Hannibal Regional Blog

rss

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


Creating a Diabetic Friendly Grocery List

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


Alert Day

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:

http://www.diabetes.org/are-you-at-risk/diabetes-risk-test/?loc=alertday 

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.  


Tailoring Your Recipes

If you look at the USDA’s MyPlate, it gives general guidelines of how to eat healthy. Half of your 9” dinner plate should be fruits or vegetables, while the other half should be a combination of grains and proteins (preferably ¼ each). Korean Beef Bowls is one of my favorite diabetic friendly recipes and one that I had to tailor a bit to fit into these healthier eating guidelines.

Do you have a favorite recipe? Does it have vegetables as a side? Salad Kits and frozen mixed vegetables make quick and convenient side dishes. With little prep or extra work on your part, you can add nutritional value to your dinner. Does your recipe call for lots of pasta? Replace some of it with non-starchy veggies like spaghetti squash or zucchini. This can help encourage vegetable intake among picky eaters. Do you typically cook with a big helping of butter? Try using an olive or canola oil spray. It cuts down on quantity of fat used and also replaces the saturated (unhealthy fats) with unsaturated fats (heart healthy fats). Creating a well-balanced meal from your favorite recipes can be fun!

Korean Beef Bowls

Recipe adapted from: The Recipe Critic blog
Serves: 4

What You Need:

  • 1 lb lean ground beef
  • 1 Tbsp minced garlic
  • ¼ cup packed light brown sugar
  • ¼ cup reduced-sodium soy sauce
  • ¼ tsp ground ginger
  • ¼ tsp crushed red pepper flakes
  • ¼ tsp black pepper
  • 2 cups cooked brown rice
  • ¼ cup sliced green onions
  • 16 oz frozen stir fry vegetable blend

What You Do:

  • In a large skillet, cook the ground beef and garlic over medium heat until no longer pink.
  • Add brown sugar, soy sauce, ginger, red pepper flakes and pepper to the skillet.
  • Let simmer for 2 minutes.
  • Meanwhile cook frozen vegetables and rice according to package directions.
  • Serve your beef mixture over hot rice and garnish with green onions. Enjoy with a side of stir fry vegetables!
Nutrition Facts Amount Per Portion
Total Calories 374 Calories
Protein 28 grams
Carbohydrate 42 grams
Dietary Fiber 5 grams
Total Fat 10 grams
Saturated Fat 4 grams

 


Diabetes: Sugar and Carbohydrates

When it comes to diabetes, you may assume that carbohydrate containing foods are off limits or “forbidden”. When you meet with a registered dietitian for diabetic nutrition counseling, you may be surprised to learn this is not the case. We need carbohydrates! Even with a diagnosis of diabetes, carbohydrates are an important component of our diet and our body’s preferred fuel source. Most men and women need 45-60 grams of carbohydrate per meal.

The first step in controlling our blood sugars is knowing what foods contain carbohydrate, the macronutrient that has the biggest impact on our blood sugar. This includes foods we most often associate with carbs: your breads, pastas, rice, but also dairy foods, like milk and yogurt (they contain natural sugar, lactose) and fruit (they contain natural sugar, fructose). Finally, we have the carbohydrate foods with added sugars, such as sodas, cake, cookies, candy.

When Nutrition Fact Labels are available, keeping track of carbohydrates is much easier and less of a guessing game. In diabetes management, the focus on the label is on serving size and total carbohydrates, not sugar. This is often a source of confusion. The American Diabetes Association nutrition recommendations encourage focusing on the total amount of carbohydrate rather than the type. Carbohydrates are composed of sugars, along with starches and fibers. All affect our blood sugars in different amounts. Paying attention to total carbohydrates rather than these individual components helps us to better control blood sugar levels.

For any nutrition questions or concerns, don’t hesitate to contact one of our outpatient dietitians at Hannibal Regional Diabetes Center.

Megan Kemp, RDN, LD
megan.kemp@hrhonline.org

Marie Niemeyer, RDN, LD, CDE
marie.niemeyer@hrhonline.org

 

Print Resource:
Dunbar, S, Verdi, C: 21 Things You Need to Know about Diabetes and Nutrition. Alexandria, VA,
American Diabetes Association, 2014


Hannibal Regional Wins Quality Awards

Hannibal Regional recently received national recognition from both Kindred Healthcare and Healthgrades™ for superb quality in taking care of patients. 

According to Kindred Healthcare, Hannibal Regional ranks #1 in the region for inpatient rehabilitative care.  Additionally, the Hannibal Regional Inpatient Rehab team received a 2017 award for “Top 10 in Kindred” for quality. Hannibal Regional was also ranked #1 nation-wide in length-of-stay efficiency. 

“The dedication of our Inpatient Rehab team is reflected in their efforts to help patients get back to living their lives,” noted Brett Hosley, DO, Neurologist and Director of the Inpatient Rehab Unit at Hannibal Regional. “We treat the whole patient physically, emotionally and socially so that if they can, they are able to go back to doing the things they love.”


“For 115 years, the people of our community have turned to us for quality and compassionate health care. The recognitions from Kindred and Healthgrades™ only reinforce our commitment to providing the highest quality care. I am proud of our team members for the dedication to our patients and honored we are able to share these recognitions.”  Todd Ahrens, President and CEO of Hannibal Regional.

Hannibal Regional serves residents of the tri-state area from more than ten locations and includes, Hannibal Regional Hospital, Hannibal Regional Medical Group, Complete Family Medicine and Hannibal Regional Foundation. Modern Healthcare recently recognized Hannibal Regional as one of the 2017 Best Places to Work in Healthcare. For more information on Hannibal Regional, visit www.hannibalregional.org.


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 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 season 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 self care 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