Hannibal Regional Blog

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


The Sunshine Vitamin

Unfortunately the amount of sunshine in a day is dwindling. The sunshine is essential for our health, most importantly our skin. Our skin contains vitamin specific precursors that when exposed to ultraviolet light or sunshine, a conversion occurs in which one very important vitamin is given the ability to be utilized by our body. What vitamin is this? Vitamin D! With inadequate sun exposure to our skin, this conversion cannot happen, and our body misses out on all the wonderful health benefits of vitamin D. Not to mention, vitamin D is already lacking in the average diet and deficiencies are quite common.

Why take vitamin D?

  • Helps with the absorption of calcium
  • Positively improves mood
  • Aides in neuromuscular function, helps prevent against autoimmune diseases, maintain healthy immune function & reduces inflammation
  • Maintains adequate serum calcium and phosphate concentrations for normal mineralization of bone.

What foods contain Vitamin D?
Canned salmon, tuna, milk (all milk has vitamin D added, not just “Vit D” milk!), fortified orange juice, enriched cereals

Who especially at risk for deficiency?
Breastfed infants, older adults, those with inflammatory bowel disease & fat malabsorption conditions, those with limited sun exposure, those with dark pigmented skin, those who are obese or have underwent gastric bypass surgery.

How much should you get?
Experts who specifically study the area of vitamin D agree that all ages can safely consume 1000 IU's through supplements, which is far more than most vitamin D supplements on the market contain. Like all vitamin/mineral supplements, you should inform your healthcare provider of any changes you make to your supplemental regimen.

Fun Fact: Did you know that you have something in common with a mushroom? Our skin is similar to that of a mushroom when absorbing sunlight. Mushrooms grown outdoors have more vitamin D than those grown inside. Taking mushrooms out of the package and putting them in the sunlight for about 15-30 minutes boosts vitamin D content!

Grilled Portabello Mushroom Caps

  • 1⁄2 cup olive oil (or vegetable oil)
  • 1 1⁄2 tablespoons lemon juice
  • 1 teaspoon dried rosemary
  • 1 1⁄2 teaspoons dried parsley
  • 1 teaspoon onion powder
  • 3 crushed garlic cloves
  • salt and pepper to taste
  • 4 portabello mushroom caps

Directions

Combine all ingredients (except portabellas). Let the oil mix sit to absorb all the flavors. Brush  oil mix over both side of mushroom caps. Grill on high, underside down. When underside is well done (about 4-5 mins) flip over and grill again for same length of time.

Serving ideas

  • Add mushroom cap to whole wheat bun with your favorite burger toppings.
  • Top with your favorite rice mix or stuffing.
  • Crack an egg in middle of rounded side, sprinkle with shredded cheese and bake until egg is done to your lighting.

 

Blog post provided by:
Katie Foster, RDN, LD
Clinical Registered Dietitian


Summer Fruit and Veggie Challenge

What better time to try some new fruits and vegetables? Fruits and vegetables pack a ton of nutrients, antioxidants, fiber and water, making them a much needed food group to every meal. Trying new foods can be intimidating but you never know if you like something until you try it. Below is a list of fruits and vegetables, how many have you tried? Try them more than once, and try them more than one way (canned, fresh, frozen, dried). Happy Summer!

Vegetables
Fruits

__ Artichoke
__ Asparagus
__ Avocado
__ Beets
__ Bell Pepper
__ Broccoli
__ Cabbage
__ Carrots
__ Cauliflower
__ Celery
__ Corn
__ Cucumber
__ Dried breans
__ Eggplant
__ Green beans
__ Jicama
__ Kale
__ Mushroom
__ Okra
__ Radish
__ Spinach
__ Squash
__ Sugar Snap Peas
__ Sweet potato
__ Tomato
__ Turnip
__ Zucchini

__ Apple
__ Apricot
__ Banana
__ Blueberries
__ Blackberries
__ Cherries
__ Cranberries
__ Cantaloupe
__ Fig
__ Grapes
__ Grapefruit
__ Honeydew melon
__ Kiwi
__ Mango
__ Nectarine
__ Orange
__ Papya
__ Peach
__ Pear
__ Pineapple
__ Plum
__ Pomegranate
__ Raspberries
__ Star fruit
__ Strawberries
__ Watermelon
 


*If renal complications apply, talk to your Registered Dietitian about appropriate serving sizes!

Blog post provided by:
Katie Foster, RDN, LD


Diabetic Friendly Breakfast Ideas

Healthy Breakfast For most busy individuals and families, meal planning is not always high priority. Quick and convenient foods can be high in fat and calories but they can also be well-balanced and nutritious. Most women need about 3 carbohydrate choices per meal while most men need about 4 carb choices per meal. Keeping this in mind during meal planning can guide you to better eating. Here are some diabetic friendly meal ideas that require little to no preparation or cooking.

Breakfast Meal Ideas:

(1.5 cup) High Fiber Cereal = 2 Carbs
(1 cup) Skim or 1% Milk = 1 Carb
(1) Hard-Boiled Egg

(2) Whole Wheat Toast = 2 Carbs
(2 tsp) Whipped or Light Butter (Made with Canola or Olive Oil)
(1) Greek Yogurt = 1 Carb
(1 Cup) Berries = 1 Carb

(1 Packet) Flavored Oatmeal = 2 Carbs
(1/4 cup) Nuts or (2 Tbsp) Peanut Butter
(1) Small Banana or (1 Cup) Sliced Strawberries or Blueberries = 1 Carb

(2) Whole Wheat Toast = 2 Carbs
(2 Tbsp) Peanut Butter
(1) Small Banana = 1 Carb

(2) Whole Wheat Toast = 2 Carbs
(1 Slice) Cheese
(1) Scrambled Egg
(1) Tomato
(1) 5.3 oz Light Yogurt = 1 Carb

Blog post provided by:
Megan Kemp, RDN, LD


HEALTH ROLES- Magnesium

Magnesium rich diet HEALTH ROLES

Magnesium is needed in biochemical reactions, including energy production, nutrient metabolism, fatty acid and protein synthesis, transmission of nerve and muscle impulses, glucose control, blood pressure regulation and transport of calcium and potassium ions. Higher levels of serum magnesium have been associated with reduced risk of cardiovascular disease. Evidence supports an inverse relationship between dietary intake of magnesium and risk of Type 2 diabetes. One large cohort study showed magnesium intake may aid in preventing pancreatic cancer.

 

SOURCES OF MAGNESIUM

Magnesium is widely available in plant and animal foods and often is included in fortified foods and enriched grains. Soil health can impact the amount of magnesium in foods.

Table

Food Sources   Rating
1 ounce dry roasted almonds 80mg Excellent
1/2 cup boiled spinach 78mg Excellent
1/4 cup oil roasted peanuts 63mg Good
1 cup soymilk 61mg Good
2 slices whole-wheat bread 46mg Good
1 cup cubed avocado 44mg Good
1/2 cup cooked brown rice 42mg Good
1 cup low-fat plain yogurt 42mg Good
Fortified breakfast cereals 40mg Good

Blog post provided by:
Katie Foster, 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


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