Hannibal Regional Blog

rss

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


Scheduling Exercise

Man running-EKGDiabetes management includes diet, medicine and/or exercise. Let’s talk about the latter. Did you know exercise is beneficial in lowering blood sugar? We can have the best intentions to manage our health through diet and exercise but can fall short in reaching our goals. We have to give ourselves credit- changing habits is difficult, very difficult.

For many of us, we’ve had our eating habits and exercise regimens (or lack thereof) for decades. We can’t expect change overnight.

It is agreed by health experts that Americans need at least 150 minutes of moderate exercise or 75 minutes per week of vigorous exercise. That is 30 minutes per day at least five times per week.

It sounds great on paper but how do we get to this goal? Think about where you are and then think about where you want to be. Setting small attainable goals each week have been proven to be effective in reaching our “big picture” goal.

Make a list of activities you enjoy. If you enjoy exercising, you will make it a priority. If you don’t, it is easy to make excuses to skip today... this week… this month.

If you are sedentary, a goal of walking 10 minutes Monday, Wednesday, Friday this week is a great place to start. Physically writing exercise on a calendar or schedule can help making it a priority. Once you have it finished, you can cross it off your list for the day. Exercising has numerous health benefits which can help keep motivation high and for it to become habitual.

Blog post provided by:
Megan Kemp, RDN, LD


Type 1 vs Type 2 Diabetes

Healthy food, weights, blood glucose meterMore than 29 million people in the US have been diagnosed with diabetes. Type 1 is most often diagnosed in younger people and children while Type 2 is often diagnosed in adulthood. Type 1 is an autoimmune disease, in which the body attacks itself, and in this case, the body is attacking the beta cells which are responsible for producing insulin. Insulin’s job is to take sugar out of the blood stream. With little to no insulin being produced, blood sugars are high. In Type 2, receptor cells have become less sensitive to insulin due to large and frequent diet-related insulin release. This insulin resistance then leads to less sugar being removed from the bloodstream and again, high blood sugar levels.

To manage Type 1 diabetes, eating a consistent carbohydrate diet, engaging in regular physical activity and taking insulin while closely monitoring blood sugars is important. Type 2 diabetes can be managed through a combination of a consistent carbohydrate diet, regular physical activity and/or oral medication or insulin.

 

Visit deffen.com to learn more.

Blog post provided by:
Megan Kemp, RDN, LD


The Happiness Effect

Cheerful Volunteers in park Everyone wants to live a life that is meaningful and fulfilled. There are many ways to become happier and one of those is to help someone else. Altruism is the unselfish concern for other people that often lead us to volunteer for a cause that we believe in. There are so many benefits to volunteering, so I want to share some wonderful facts with you and encourage you to find what you are passionate about to begin helping others and ultimately making your life better too.

A study showed that compared to people who never volunteer the odds of being very happy rose 7% among those who volunteer monthly and 12% among those who volunteered every other week. And about 20% of those volunteering each week! Also, the act of helping others actually activates the part of your brain that makes you feel pleasure and activities your mesolimbic system releasing a hormone called oxytocin. So by giving your time to a cause you believe in and helping others, you are actually making yourself happier and healthier.

Helping others can build your self-esteem, make you feel more connected to your community and others, and make us feel more optimistic. Lastly, I want to mention that helping others can make us feel more thankful. As we help others it is easy to reflect on our own circumstances and feel more grateful for our blessings.

Here are some tips for getting the most out of what you give!

  • Don’t look at it as additive-It is something you get to do, not have to do!
  • Ask yourself what you want to accomplish most
  • Start with what you can do
  • Don’t overburden yourself
  • Be a good manager of your time
  • Include your family
  • Learn

Volunteering has a positive effect on your community and it can have a positive effect on you too!

Blog post provided by:
Alicia Rollins, CAVS
Director-Guest and Volunteer Services
Hannibal Regional Healthcare System


ABCs of Diabetes

Heart Healthy Food US diabetes patients have a 2-3x increased risk of heart disease. To reduce your risk of cardiovascular disease, remember your ABCs.

A1C <7%
Blood pressure <140/90
Cholesterol (LDL) <100 (<70 if history of heart disease)

An A1C is a blood test that correlates with a person’s average blood glucose level over a 2-3 month period.

Blood pressure measures the pressure of blood in the circulatory system, which provides information on the force and rate of the heartbeat and elasticity of the arterial walls.

LDL “bad” cholesterol is determined through a blood test. Elevated levels are associated with an increased risk of heart disease.

Know these three numbers to better understand your risk of developing heart disease. You can reduce your risk with regular physical activity and the right foods.

  1. Eat more fruits and vegetables. Aim for 4-5 servings per day.
  2. Enjoy baked fish twice a week.
  3. Choose whole grains (more fiber). Brown rice, whole wheat bread, whole wheat tortillas are great choices.
  4. Snack on nuts or seeds four times weekly.
  5. Eat less saturated fat. Saturated fat is found in animal products. Choose skim or 1% milk over whole milk. Pick lean meats, like chicken or red meats with round or loin in the name (pork tenderloin, sirloin).
  6. Reduce sodium intake to 1500 mg sodium daily or less. If buying canned goods, choose those with a low sodium or no-salt-added label.
  7. Cut down on sugar-sweetened beverages. Choose water, unsweetened tea, or diet drinks over fruit juices or regular sodas.
  8. Aim for 150 minutes of moderate activity each week.

Visit www.heart.org

Blog post provided by:
Megan Kemp, RDN, LD


Bringing Some Fiber to a BBQ

With May brings more barbequing and more time spent outdoors. Burgers, steak, and fries may be staples in your household but as a dietitian, I often notice vegetables are lacking at family gatherings!

Nutrition FactsVegetables make great side dishes! Zucchini spears, green beans, cucumber salad, cauliflower, coleslaw, corn on the cob, asparagus and stuffed peppers are quick and delicious. Vegetables also add filling fiber and satisfy you longer than fries or potatoes. Mix your favorite vegetables with a little dressing or seasoning in a foil packet and you may have your new favorite side dish!Grilled Veggies

Sensational Foil-Pack Vegetables

Recipe from KraftRecipes.com 6 servings, 3/4 cup each

What You Need

1 cup red pepper, cut into 1 ½ inch pieces 1 cup yellow pepper, cut into 1 ½ inch pieces 1 zucchini, cut into 1 ½ inch chunks 1 cup fresh mushrooms 1 cup cherry tomatoes ¼ cup light zesty Italian dressing 2 Tbsp grated Parmesan cheese

What You Do

1. Heat grill to medium-high heat. 2. Combine all ingredients except cheese. Spoon onto center of large sheet heavy-duty foil; fold to make packet. 3. Grill 8 to 10 min. or until peppers and zucchini are crisp-tender, turning after 4 min. 4. Cut slits in foil to release steam before carefully opening packet. Top vegetable mixture with cheese.

Blog post provided by:
Megan Kemp, RDN, LD


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