you’ll flatter the cook!)
  • Keep a reminder of how much you have already eaten (such as toothpicks from your appetizers). This will help keep you from overeating.
  • Limit pre-snacking to a few hors d'oeuvres. Studies show that 10% of our holiday calories come from these pre-meal foods. Focus on socializing instead.

    Drinks to Your Health!
  • Alcoholic and holiday beverages tend to pack a ton of calories yet provide very little nutritional value. In addition, beverages rarely satisfy hunger because they leave our stomach quickly. Choose more zero-calorie drinks like water, sparkling water and diet beverages and treat other beverages, including 100% juice, as an occasional treat.
  • Instead of homemade or traditional eggnog (350 calories, 19g fat per 8oz), try this low-fat recipe: (see attached Powerpoint for recipe)
  • Try your favorite coffee house drink with non-fat milk or almond milk and no whipped topping. A 12-oz peppermint mocha with whole milk and whip has 360 calories and 16g fat where a 12-oz nonfat, no-whip peppermint mocha has only 240 calories and 2.5g fat). If you have diabetes or are watching carbohydrate intake, try using Splenda, Stevia or other type of sugar substitute to save on calories and carbohydrates. Of course, with any sweetened beverage or treat, portion and moderation is key!
  • Keep the alcoholic beverages to 1-2 drinks. This will save you empty calories and keep you healthy!

Blog post provided by:
Katie Foster, RDN, LD
Nutrition Services
Hannibal Regional


Flavor Up!

Spices and HerbsSpices and herbs can help enhance and retain flavor in your foods while cutting back on dietary sugar, sodium/salt, and fat. When you start adding flavors to your foods with herbs and spices, you may be surprised at what you’ve been missing. Try the following food and flavor combinations to enhance a meal.

For meat, poultry, and fish, try one or more of these combinations:

Beef: Bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme

Lamb: Curry powder, garlic, rosemary, mint

Pork: Garlic, onion, sage, pepper, oregano

Veal: Bay leaf, curry powder, ginger, marjoram, oregano

Fish: Curry powder, dill, dry mustard, marjoram, paprika, pepper, turmeric

Chicken: Ginger, marjoram, oregano, paprika, poultry seasoning, rosemary, sage, tarragon, thyme, anise seeds


For vegetables, experiment with one or more of these combinations:

Carrots: Cinnamon, cloves, dill, ginger, marjoram, nutmeg, rosemary, sage

Corn: Cumin, curry powder, onion, paprika, parsley

Green Beans: Dill, curry powder, marjoram, oregano, tarragon, thyme

Greens: Onion, pepper

Potatoes: Dill, garlic, onion, paprika, parsley, sage

Summer Squash: Cloves, curry powder, marjoram, nutmeg, rosemary, sage, allspice

Winter Squash: Cinnamon, ginger, nutmeg, onion

Tomatoes: Basil, bay leaf, dill, marjoram, onion, oregano, parsley, pepper


Tips:

  • 1 tablespoon of fresh herb = 1 teaspoon of dried herb.
  • If you are creating your own recipe, begin by trying one or two spices or herbs. The amount to add varies with the type of spice or herb, type of recipe, and preference.
  • When doubling a recipe, do not double spices and herbs only increase by 1½ times. Always taste and adjust by preference
  • There are many, many varieties of spices and herbs. Begin to experiment and find new flavors.

Blog post provided by:

Katie Foster, RDN, LD

Nutrition Services

Hannibal Regional