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Fruit and Oat Muffins 

This recipe is a staple in our home. We often bake something at least once a week, muffins being the most popular. It is a quick grab and go breakfast, or snack. These are super versatile as you can use whatever fruit you have on hand, or a combination of fruit. It is a great way to use produce that has seen better days. Change it up by adding dark chocolate chips, dried fruit and/or chopped nuts, seeds etc. These whole grain muffins are high in fiber and contain 2 tablespoons of fruit per muffin. They also freeze nicely!

2.5 cups any fruit puree 
½ cup butter, softened
½ cup yogurt
½ cup brown sugar
2 eggs
1 tsp salt
2 tsp vanilla
1 tablespoon cinnamon
1 tablespoon baking powder
3 cups old fashioned rolled oats
2 cups whole wheat flour

Preheat oven to 350F.
Puree fruit until smooth. Cream butter, yogurt and brown sugar using a handheld mixer or a stand mixer. Add eggs and pureed fruit. Mix well.
Stir in salt, vanilla, cinnamon, and baking powder. Mix well to combine. Add oats and flour. Continue mixing until just combined.
Prepare 24 muffin tins with liners sprayed with non-stick cooking spray. Fill muffin pans 3/4 full of batter and bake at 350 degrees for 20-25 minutes.
Remove from oven and allow to cool.

Blog post provided by:
Katie Foster, RDN, LD
Clinical Registered Dietitian


Whole Grain Cut Out Cookies

Happy Valentine’s Day! What a great excuse to make fun heart-shaped sugar cookies. Making cookies at home allows for more wholesome ingredients, and is a great way to make memories with loved ones.  This recipe is a favorite of mine, especially because of the little hands that help make it. These cookies are made with hearty oats and whole wheat pastry flour. They are so good, they don’t even need frosting! 

INGREDIENTS

  • 1 c. butter 
  • 3/4 c. packed brown sugar 
  • 1 egg
  • 1 tsp. vanilla
  • 1 c. oats, chopped fine in blender
  • 2-1/4 c. whole wheat pastry flour OR whole wheat white flour
  • 1 tsp. cinnamon
  • 1/2 tsp. salt
  • 1/2 tsp. baking powder

INSTRUCTIONS

  1. In a large mixing bowl, beat the sugar and butter together and then add the egg and vanilla. Beat until smooth.
  2. Add the oats, flour, cinnamon, salt, and baking powder and beat until the dough comes together.
  3. Divide the dough into two pieces, wrap in wax paper and refrigerate for about 20 minutes.
  4. Preheat the oven to 350 degrees and grease (or line with parchment paper) 2 baking sheets.
  5. Remove one dough ball at a time, roll out about 1/4″ thick, cut into shapes and place on cookie sheets close together, because they don’t spread. Re-roll as needed to use up the dough.
  6. Bake the first sheet while rolling the dough for the second sheet. Bake the cookies about 8-9 minutes for thicker cookies (if you’ve rolled them thinner, they only need to bake 6-8 minutes). Set a timer! 
  7. Remove the cookies to a rack to cool before decorating.

Blog post provided by:
Katie Foster, RDN, LD
Clinical Registered Dietitian


Tips for a BETTER Heart

  • Primarily focus on eating fruits & vegetables. These can be enjoyed fresh, from frozen, or canned without added sugar or salt. Aim for 3-4 servings of each per day.
  • Choose WHOLE grains (oats, quinoa, kamut, wheat berries, brown rice, barley, buckwheat, millet, farro, teff), & whole wheat products (100% whole wheat bread & bread products, 100% whole wheat pasta).
  • Eat ½ cup cooked legumes such as beans, lentils or peas at least 3 times per week.
  • Limit red meat to less or equal to 4 oz. per week.
  • Use animal protein as a complement to the diet & incorporate plant-based protein as the main dish. Plants based protein includes legumes, tree nuts, quinoa, and seeds.
  • Eat omega-3 & protein-rich fish like salmon, mackerel, tuna or sardines at least 2 times per week.
  • Reduce added sugar by simply cutting current portions in half. Replace added sugars (syrups & granulated sugars) with a natural nonnutritive sweetener like Stevia, or Splenda to cut down on carbohydrates & calories. Replace sweetened beverages with no-calorie drinks, like water, carbonated water, unsweetened green or black tea, and/or plain coffee.
  • Enjoy 4 oz red wine in moderation or with one meal per day.
  • Rely on olive oil as a main added fat source.
  • Avoid hydrogenated oils, which include palm oil and palm kernel oil.

*These recommendations may not be well suited for people with kidney disease. Consult a Registered Dietitian for further questions 573-248-5370


Brain Health Facts

Brain Health1. Your brain has ENORMOUS energy and nutrient demands. 

  • The average brain is 2% of body weight yet accounts for 20-30% of the body’s total daily energy expenditure and uses 20-25% of all the glucose that enters the bloodstream.

2. Your brain requires a very robust blood flow. 

  • The average brain utilizes 15% of the body’s total blood output from the heart. 


3. Your brain is highly susceptible to oxidative damage. This is due to the following unique brain features: 

  • The brain is filled with fat. Fatty tissues are more readily oxidized. 
  • The brain is filled with large amounts of iron (from its robust blood flow) and iron can be a powerful pro-oxidant. 
  • The brain processes massive amounts of oxygen (25% of all the oxygen you breathe) and oxidative stress/oxidation is a normal byproduct of oxygen metabolism.

4. Oxidation in the brain leads to inflammation in the brain. Inflammation is the culprit for most all forms of damage that occur in the human body and is a fundamental driver of chronic diseases. Stress, depression, other forms of mental strife, as well as neurodegenerative diseases like dementia are clearly linked to excess inflammation in the body and brain.

Blog post provided by:
Katie Foster, RDN, LD


Hannibal Regional recently received national recognition from both Kindred Healthcare and Healthgrades™ for superb quality in taking care of patients. 

According to Kindred Healthcare, Hannibal Regional ranks #1 in the region for inpatient rehabilitative care.  Additionally, the Hannibal Regional Inpatient Rehab team received a 2017 award for “Top 10 in Kindred” for quality. Hannibal Regional was also ranked #1 nation-wide in length-of-stay efficiency. 

“The dedication of our Inpatient Rehab team is reflected in their efforts to help patients get back to living their lives,” noted Brett Hosley, DO, Neurologist and Director of the Inpatient Rehab Unit at Hannibal Regional. “We treat the whole patient physically, emotionally and socially so that if they can, they are able to go back to doing the things they love.”


“For 115 years, the people of our community have turned to us for quality and compassionate health care. The recognitions from Kindred and Healthgrades™ only reinforce our commitment to providing the highest quality care. I am proud of our team members for the dedication to our patients and honored we are able to share these recognitions.”  Todd Ahrens, President and CEO of Hannibal Regional.

Hannibal Regional serves residents of the tri-state area from more than ten locations and includes, Hannibal Regional Hospital, Hannibal Regional Medical Group, Complete Family Medicine and Hannibal Regional Foundation. Modern Healthcare recently recognized Hannibal Regional as one of the 2017 Best Places to Work in Healthcare. For more information on Hannibal Regional, visit www.hannibalregional.org.