Hannibal Regional Blog


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

How Sleep Affects Exercise and Workout Performance

Workout and Sleep Hannibal

Now that spring is here many of us are anxious to get out and exercise more. The weather is nice and we want to squeeze more activities into each day. Many times, sleep is the first activity to be sacrificed. Sleep is an essential part of fitness and exercise, yet it’s is often overlooked.

Athletes know that the quality and quantity of sleep they get is often the key to success. Training and nutrition can help create a fit and athletic body, and so can sleep. During sleep, the body is building muscle, consolidating memory, and releasing hormones.

The Stanford University Sleep Disorders Clinic and Research Laboratory conducted a study in which a group of athletes was followed over a three-week period. They did nothing different but increase their amount of sleep and saw marked improvements in performance, including faster sprint times, longer endurance, lower heart rate and an overall better workout.

Experts suggest that sleep deprivation increases levels of the stress hormone cortisol. Sleep deprivation has also been linked to decreased production of glycogen and carbohydrates that are stored for energy. Without enough quality sleep, your body cannot fully recover from exercise. A lack of quality sleep can also affect diet and eating habits. Sleep loss has been found to interfere with hunger hormones, increasing appetite during the day and bringing on cravings.

The Better Sleep Council estimates that 70 percent of Americans aren’t getting enough sleep. Sleep disorders and chronic short sleep are associated with an increased risk of heart disease, high blood pressure, obesity and diabetes, memory loss and other serious cognitive issues as well as an increased risk for osteoporosis and cancer.

Make sleep a priority and an essential part of your fitness and exercise regime. The 2013 “Sleep In America” survey by the National Sleep Foundation reported that regular exercisers claim they get better quality sleep. The study also found that vigorous exercisers get the best sleep, non-exercisers have the least energy and those who sit less during the day also sleep better.

Let sleep work for you, quality sleep keeps you performing at your best, and it’s free!

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

Breakfast Casseroles
Breakfast Casserole HannibalRecipe Request: “A Healthy Breakfast Casserole”
Recipe Re-Do: Garden Vegetable Crustless Quiche
Breakfast casseroles are popular because they are a one-dish meal and can be prepped the night before and baked the next morning. Most casseroles call for croissants/bread, whole milk or heavy cream, lots of cheese, high sodium cream soup and fattening meats.  However, a breakfast casserole can be very nutritious while still being a big hit Easter morning, or for any meal. The recipe below is packed with nutritious vegetables and provides more than 1/3 of the recommended amount of calcium per day. 

9 large eggs
1 cup (6 ounces) shredded reduced-fat extra sharp cheddar cheese, divided
1 cup (6 ounces) shredded reduced-fat Monterey Jack cheese, divided
1/2 cup skim milk
1/2 cup all-purpose flour (about 2 1/4 ounces)
1 teaspoon baking powder
1/2 teaspoon salt
1 (16-ounce) carton fat-free cottage cheese
Cooking spray
4 cups sliced zucchini (about 4)
2 cups diced potato 
1 cup diced onion
1 cup finely chopped green bell pepper (about 1)
1 (8-ounce) package pre-sliced mushrooms
1/2 cup chopped fresh parsley
2 tomatoes, thinly sliced

Preheat oven to 400°.
Beat eggs in a large bowl until fluffy. Add 1/2 cup cheddar cheese, 1/2 cup Jack cheese, milk, flour, baking powder, salt, and cottage cheese; set aside. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add zucchini and the next 4 ingredients; sauté for 5 minutes or until tender. Add the parsley and sautéed veggies to egg mixture. Pour mixture into a 3-quart casserole dish coated with cooking spray. Top with the remaining 1/2 cup Jack cheese and cheddar cheese. Arrange tomato slices over cheese. Bake at 400° for 15 minutes. Reduce oven temperature to 350° (do not remove dish from oven), and bake for 35 minutes or until lightly browned and set.

Yield: 12 servings 
Nutritional Information:
Calories per serving: 209
Fat per serving: 7.8g
Saturated fat per serving: 3.6g
Protein per serving: 17g
Carbohydrates per serving: 17.9g
Fiber per serving: 1.9g
Cholesterol per serving: 158mg
Sodium per serving: 514mg
Vitamin A 31.1 %
Vitamin C 32.3 %
Vitamin D 9.6 %
Calcium 35.2 %

Katie Foster, RDN, LD - Hannibal Regional Hospital

Savor the Flavor of Eating Right!
Savor the Flavor of Eating Right!

During National Nutrition Month our Registered Dietitians want to help you Savor the Flavor of Eating Right!  Our Dietitians have each chosen a quick tip to help you maintain your healthy eating goals or help you on your journey to better.  

Katie Foster, RDN, LD says to try a couscous salad, "Couscous is slightly lower in calories than most pastas and higher in Selenium. Couple that with vegetables, lite salad dressing and the healthy fat in olives, you have a winning combination!"

Marie Niemeyer, RDN, LD, CDE, reminds you, "If you really want a dessert, make it better for you by choosing one with fruit, nuts (walnuts have omega-3’s), and oil vs. solid fats. Share the piece or reduce portion size to save calories."

Nancy Hays, RDN, LD says to try a Pork Chow Mein, "By using very lean pork (low saturated fat), lots of vegetables (with phytochemicals and antioxidants) and low sodium ingredients, this recipe packs in nutrition and taste for everyone!"

I got my life back - Thanks to Dr. Basho
Sheldon Bue and pictured in truck, Dr. Rahul Basho

Constant pain was robbing Sheldon Bue of his life.  For months, Sheldon had battled severe pain in his shoulder and neck, relying on medication to dull the pain.  Sheldon was quickly losing his quality of life and knew he had to find answers to dealing with his pain.  After visiting his primary care doctor and reviewing treatment options, Sheldon and his wife Amy, of Palmyra, knew that the right answer was close to home. Sheldon chose the Hannibal Regional Spine Center and Dr. Basho for his spine surgery and through the expertise of Dr. Basho, Sheldon got his life back. Sheldon and Amy are quick to share that having spine surgery is scary, and selecting where you want to have your surgery performed is a very important decision. Upon meeting Dr. Basho, Sheldon knew he was in the right place. Sheldon states, “Dr. Basho is so down-to-earth and honest.  He is very pragmatic and offered various options that were easy to understand.”

Sheldon had spine surgery in March of 2015 during which Dr. Basho performed a cervical spinal fusion on vertebras five, six and seven. Not long after surgery, Sheldon was up and walking with the nurses throughout the night, and went home the next day.  Within two weeks Sheldon was back at work, and had gotten his life back.  

Sheldon shares his appreciation of Dr. Basho and the care team at Hannibal Regional, “When you live here, you know the people and your friends and family take care of you.  I don’t know why anyone would go anywhere else.  I received the best care, close to home and I would highly recommend Dr. Basho and Hannibal Regional.”  Sheldon shares that he now sees Dr. Basho as a friend, and stops by to visit and update him on his recovery. Sheldon states, “I have to give him a hug when I see him, he’s like an old friend and I can’t thank him enough for giving me my life back!”

For more information about Dr. Basho and the Spine Center,  Call 1-844-474-2225

Sleep Apnea and Heart Health
Hannibal Sleep ApneaWe all know we should eat a heart healthy diet and exercise daily. Did you know that your sleep can be as important for heart health as diet and exercise?

People with cardiovascular problems such as high blood pressure, heart failure, and stroke have a high prevalence of sleep apnea. Studies show that if you have sleep apnea today, the chance that you will develop hypertension in the future increases significantly.
When people with high blood pressure or heart failure are treated for sleep apnea, the measures of blood pressure or heart failure are significantly improved. According to sleep medicine experts, there is good evidence to think there is a cause-and-effect relationship between hypertension and sleep apnea.

Your blood pressure will go up because when you're not breathing, the oxygen level in your body falls and excites receptors that alert the brain. In response, the brain sends signals through the nervous system and essentially tells the blood vessels to "tighten up" in order to increase the flow of oxygen to the heart and the brain, because they have priority. Sleep apnea causes low oxygen levels at night. These low oxygen levels seem to trigger multiple mechanisms that persist during the daytime, even when breathing normally.
Atrial fibrillation is a common type of irregular heart beat that is also associated with sleep apnea. If sleep apnea is untreated, the chance of a recurrence of atrial fibrillation can increase up to 80%.

Symptoms of Sleep Apnea include loud and chronic (ongoing) snoring. Pauses may occur in the snoring. Choking or gasping may follow the pauses. You may also battle sleepiness during the day, at work, or while driving. You may find yourself rapidly falling asleep during the quiet moments of the day when you're not active.

You may suffer from morning headaches, memory or learning problems and difficulty concentrating. Mood swings, irritability, depression or personality changes are also signs of a sleep disorder. Many people with sleep apnea report waking up frequently to urinate, and complain of a dry mouth or a sore throat when they wake.

If you think you may have a sleep disorder, please talk to your health care provider. You may need a sleep study.

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


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