Hannibal Regional Blog


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Even MORE Super Seeds You Should Be Eating

many different seeds to eatPepitas: hulled seeds of a pumpkin, an excellent source of monounsaturated fats, magnesium and phosphorous, and a good source of iron and zinc. Packed with more than 8 grams of protein per ounce, these green seeds are delicious for a snack or used to top salads, soups and breads.

Chia Seeds: an excellent source of magnesium and a good source of calcium. These tiny, mild seeds are packed with 10 grams of fiber, 5 grams of protein and more omega-3s than salmon per ounce. Use it as a crunchy topping for yogurt, oatmeal and salads, or mixed with liquid to form a gel for an egg replacement, nutrient-rich drink or tapioca-like pudding.

Hemp Seeds: contains the proper proportion of all nine essential amino acids. Hemp seed has 10 grams of protein per ounce and is a good source of polyunsaturated fats. The shelled versions of this round seed are called “hearts” and can be eaten as is or tossed into salads, smoothies, bread or pastas. Use hemp seed oil for finishing dishes or making vinaigrettes. (Hemp is in the same botanical family as marijuana, but its seeds lack the high-inducing chemical tetrahydrocannabinol, better known as THC).

Sesame Seeds: an excellent source of iron and calcium, sesame seeds (also known as benne seeds) are used whole in savory and sweet baking, ground into tahini or pressed for flavorful oil. Un-hulled varieties are more nutrient-rich; black seeds have a toasty and smoky flavor.

Flaxseed: rich in fiber and heart-healthy omega 3 alpha linolenic acid, as well as the antioxidant plant lignans. Flaxseed oil add a toasty flavor to dressings and vinaigrettes. Golden or brown varieties are similar in taste and nutritional value. Flax seeds can be ground for baked goods, casseroles, pasta dishes and used as coatings for poultry and seafood.


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

Super Seeds You Should Be Eating!
seedsSunflower seeds- Rich in vitamin E and a good source of folate, sunflower seeds can be eaten as a snack, salad topping or incorporated into breads and snack mixes. With a low smoke point, sunflower oil can be used in cooking as well as salad dressings. Sunflower butter can be used as an alternative to peanut butter.

Nigella- also called charnushka, is a dull black seed with almost 10 grams of fiber per ounce. Similar in appearance to black sesame with a bitter, smoky aroma and a nutty, peppery flavor, it’s often used to top Middle Eastern, Eastern European or Indian breads.

Mustard seed- The world’s most heavily traded spice, yellow, brown or rarer black mustard seeds are all members of the family Brassica that includes cruciferous vegetables. Contain 7 grams of protein per ounce and are a rich source of the antioxidant mineral selenium. Most commonly ground into mustard, this seed also is essential for pickling.

Poppy seeds- these tiny bluish-black seeds are often seen on breads, or paired with lemon or beets. Poppy seeds are an excellent source of calcium, a good source of iron and contain 5 grams of protein and nearly 6 grams of dietary fiber per ounce.


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

Sleep...A Fundamental part of Healthy Living
tired and need sleepAdequate sleep is increasingly being recognized by the medical community as an essential component of good health throughout your lifetime. Sleep is as fundamental to life as eating and breathing, yet in our society sleep deficiency is a growing problem and health risk. A common myth is that people can learn to get by on little sleep with no negative effects. The truth is, how you function while awake depends on whether you're getting enough total sleep. Sleep deficiency (or sleep deprivation) can interfere with virtually every aspect of life from work and school to family relationships, as well as chronic physical and mental health problems. According to the Centers for Disease Control and Prevention more than one-quarter of the U.S. population report occasionally not getting enough sleep, while nearly 10% experience chronic insomnia. The CDC also reported an estimated 50 to 70 million Americans have chronic (ongoing) sleep disorders. Chronic sleep deficiency in adults has been linked to many life threatening diseases, including heart disease, atrial fibrillation, chronic kidney disease, high blood pressure, stroke, obesity, depression and dementia.

Sleep deficiency is also associated with an increased risk of motor vehicle accidents due to driver sleepiness, as well as human errors linked to tragic accidents such as the grounding of large ships, aviation and railway accidents.

Symptoms of sleep deficiency in adults include feeling very tired during waking hours. You may not feel refreshed and alert when you wake up. You may also have trouble learning, focusing, reacting, or sometimes feel frustrated and cranky. Children who are sleep deficient might be overly active and have problems with attention. They may also misbehave in social situations, and school performance may suffer. Many times children are diagnosed with disorders such as ADHD and prescribed medications while sleep deficiency is overlooked.

If you have symptoms of chronic sleep deficiency, talk to your primary healthcare provider, you may have a sleep disorder. The most common sleep disorder is sleep apnea and is easily treated. For more information about sleep health call Hannibal Regional Hospital Sleep Lab at 573-248-5344.

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

Torganic hemp seeds and chia seedshe Dietary Guidelines for Americans recommend that diets be varied in proteins and rich in heart-healthy, monounsaturated and polyunsaturated fats. Seeds are becoming more common in diets, but still do not get as much praise as they should! Seeds are plant-based sources of essential amino acids and minerals, including calcium, zinc, copper and magnesium. They provide dietary fiber, vitamins and phytochemicals and are also linked to improved cardiovascular, digestive, immune and bone health. When consumed regularly, seeds may contribute to the management of blood sugar and appetite as well as bone mineral density, and may also help lower risk of obesity and certain cancers.

Different seeds have their own unique nutritional benefits; therefore it is best to try a variety. Some are great on their own for snacking; others make a good addition to yogurt and smoothies, grains, soups, salads or to any dish for a pop of color and crunch.

Choose raw seeds and toast them at home. Store mustard, poppy and nigella seeds in tightly sealed containers in the pantry away from heat and sunlight. Store flax, chia, hemp, pepitas, sunflower and sesame tightly wrapped in the refrigerator or freezer to prevent rancidity and extend shelf life.

Next week: 5 Super Seeds


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

15 Quick and Easy Afternoon Snacks
hummus and vegetablesPortion control is very important when it comes to snacks. A snack should be just enough to take the hunger pain away, but not enough to ruin the next meal. When teaching kids about portion sizes, I like to use every day utensils rather than measuring cups and “diet food”. Teaching kids to get a bowl or plate and sit down at the table, rather than with the whole box or bag is an important habit to form. Have fruits and vegetables prepared and ready to eat, along with pre-portioned snacks to assist your child in making healthful choices.

1 slice low-fat cheese or string cheese and whole wheat crackers

Baked chips and Salsa

Yogurt and granola or crunchy cereal (Grape-nut cereal, cheerios, Chex)

Nuts and dried fruit/box of raisins

Baby carrots, Bell pepper strips, broccoli, or other raw veggies and hummus or light ranch

Whole grain cereal OR granola bar and piece of fruit

Hard-boiled Egg and piece of fruit

Popcorn and piece of fruit

Pretzels and hummus

½ PB&J and fruit

Sugar snap peas and low fat string cheese

Cottage cheese and peaches or other canned fruit

Celery and peanut butter

Apple slices and peanut butter

Muffin or breakfast cookie


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