Hannibal Regional Blog

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


Preparing for the School Year…continued from last week.

1. healthy oatmeal choicesDon’t forget about oatmeal. Oatmeal is one of baby’s first foods, yet we quickly drop it from the menu as soon as they start eating more solid foods. Continue to offer oatmeal and switch up the flavors and topping. Add cinnamon, mashed fresh fruit, applesauce, raisins, chopped dates, prunes and other dried fruits, chopped nuts, peanut butter, etc. The creativity is endless and kids can do it themselves! Give steel cut oats or quinoa a try too. Make a big batch on Sunday and divide into individual portion for an easy breakfast throughout the week. 

2. Give sweet potato toast a try! Slice a sweat potato lengthwise and place in toaster. Spread with favorite toast toppings. Top with hummus and diced vegetables. Spread with avocado and top with an egg or spread with peanut butter and top with fruit and a sprinkle of cinnamon. 

3. Get creative with whole wheat English muffins or whole wheat pita. Spread with vanilla yogurt and top with favorite chopped fruit and nuts for a mini fruit pizza. Add tomato sauce and diced ham and pineapple for a mini Hawaiian pizza. Spread with peanut butter and top with banana slices. Try egg, tomato and spinach sandwiches with a spread of Dijon mustard, hummus or avocado. Stuff a pita pocket with scrambled eggs, shredded low fat cheese and lots of veggies.

 

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


Preparing for the School Year
breakfast wrap burritoWe all know that breakfast is the most important meal of the day, but it is not always the most convenient! Between morning tasks, picky eaters and getting out of the door on time, eating a healthy breakfast is often easier said than done! When it comes to breakfast, don’t worry about offering traditional breakfast foods. Get creative with favorite foods and serve up familiar foods with new ingredients. Below are a few ideas for breakfast and after school snacks. 

 
1. Include a fruit or vegetable! These foods provide an array vitamins and minerals and have distinct roles in the development of growing kids. Fruit can be fresh, canned in light syrup, frozen or dried. These can be eaten as is or incorporated into a food such as oatmeal, an omelet, smoothie, pizza, quesadillas, breakfast burritos, a wrap etc. 

2. Try a fruit smoothie and let your child be in charge of his/her smoothie (with supervision of course). Let you child pick out the fruit at the store (bananas, blueberries, raspberries, strawberries, mango, peaches/nectarine, or anything you like- I like to use frozen fruit!). Combine fruit and plain yogurt in a blender; let your kids push the button to blend. This is great for the kids who do not like to eat breakfast as it is more like a “drink” but is able to provide an array of nutrients and fuel them up for the morning!

3. Get creative with tortilla shells. Spread a whole wheat tortilla with peanut butter, slice ½ of a banana over peanut butter, sprinkle with cinnamon and roll up! May also try, pear, apple or dried fruit. Make a quesadilla or breakfast burrito with scrambled eggs, cheese and lots of chopped vegetables. These are a great make-ahead item and reheated in the microwave or toaster oven.

More ideas next week!

 

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


Vacation, Picnics and BBQ’s….Without Summer Weight Gain!
grilled vegetablesChoose more fruit and vegetables! Portion out 1 cup portions of fruit and vegetables into Ziploc bags or 1-cup Tupperware containers for an easy and portable snack on the go.

Avoid using full fat mayo. Instead choose light miracle whip and plain nonfat yogurt for macaroni salads, chicken/tuna salad and spreads. Try fat free Italian dressing for pasta salads and marinades.

Make your own marinade for meats. Use vinegars, 100% fruit juice, herbs and spices to add flavor to meat without all the excess sauce. Oils should be used in very small amounts.

Drink cautiously! Juice, spritzers and alcoholic beverages pack a lot of calories with little nutritional value.

When dining out, do your homework first! Take advantage of online menus and nutritional facts. Choose baked, broiled, steamed and grilled entrees.

Restaurants often serve up large portions. Share your meal with a friend or spouse, ask for half portions or ask for a to-go box to take half your meal home for a later meal.

When ordering at a restaurant, don’t be afraid for ask! Ask for sauces, dressings and butter to be served on the side. Ask for them to not bring the rolls or chips and salsa to the table while you wait. Ask for steamed vegetables as a substitute for other sides.

 

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


How I Helped My Best Friend Beat Cancer
Hi. My name is Buddy and I’m a 4-year old golden retriever. I wanted to “share” with you a story about my friend Mary and how we fought cancer together. Up until a few years ago, everything was going great. We would take walks together, take pictures together, take naps together - we did everything together! But then I noticed she wasn’t feeling good and she wasn’t getting better. That’s when she told me she had just been diagnosed with brain cancer. 
 
I was worried. Mary was my best friend. On a walk one day, she confided in me that she was scared but that I was going to help her through the next 6 weeks of treatments. I knew it might be “ruff” but I stayed by her side and did everything I could to help. She always talked about how wonderful the people were at the James E. Cary Cancer Center. She kept telling me about their Linear Accelerator and how it was one of the newest and best in the country, but the only thing I cared about was my friend Mary getting better. I was so grateful that she began talking about our future walks together and the places we were going to go see. I will always remember the moment she told me her cancer was in remission - it was the best news of my life! 
 
She told me I was so instrumental in helping her through her cancer treatments that she wanted to know if I wanted to help others too? How could I say no? Of course I would. She told me all about Pet Partners and how we could volunteer together at the James E. Cary Cancer Center where she was treated. I was pretty nervous on my first day, but Mary was with me and as soon as I saw my new friends smile - it was all worth it! I love what I do and I’m thankful for the James E. Cary Cancer Center for helping to save my best friend’s life. 
 
Remember: your four-legged friends love and care about you, so stay paws-itive, we’re here to help you through the tough times. If you would like to learn more about the Pet Therapy program at the James E. Cary Cancer Center, contact Belinda Krchelich, Oncology Patient Navigator at 573-406-5800. 
 
Thanks for reading my dog post and stay PAWS-ITIVE!

Food Myths and Facts
Food Myths and Facts - HannibalSea Salt is “Better” Than Other Salts.

MYTH- Sea salt has become very popular due to its “all natural” selling strategy but does this mean that it is better for you? Many believe that it is better as it contains more nutrients. However, the trace nutrients left behind in sea salt are very minimal and can easily be obtained from other healthy foods. In fact, there is one nutrient table salt has more of: iodine.  Sea salt contains less iodine than table salt, which can be a health concern. Iodine has been added to table salt since the 1920s to prevent iodine-deficiency disease. Getting adequate iodine during pregnancy is especially important.

Sea salt is lower in sodium than other salts.

MYTH- Salt gets a bad rap due to its sodium content and its effect on hypertension and congestive heart failure. It is very important to note, however, that there is usually little difference in sodium content. Kosher salt and some sea salts have larger crystal sizes than table salt, therefore they may have less sodium by volume but it is very minimal, and not enough to take into consideration if following a strict sodium restricted diet. 

There are health advantages to eating sea salt.

MYTH- Some characteristics of sea salt may seem healthier, but there are no real health advantages of using sea salts.

Sea salt is less processed.

True- Sea salt is obtained directly through the evaporation of seawater. It is usually not processed, or undergoes minimal processing, and retains trace levels of some minerals. Table salt, on the other hand, is mined from salt deposits and then broken down to give it a fine texture so it’s easier to mix and use in recipes. Potassium iodine and potassium iodate are often added to prevent deficiencies. 

Bottom line…

The next time you find yourself choosing between kosher salt, sea salt and table salt, remember that it’s probably a matter of letting your taste buds decide. But whichever option you choose, keep in mind that the sodium content is similar. When choosing between products made with or without sea salt, it is important to note the sodium content on the nutrition facts label. Choosing foods with <140mg sodium per serving is considered a low sodium food.

All Processed Food is Bad! 

Myth- Processed food catches a lot of negativity, but what exactly is processed food and is it really that bad for us? A food is considered “processed” when any change is made to a raw agricultural product after harvest. Many raw foods that come straight from the farm are an inedible product. Therefore most foods are processed before they reach our grocery stores and restaurants. “Processing” can be physical (such as sorting, washing, shelling/de-hulling, peeling, milling, and chopping);  thermal (such as freezing, cooking, drying, sterilizing/retorting, and pasteurizing); chemical (such as fermentation, salting, sweetening, and adding nutrients or preservative compounds); or transformative (where ingredients are combined to make prepared meals). Processing food can increase the convenience/functionality of food, improve taste and extend its shelf life. Some processed foods are very healthy and can be part of a healthful diet. Others should be eaten in small quantities and in moderation.

Some forms of processing can degrade nutritional value but others can actually enhance nutritional value. Fortification of refined flour and cereals has greatly reduced  neural tube defects in developing infants. Flash-freezing vegetables prevent the loss of nutrients which begins immediately after harvest.  Canning tomatoes improves the bio-availability of lycopene, a beneficial antioxidant. Treating corn with an alkaline solution makes the essential B3 vitamin niacin bio-available. So while potentially beneficial, processing can also involve additives such as sugar, salt, fat and other undesirable ingredients.  Highly processed foods are often nutritionally unbalanced such that they offer a lot of calories and fat, with little micronutrients. Chips, crackers, cookies, boxed prepared foods, and canned/ready-to eat meals, are just a few examples of processed foods that should be eaten in small quantities and in moderation.
 
Processing can be used to make nutrient-dense foods more convenient and accessible. Canned/frozen fruits and vegetables are faster to prepare than their fresh counterparts. By “processing” fruits and vegetables into more shelf-stable products, we can enjoy them year-round and have greater variation in our diets. Whole wheat pasta, instant brown rice, whole wheat cereal and even some frozen ready to eat meals can offer a whole lot of nutrition in a quick and convenient way.

It is important to note that every process we apply to food has its pros and cons.

The Whole Egg is Best!

TRUE!
The whole egg is often separated when it comes to nutrition talk. Many toss out the innocent yolk, claiming that it is not good for you. The yolk gets a bad rap particularly due to its cholesterol content. However, the cholesterol found in eggs is no longer a nutrient of concern (more on cholesterol later!)
Cholesterol may be the most scientifically studied nutrient in eggs, but it definitely does not deserve the spotlight! One large egg provides 6g of high-quality protein, and is perfectly balanced with the right amount of amino acids. The egg white is falsely advertised as containing “all the protein”. Although most of the protein is located in the egg white (3.6 g), a considerable amount (2.7g) is contained in the yolk.
Consuming eggs is particularly important for those who do not eat a lot of high-protein foods such as meat and dairy products, especially older adults since it can help stave off muscle loss and reduce the rate of protein breakdown (ref: 1,2) Eggs are inexpensive, low in calories, easy to prepare, and versatile which is make them a great choice for budget-conscious consumers and busy families.

More reason to eat the yolk- it is full of nutrients including:

• Lutein and zeaxanthin, two carotenoids essential to eye health. These two compounds act as antioxidants, minimizing damage and reducing the risk of developing age-related macular degeneration.(ref: 1,2,3)
• Choline, a component of egg lecithin, is essential for normal development and has been shown in animal studies to improve memory and performance. Eggs are one of the few foods that contain high concentrations of this nutrient. (ref: 2)
• Folate, known for reducing neural tube defects, plus vitamin B12, riboflavin, and the fat-soluble vitamins A, D, and K.(ref: 1,2,3)

1. Celentano JC. Nutrition review: Where do eggs fit in a heart-healthy diet? Am J Lifestyle Med. 2009;3(4):274-278.
2. Herron KL, Fernandez ML. Are the current dietary guidelines regarding egg consumption appropriate? J Nutr. 2004;134:187-190. 
8. Schmier JK, Barraj LM, Tran NL. Single food focus dietary guidance: Lessons learned from an economic analysis of egg consumption. Cost Eff Resour Alloc. 2009;7:7.

Cholesterol is a Nutrient of Concern.

MYTH!
Setting the Record Straight on Cholesterol, Saturated Fat and Risk of Heart Disease
Previously, the Dietary Guidelines for Americans recommended that cholesterol intake be limited to no more than 300mg/day; now, however, cholesterol is no longer a nutrient of concern. There is no appreciable evidence showing a relationship between consumption of dietary cholesterol and blood cholesterol (which is what affects cardiovascular health). This is frustrating to many, as cholesterol has been a nutrient to “avoid” for so long! But, nutrition research is difficult because all nutrients in a particular food must be considered when making conclusions. For example, foods that contain cholesterol are typically high in saturated fat as well. When saturated fats are eaten in place of healthful fats, saturated fats raise levels of LDL cholesterol (the “bad” kind of cholesterol in your blood). High levels of LDL cholesterol are strongly linked to heart disease. Lowering your LDL cholesterol can reduce heart disease risk. One way to do this is to limit saturated fats and trans fats. Limit these foods to small portions and eat them less often.

Foods high in saturated fats include fatty meat, poultry skin, bacon, sausage, whole milk, cream, and butter.
Trans-fats are found in stick margarine, shortening, some fried foods, and packaged foods made with hydrogenated oils. Trans-fats are the number one nutrient I recommend consumers to avoid! When in doubt, read the ingredients list and avoid the ingredient hydrogenated oils.

Are All White Foods Bad?

No-  The belief that white foods are bad, such as bananas and potatoes, is false. Avoiding white foods became popular with the low-carb craze, but the reasoning behind it is not well supported. 
There are many nutritious foods which are white, including the potato. Any produce that is grown and eaten in its natural form is, in fact, a very healthful food. Potatoes are versatile, require little preparation and are inexpensive. White potatoes offer potassium, fiber (if the skin is eaten), vitamin C.

Bananas are another white food and often touted as being a “less healthy” fruit. There is no such thing as an unhealthy fruit or vegetable. Bananas are a good source of potassium, fiber, and antioxidants along with several other health benefits. When eaten with yogurt bananas are a good source of prebiotics which, along with the probiotics in yogurt, promote gut health. 

However, when it comes to bread, pasta, rice, and other grain products, avoiding the “white” is recommended (unless otherwise instructed). Choose 100% whole wheat bread, pasta, cereal and brown rice for the healthiest choice.