Hannibal Regional Blog

rss

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


Brain Health Facts

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 Wins Quality Awards

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.


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


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.

Tags

chicken Dietitians Dietition Eating Right freezer meals healthy foods Healthy Living Heart Health muffins Nutrition prepared recipes 911 active Activities Alzheimer's Disease appetizer appetizers Apples attentive physicians Auxiliary Awards Awareness back to school baking barley bbq beauty sleep Better Sleep blood pressure blood sugar BMI brain breakfast brussel sprouts busted butternut squash calories candy Carbs Cardiology chicken child development childbirth children chili cholesterol clean eating coconut oil cooking cranberry sauce cucumber dairy Daylight Saving Time Daylight Savings dessert dessert hummus diabetes diabetes alert day Diabetes Center Diebetes diet Dietary dietitian Dietitians digestive health doctor and patient relationship Doctors easter easter egg easy eat better eating Eating Right eggnog eggs exercise fajitas fall fiber flavoring Food food safety Foot Care fruits General gi tract Goals Grocery Shopping Guiding You To BETTER guilt free gut health gut-brain connection halloween candy hannibal regional happy health Health Living healthy healthy eating healthy food healthy living healthy recipe heart attack heart disease heart health heart health numbers Heart Healthy heart healthy oils helping those in need high fiber diet holiday holiday swaps holiday treat hyperglycemia Hypoglycemia kale less than 100 calories living healthy lowcalorie lunch magnesium magnesium deficiency management meal planning meal prep meals meat meatloaf mexican brown rice mini meatloaf myths New Year New Years Resolutions November nutrient dense food nutrition Orthopedics physical therapy picnics plant based nutrition poppy seeds prepared preparing protein psl pumpkin pie pumpkin spice pumpkin spice latte Quality quick quick and easy quick and healthy quinoa recipe recipes risk roasted chicken and vegetables salad dressing salmon salsa scholarship program school side dish sleep Sleep Apnea smoothie smoothie recipe snack snacks soup southwestern speech therapy spinach and artichoke dip Spine Spring Forward spring peanut pad thai substitutes sugar Summer Sunshine super bowl; Surgery sweet potatoes Thanksgiving tips toe walking truths ultimate salad vacations vegetables Volunteering warning signs weight control Weight Management wellness whole grain