Hannibal Regional Blog


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

Pork, it’s what’s for dinner tonight…and tomorrow!

As continued from last week, weekend meal planning allows for little to no work other than heating up during the week night. On Saturday/Sunday, prep all ingredients as needed.  Bake pork loin (fat side up) in oven at 375 degrees until internal temperature is 150, cooking time will depend on size of pork loin. Take it out of the oven, cover with foil and let sit for 30 minutes. Cool and slice/dice as need for recipes. Place all ingredients for each meal in glass Tupperware container and store in fridge until ready heat. During the week, simply place ingredients from Tupperware into large skillet or crock and heat!

Egg Roll Bowl


  • 2 cups diced pork loin
  • 6 cups coleslaw mix
  • 3 cloves garlic, minced
  • 1 tablespoon ginger, minced
  • 2 tablespoon soy sauce
  • 1/4 cup chopped green onions
  • Salt and pepper to taste
  • 1 tablespoon sesame oil or tahini

Heat a large skillet over medium heat. Add all ingredients. Cook for 4-5 minutes or until cabbage has softened a bit. Remove from the heat and top with the green onions and drizzle with sesame oil. Serve with brown rice-optional.

Rosemary Pork Loin and Potatoes


  • 2 cups pork loin, diced
  • 2 large baked potatoes, diced
  • 2 cloves garlic, chopped
  • 1/4 cup whole wheat bread crumbs
  • 1 teaspoon smoked paprika
  • 1 tablespoon chopped rosemary

Store precooked/diced potatoes and pork loin in fridge, drizzled with olive oil and garlic. Right before cooking, toss with bread crumbs, paprika and rosemary mixture and lay out on baking sheet. Bake at 350 degree for 10 minutes. Serve with steamed veggies and/or side salad.

Pork Chow Mein


  • 2 cups pork loin, sliced
  • 2 garlic cloves, minced
  • 1/4 cup soy sauce
  • 1/2 to 1 teaspoon ground ginger
  • 1 cup chicken broth
  • 1 cup thinly sliced carrots
  • 1 cup thinly sliced celery
  • 1 cup chopped onion
  • 1 cup coarsely chopped cabbage
  • 1 cup coarsely chopped fresh spinach
  • Salt and pepper to taste
  • 1 tablespoon canola oil
  • Cooked brown rice, optional

Heat oil in a large skillet or wok on high; stir-fry all ingredients until vegetables are cooked to desired tenderness, 10-15 minutes. Serve immediately over rice if desired.

Crockpot Shredded Pork Loin


  • 4lb pork loin
  • 1 onion, chopped
  • 1 jalapeno, deseeded, chopped
  • 2 1/2 tsp salt
  • 1 tsp black pepper
  • 4 cloves garlic, minced
  • 2 cup fresh orange juice

Place the pork in a slow cooker (fat side up), top with the onion, jalapeño, minced garlic and OJ. Slow Cook on low for 8 to 10 hours or on high for 6 hours (or 1h 30 m in an electric pressure cooker on high. The meat should be tender and easy to shred. Remove from the slow cooker and let cool slightly. Then shred the pork using two forks. This is a great recipe to put in the crockpot on Sunday night/Monday and eat on all week. Great with baked potatoes and steamed veggies, for nachos/tacos/quesadillas, sandwiches etc.

Blog post provided by:
Katie Foster, RDN, LD

Go Further with Food is this year’s theme for national nutrition month.  One way to make food go further is to meal plan. Meal planning is especially helpful for those who have a busy family, a job, extracurricular activities, limited access to food or trips to the grocery store, budget-cautious, and/or simply just like to have a plan in place and be organized! Me personally, I don’t want to cook a full meal every night of the week, nor do I want all the dishes! Meal planning does not require a complex whiteboard system or fancy menu in place. Below is an example of how I meal plan.

  1. Friday- We decide what we want for supper Monday-Friday. I typically limit it to two types of meat or protein food. For example pork loin, and chicken breast.
  2. Saturday and Sunday I prepare the meat (enough to last my family of 4 for 5 full meals) and two hearty sides (enough of each to last 2 full meals), plus enough vegetables to quickly steam in the microwave for a few nights and/or salad to serve a few nights.
  3. The chicken breasts get thrown in the crock pot with a homemade or favorite store-bought seasoning for 4-6 hours on high or 8 hours on low.
  4. The pork loin gets baked in the oven with a homemade broth or favorite store-bought seasoning.
  5. Homemade broth - can be made up ahead of time and store in fridge for up to two weeks or freeze in quart size bags for up to a year. If you want a lower calorie/lower fat version, simply let cool, place in fridge and skim off fat after 3-4 hours.
  6. Saturday and Sunday lunch is always clean out the fridge day. Leftovers are good for up to one week in the fridge. Typical leftover ideas with really any meat/ veggies include quesadillas, nachos or a stir-fry.

Blog post provided by:
Katie Foster, RDN, LD

Meal planning saves time and encourages variety. What does meal planning include? It can be individualized to meet your needs and can look different for everyone. It could involve sitting down each Sunday and planning out the week’s menu and creating a grocery list based on your selection. It could be looking at your pantry, refrigerator and freezer and deciding what foods could be made into a meal for tonight’s dinner.

Chicken Fajitas is a recipe that can easily be adapted for what you have in your refrigerator and pantry. Chicken and tortillas are at the heart of the recipe, but the seasonings and beans can be omitted, dipping sauces can be altered, cheese and onion can be omitted. To make a recipe diabetic friendly, we are aiming for 45-60 grams of carbohydrate. The tasty recipe below meets that guideline.

Chicken Fajitas

Serves 4 (2 fajitas/serving)

Recipe adapted from: https://www.chowhound.com/recipes/basic-chicken-fajitas-29564

What You Need:

  • 1 lb boneless, skinless chicken breasts, thinly sliced
  • 1 ½ Tablespoon minced garlic
  • ½ teaspoon chili powder
  • ½ teaspoon ground coriander
  • ½ teaspoon ground cumin
  • 1 Tablespoon canola oil
  • 3 bell peppers (yellow, green, red), sliced
  • 1 yellow onion, sliced
  • 1 (15oz) can no-salt-added black beans, drained and rinsed
  • 1 cup Mexican cheese, shredded
  • ¼ cup guacamole
  • ½ cup salsa
  • ¼ cup light sour cream
  • 8 small Carb Balance or whole wheat tortillas

What You Do:

  1. In medium skillet, cook chicken, minced garlic, chili powder, coriander and cumin over medium high heat. Once thoroughly cooked, set chicken aside.
  2. With 1 Tbsp of canola oil, cook peppers and onion until slightly translucent.
  3. To each tortilla, add a scoop of chicken, black beans, pepper/onion mix, and top with 2 Tbsp shredded cheese.
  4. Place salsa, sour cream and guacamole in bowls for dipping, if desired.
Nutrition Facts Amount Per Serving
Total Calories 484 Calories
Protein 37 grams
Carbohydrate 45 grams
Dietary Fiber 12 grams
Total Fat 18 grams


Blog post provided by:
Megan Kemp, RDN, LD

Healthy eating starts at the grocery store! Having a grocery list in hand can make grocery shopping faster, more efficient and even healthier! You may have heard that if you go to the grocery store on an empty stomach you are sure to leave with muffins, cookies, and ice cream. Everything can look appetizing when you are hungry! Following a grocery list can help keep you on track and your mind on choosing foods that will guide you to better health.

Produce Section:

  • Anything!

While fruits do contain carbohydrates, they are an important food group to include every day. Aiming to get 2 servings of fruits daily can help you reach the recommended amount of fiber and give you plenty of other beneficial nutrients.

Fresh Meat Department: Loin and round = lean

  • Beef: Sirloin, Flank, Round
  • Pork Tenderloin
  • Boneless, Skinless Chicken Breasts
  • Lean Ground Beef, Turkey & Chicken
  • Sliced Deli Meat
  • Salmon
  • Tilapia

Dairy Department:

  • Kefir
  • Regular or Greek Yogurt
  • Low-Fat Cottage Cheese
  • Cheese Sticks
  • Skim or 1% Milk
  • Eggs
  • Smart Balance margarine
  • Benecol margarine

Within the Grocery Aisles:

  • Canned Tuna
  • Nuts (almonds, pecans, walnuts, cashews, peanuts)
  • Beef Jerky
  • PB2 (powdered peanut butter)
  • Peanut Butter
  • Chia or Flax Seed
  • Brown Rice
  • Quinoa
  • Whole Wheat Pasta
  • Corn Taco Shells
  • Carb Balance or Whole Wheat Tortillas
  • Shredded Wheat Cereal
  • Kashi Go Lean Cereals
  • Old-Fashioned or Steal Cut Oats
  • Wheat Thins
  • Triskets
  • Popcorn
  • Rice Cakes
  • Sara Lee 45 Calorie Whole Wheat Bread
  • 100% Whole Wheat Breads
  • Sandwich Thins
  • FlatOut Wraps and Tortillas
  • Beanitos
  • Granola/Protein Bars (Nature Valley, Fiber One, Quest, Oh Yeah, Rx Bars: aim for 5 grams of fiber or 10 grams of protein in a snack bar)
  • Mrs. Dash Seasonings
  • Olive or Canola Oil Sprays
  • Sweeteners (Sucralose, Stevia)
  • Oil-Based Salad Dressings
  • Canned Fruit in 100% Juice or No Sugar Added
  • No Salt Added Canned Vegetables
  • No Salt Added Canned or Dried Beans (black, kidney, navy, pinto, garbanzo)
  • Low-Sodium Broths
  • No Salt Added Canned Tomatoes
  • 100% Fruit Juice
  • Herbal Tea
  • Sparkling Water
  • Low-Sodium Vegetable Juice
  • Unsweetened Green Tea

Frozen Aisles:

  • Cauliflower Rice
  • Steamable Vegetables
  • Superfood (lentils, couscous) Side Dishes
  • Edamame
  • Frozen Fruit
  • Veggie Burgers
  • Halo Top Ice Cream

Blog post provided by:
Megan Kemp, RDN, LD

The American Diabetes Association Alert Day is one day set aside each year to discuss type 2 diabetes, its prevalence, its seriousness and your risk of developing it.

Diabetes affect the whole body: your heart, nerves, eyes, kidneys. It is estimated that more than 539,600 adult Missourians had doctor-diagnosed diabetes in 2015. In Marion County, Missouri, 1 in 8 people have been diagnosed with diabetes. Every year these numbers increase.

Diabetes is common and chronic; however, it can be prevented and it is manageable. Knowing your risk of developing diabetes is the first step to prevention, and nutrition education is an important component of managing diagnosed diabetes and even in preventing it. Take the survey at the link below to find out your risk:


At Hannibal Regional, Marie Niemeyer, RDN, LD, CDE and Megan Kemp, RDN, LD offer nutrition services for a variety of health conditions. They are available for one-on-one nutrition counseling, whether you are interested in weight loss, needing to follow a specific diet, or have any general nutrition questions or concerns. Despite the name, outpatient nutrition services of the Diabetes Center are not limited to only diabetes but rather include a variety of other health conditions from heart disease to gastrointestinal disorders.

Hannibal Regional Diabetes Center has a recognized diabetes program through the American Diabetes Association. The outpatient dietitians offer group diabetic education classes, one-on-one diabetes consultations and a monthly diabetic support group, scheduled the first Wednesday of each month at 3:00 p.m.

The Hannibal Regional Diabetes Center is open Monday through Friday 8:00 a.m. to 4:30 p.m.

Interested in nutrition counseling? Talk to your primary care physician to have a referral sent to the center via fax at 573-629-3381. Once a referral has been placed, a dietitian will be in contact with you to set up the appointment as soon as possible.

Marie and Megan can also be reached by phone at 573-629-3382 or by email at marie.niemeyer@hrhonline.org or megan.kemp@hrhonline.org.