Hannibal Regional Blog

rss

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


Blissful Holiday List

What a wonderful time of year. For many, it is a time to enjoy favorite foods, music, family, and decorations. Along with this can come stress from too much to do and not enough time. Here are some self-care tips that will only take minimal time but keep you healthy.

Sleep. Not getting enough sleep is associated with increased hunger, poor concentration, increased illness, and poor decision making. Sleep 7 hours a night or make nap time a priority.

Hydrate. Not drinking enough water can leave you feeling fatigued and increase your appetite. Add a splash of fruit juice or cucumbers to spruce up your routine.

Gratitude. Take a moment each night before sleeping to list three things you are grateful for that day. This will help create a positive mind-shift that will leave you feeling happier.

Teeth. Taking care of you includes taking care of your teeth! Make sure to brush teeth twice daily and floss at least once per day. Sugar build up can inflame your gums which can increase your blood sugar and chance of infections.

Eat Mindfully. This is the most wonderful time of year to enjoy traditional foods and treats. Be mindful about how hungry and full you are. Slow down when eating and enjoy the taste and texture of each food. Place appetizers on a plate so you can visualize how much you have eaten instead of grazing with your hands. Allow yourself to indulge in a treat when desired otherwise restriction can lead to overindulgent later and that terrible overstuffed feeling.

Move. Instead of being sedentary after meals find an activity that you enjoy and just move for 10 minutes. This will make a big difference in the way you feel. Add in an extra bonus for finding an outdoor activity and getting a dose of fresh air in at the same time.

Wishing you a happy and healthy Holiday Season.

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


Halloween Treats & Diabetes

While Halloween is a difficult holiday for those with dietary restrictions, it can still be a fun holiday! Ideally, those diagnosed with diabetes want to keep their 1-3 daily snacks to 15-30 grams of carbohydrate. The chart below was created to help guide you to better eating this holiday. Rather than feeling deprived this Halloween and trying to avoid all candy, use this chart as a guide. Pick your favor candy or chocolate and make note of the correct portion size. Often, we realize we are happy with a smaller portion when we allow ourselves to savor it. And the more planning we do ahead of time in regards to our meals and snacks, the more likely we are going to make better choices. If you were limited to 15-30 grams of carbohydrate for a snack, what would you choose?

Portion/ Candy Calories Carbohydrates
Candy corn, 10 pieces 80 18 grams
Gum drops, 6 80 18 grams
Gummy bears, 10 85 22 grams
Jelly beans, 10 large or 25 small 100 26 grams
Nibs, cherry, 20 pieces 100 20 grams
3 Twizzlers from 5 oz package 100 26 grams
Starburst, 5 pieces 100 21 grams
Hi-C orange slices, 2 slices 100 25 grams
Jolly Rancher, 2 pieces 70 11 grams
Milk Duds, 7 pieces 90 14 grams
Mily Way, snack bar 75  12 grams
Risen's, 2 pieces 85 14 grams
Reese's bites, 8 pieces 100 12 grams
100 Grand Bar, fun size 100 15 grams
Kit Kat minature 50 6 grams
Nestle Crunch bar, fun size 50 9 grams
Butterfinger, fun size 80 13 grams
Heath Bar, snack size 50 9 grams
Baby Ruty. fun size 80 12 grams
Snickers fun size 80 10 grams
Hershey's Good and Plenty snack size box 60 14 grams
Hershey's Good and Fruity snack size box 60 15 grams
Hershey's Hug or Kiss 25 3 grams
Almond Joy, snack size 90 10 grams
Tootsie roll pop 60 15 grams
M&Ms, peanut butter, 10 pieces 100 13 grams
M&Ms, plain, 30 pieces 100 15 grams

 

Blog post provided by:
Megan Kemp, RDN, LD
Outpatient Dietitian
Weight Management & Diabetes Center

 


Food Waste and Diet Quality

Americans waste nearly a pound of food per person each day, but the exact amount of food we trash differs by how healthy your diet is, according to one new study.

Between 2007-2014, U.S. consumers wasted nearly 150,000 tons of food per day – nearly a pound (422 grams) of food per person each day. Researchers estimate that food waste corresponded with the use of 30 million acres of land annually (7 percent of total US cropland) and 4.2 trillion gallons of irrigation water each year.

According to the study, the amount of wasted food equals roughly 30 percent of the average daily calories consumed for every American, or enough to feed more than 320 million people. Think about that. The amount of food this country wastes, could feed over 320 million people, who otherwise do not have the funds or resources for eat. “Food waste” goes beyond just wasting food.  

The researchers estimated that consumer food waste corresponded to harvests produced with the use of 780 million pounds of pesticide and 1.8 billion pounds of nitrogen fertilizer, annually. Both represent significant costs to the environment and the farmers who dedicate land, labor, and resources to producing food that’s meant to be eaten, not thrown into landfills. From the farm, food is then washed, processed, packaged, distributed etc; all of which takes time, labor, water and material.

While most people want to eat better by putting more fruit and vegetables on their plates, the study found that higher quality diets were associated with higher levels of food waste. Of 22 food groups studied, fruits, vegetables and mixed fruit and vegetable dishes (39 percent of total) were the most wasted—followed by dairy (17 percent), and meat or mixed meat dishes (14 percent).

Eating fruits and vegetables brings many benefits to one’s health and is of great importance, but as we pursue a diet rich in these foods, we must think much more consciously about food waste.

The study also found that healthier diets used less cropland than lower quality diets, but led to greater waste in irrigation water and pesticides, which are used at higher rates on average for growing fruits and vegetables. While low quality diets (those with less fruit and vegetable consumption) may produce less food waste, they come with a range of negative impacts, including low nutritional value and higher rates of cropland wasted.

Next week- tips to reduce food waste

 

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


It’s Apple Season!

A member of the rose family, the apple was considered a symbol of beauty in Greek mythology. The fruit made its way to North America in the 1600s. Soon after, John Chapman earned his famous nickname “Johnny Appleseed” by planting apple seeds from Ohio to Illinois.

Worldwide, more than 8,000 varieties of apples are grown, with about 2,500 cultivated in the United States. Almost all apple trees today don’t actually come from seeds, but rather from a process called grafting, since most seeds will not produce the same apples from which they came.

When it comes to nutrition, there is some truth in the saying “an apple a day keeps the doctor away.” An apple WITH the peel, that is. With the majority of its nutrients found in the skin, an apple is a good source of dietary fiber and vitamin C.

Apples are available year-round across the country, typically in peak season from late August to October. Prolong shelf life by storing fresh apples in a plastic bag in the refrigerator or in a cool, dark place. Apples produce the natural gas ethylene, therefore they can cause other fruits to ripen faster so be choosy with what produce you store apples with.

Every variety of apple has a distinct taste, color and texture. While some are great for snacking, others may be better suited for baked good, applesauce, apple cider, and more!


5 Quick, Minimal Heat Required, Summer Meal/Snack Ideas

In the heat of summer, sometimes the last thing you want to do is heat up your kitchen by cooking. Here are 5 easy, minimal heat required (if it all), lunch ideas.

Avocado Tuna Salad
Serves 4

  • 2 – 5oz. cans tuna
  • 1 ripe avocado, roughly chopped
  • 1 cup minced celery
  • ½ cup minced onion
  • 2 tbsp. Olive oil
  • 4 tsp. lemon juice
  • 1 tsp. salt
  • Ground pepper to taste

Place all ingredients in a medium bowl. Mix with a fork, mashing avocado and breaking up the chunks of tuna as you go, until the ingredients are well combined. Serve with crackers or bread.

Fruit and PB Roll Ups
Serves 2

  • 2 whole wheat tortillas
  • 6 tbsp. Peanut butter
  • 2 bananas (or other fruit of choice)
  • 4 tsp. honey

Spread 3 tbsp of peanut butter on each tortilla. Drizzle 2 tsp. honey over top of peanut butter. Place banana or other fruit at edge of tortilla and roll up.

Avocado  Egg Salad
Serves 4, this is best to use right away as the avocado turns brown with time.
*May use Mayo or Miracle Whip in place of avocado.

  • 6 eggs, hard boiled and peeled
  • ½ cup green onion, chopped
  • ½ cup celery, chopped
  • 2 tbsp Dijon mustard
  • 1/2 cup mashed avocado
  • 1 tbsp sweet relish
  • ¼ tsp hot sauce
  • ½ tsp paprika
  • ½ tsp black pepper
  • ¼ tsp salt

Chop eggs coarsely and put into a large mixing bowl. Add all other ingredients and stir. Serve with whole wheat tortilla, on whole wheat toast or crackers.

Salsa Cheesy Bean Dip

  • 1 can refried beans
  • 1 wheel Laughing Cow Light Queso Fresco & Chipotle Cheese®
  • 2 cups of salsa

Spread an even layer of refried beans on bottom of a plate. Unwrap all of The Laughing Cow cheese wedges and place in microwave safe bowl. Microwave on high for about 30 seconds or until cheese is warm enough to mix well with salsa. Mix salsa and cheese together. Spread this mixture evenly over top of the refried bean layer. Serve with chips or crackers or toasted whole wheat tortilla.

Cottage Cheese with veggies
Serves 2

  • 1 cup cottage cheese
  • ½ cup cucumber, sliced
  • ½ cup cherry tomatoes or sliced tomato
  • Dash of Pepper (or to taste)

Prep ahead- measure out ½ cup cottage cheese into separate bowls. Add Dash of pepper to top of each bowl. Top bowls with ¼ cup cucumbers slice and tomatoes each. 

Blog post provided by:
Katie Foster, 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 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