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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.


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



Tips for Adding Fiber to Your Eating Plan
Foods High In FiberWanting to get some more fiber in your diet? Consider these simple tips:
• Slowly increase the amount of fiber you eat to 25 to 35 grams per day.
• Check the Nutrition Facts labels and try to choose products with at least 3 g dietary fiber per serving.
• Compare food labels of similar foods to find higher fiber choices. On packaged foods, the amount of fiber per serving is listed on the Nutrition Facts label.
• Choose fresh fruit and vegetables (skin on!) instead of juices.
• Have brown or wild rice instead of white rice.
• Eat the skin when having potatoes.
• Enjoy a variety of grains. Good choices include barley, oats, farro, kamut, and quinoa. • • Look for choices with 100% whole wheat, rye, oats, or bran as the first or second ingredient. Popcorn is another good choice (air-popped or lightly buttered)!
• When baking, use whole wheat pastry flour. You can use it to replace some white or all-purpose flour in recipes.
• Enjoy beans more often! Batch cook dried beans and freeze in smaller portions, then add to casseroles, soups/stews, taco meat, pasta salad and salads. Beans also make a great finger food for babies (age appropriate).
• Drink plenty of fluids. Fluid helps your body process fiber without discomfort.


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

Eat More Fiber
Are you getting enough Fiber, fiber rich foodsThe average American falls very short of the daily fiber recommendation. Women should get at least 25 grams fiber per day, and men should get at least 38 grams. Unfortunately, the average intake is only 16 grams per day!

How do we reverse this trend? Choose more WHOLE foods! There are many natural sources for fiber, including delicious fruits and vegetables (skin on!), nuts and seeds, and 100% whole grains. The fiber in whole grains such as brown rice, barley, quinoa, oats, farrow, kamut, wheat germ/bran, wheat berries etc. help promote regularity. Whereas the fiber in fruits and vegetables generally promotes cardiovascular health by removing cholesterol from the blood.

Start small when increasing the fiber in your diet to give your gut time to adjust to the extra work. Most importantly, increase water as you increase your fiber intake!
(It is important to note the above fiber recommendation is for the average person; high fiber diets are not recommended in certain health conditions).


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

Egg Safety

Easter eggs and egg safetyEggs are a potentially hazardous food and are capable of supporting the rapid growth of disease-causing bacteria like Salmonella. However, if you keep these few simple tips in mind, you should be able to enjoy a fun, happy and healthy Easter celebration.

  • Before boiling eggs for Easter decorating/painting, they must be kept refrigerated
  • Never leave raw eggs in any form at room temperature for more than 2 hours.
  • Use only clean, unbroken eggs. Don't eat or cook with cracked eggs or eggs that have been unrefrigerated for more than two hours.
  • When you boil your eggs, make sure the water is hot (185-190 degrees F). Cool your eggs in cold water or just in the air.
  • Cleanliness of hands, utensils and work surfaces is essential in preventing the spread of bacteria. Always wash your hands when handling your eggs, especially between cooking, cooling and dyeing. Wash hands again, along with all utensils, equipment and countertops that have been in contact with any raw food before preparing other foods.
  • Store eggs in their original cartons in the refrigerator rather than the refrigerator door.
  • If you're having an Easter egg hunt, consider hiding places carefully. Avoid areas where the eggs might come into contact with animals, insects or lawn chemicals.
  • Make sure you find all the eggs you've hidden and then refrigerate them. Discard cracked eggs.
  • As long as the eggs are NOT out of refrigeration over two hours, they will be safe to eat. Do not eat eggs that have been out of refrigeration more than two hours. Refrigerate hard-cooked eggs in their shells and use them within 1 week.


References:

http://www.utsa.edu/utsapd/Crime_Prevention/Crime_prevention%20pdf/Easter%20Safety%20Tips.pdf

http://www.drpaul.com/factsheets/eastertips.html

http://www.securityworld.com/library/children/easterbasketsafety.html

http://food.unl.edu/egg-handling-and-safety-tips-easter

*tips are specified for store bought eggs, farm fresh eggs differ


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



Hannibal Regional Hospital's Pediatric Speech Therapy Goes Above and Beyond For Local Family
Speech Therapy Scholarship Program at Hannibal RegionalCandy Golian’s son, Trey Golian, started taking speech therapy about a year ago after he was screened at his daycare facility, Grow and Learn. “After his screening, we learned that he was farther behind then what we thought,” said Candy. “We knew he was behind but we chalked it up to other factors, but we didn't realize that he was as far behind as he was until I called out and talked to Patty Schenk on the phone.” Patty Schenk is a Speech Therapist with Hannibal Regional Hospital’s Pediatric Speech Therapy team. “She went over everything and explained everything that he was tested for and where he should be at his age and how far behind he was,” explained Candy.

After the assessment and talking to Patty, Candy Golian and her husband discussed the cost of therapy that Trey would have to work through, weekly. “At the time we had health insurance but we had a very high deductible and didn’t know if we would be able to afford the therapy sessions,” stated Candy. “I talked to our daycare center owner and she actually told me about the Scottish Rite program. She said that she really thought Trey needed speech therapy and would greatly benefit from it so I decided that we would check into it.”

Tammy Lieurance, secretary for Hannibal Regional Hospital’s Pediatric Speech Therapy, helped Candy with all the paperwork and anything else that would be needed for the Scottish Rite scholarship application. Within a day Tammy was able to let the Golian family know that they qualified for the scholarship and that the scholarship would cover most of the cost for each session. “If we had not qualified for the scholarship I don't know if Trey would have been able to get the help that he needed,” said Candy.

“The ladies at Hannibal Regional have made this experience one of the easiest things to do, they work with you and your schedule to make it to so easy on us,” explained Candy. “My husband and I both work during the day and it makes it so much easier for us that Ms. Patty comes to Trey at daycare for his session and we don't have to worry about how we are going to get him to each session. Every Tuesday when we pull up to daycare he is looking for her vehicle and gets so excited knowing she is there. Without her help, I know that Trey wouldn't be where he is today and ready to start Kindergarten next year. Without the Scottish Rite program, he would not have received the help he needed. I can never thank the ladies at Hannibal Regional enough for helping Trey and our entire family with this.”

Hannibal Regional Foundation is hosting “Cheers for the Kids” Friday, April 21st, 2017 from 5:00 pm - 9:00 pm at the Cave Hollow Winery. Tickets are $20 per person or $30 per couple. You can purchase them in advance by contacting the Hannibal Regional Hospital Pediatric Speech Therapy Department at 573-406-5777 or Hannibal Regional Foundation at 573-629-3577. Tickets may also be purchased at the door. Your ticket includes four wine tastings, live entertainment, and appetizers. A commemorative wine glass will be given to the first 100 attendees. The event proceeds will benefit Hannibal Regional Hospital’s Pediatric Speech Therapy Department to help children like Trey Golian get the therapy services they need.

To learn more about the Hannibal Regional Foundation, visit hrhf.org or call 573-629-3577. To learn more about Hannibal Regional Hospital's Pediatric Therapy Services call 573-406-5777.

Pictured is Hannibal Regional Speech Therapist Patty Shenk, Trey Golian, and mother Candy Golian.


Spring Peanut Pad Thai
spring peanut pad thai recpieNeed a change in cuisine? Asparagus, green peas and ginger-peanut sauce make this nutrient-dense pad thai a flavorful meal. This meatless recipe packs 25g protein per serving. Make it your own by adding additional vegetables.
Tip: Prepare all ingredients before prior to cooking, for a quick, throw together meal.
Ingredients
8 ounces flat brown rice noodles
1 tablespoon canola oil
⅓ cup chopped scallions
2 cloves garlic, minced
2 large eggs, lightly beaten
8 ounces trimmed asparagus, cut into 1-inch pieces
1 cup frozen peas
1 large lime, juiced (about 2 tablespoons juice)
½ cup roasted peanuts, lightly salted, roughly chopped
¼ cup cilantro, chopped
Dressing:
¼ cup creamy peanut butter
1 tablespoon grated fresh ginger
2 cloves garlic, minced
1 tablespoon brown sugar
3 tablespoons rice vinegar
3 tablespoons reduced-sodium soy sauce
1 tablespoon sesame oil
¼ teaspoon crushed red pepper flakes
¼ cup hot water

Directions
Prepare rice noodles according to package instructions. Pour noodles into a colander and let drain.
Meanwhile, make sauce by whisking peanut butter, ginger, garlic, brown sugar, rice vinegar, soy sauce, sesame oil and crushed red pepper flakes in a medium bowl.
Slowly whisk in hot water and stir until sauce is blended. Set aside.
In a large skillet, heat canola oil over medium heat. Add scallions and cook 1 to 2 minutes. Add garlic and cook for 30 seconds. Pour in eggs and stir to scramble for about 2 minutes or until soft. Add asparagus and peas and cook for 3 to 5 minutes, stirring often, until asparagus is tender.
Add drained noodles and sauce and cook for 1 to 2 minutes, tossing until the liquid has been absorbed. Stir in lime juice.
Transfer cooked noodles and vegetables to a large platter or bowl and garnish with peanuts and cilantro. Serve immediately. Serves 6.

Nutrition Information
Serving size: 2 cups (350 grams)
calories 232; Total Fat 3g; sodium 227mg; Carbs 24g; Fiber 3g; Sugar 5g; Protein 25g;

Reference: http://www.foodandnutrition.org/March-April-2016/Spring-Peanut-Pad-Thai/



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