Hannibal Regional Blog

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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

 


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!


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


Brain Health Facts

Brain Health Facts

Brain Health1. Your brain has ENORMOUS energy and nutrient demands. 

  • The average brain is 2% of body weight yet accounts for 20-30% of the body’s total daily energy expenditure and uses 20-25% of all the glucose that enters the bloodstream.

2. Your brain requires a very robust blood flow. 

  • The average brain utilizes 15% of the body’s total blood output from the heart. 


3. Your brain is highly susceptible to oxidative damage. This is due to the following unique brain features: 

  • The brain is filled with fat. Fatty tissues are more readily oxidized. 
  • The brain is filled with large amounts of iron (from its robust blood flow) and iron can be a powerful pro-oxidant. 
  • The brain processes massive amounts of oxygen (25% of all the oxygen you breathe) and oxidative stress/oxidation is a normal byproduct of oxygen metabolism.

4. Oxidation in the brain leads to inflammation in the brain. Inflammation is the culprit for most all forms of damage that occur in the human body and is a fundamental driver of chronic diseases. Stress, depression, other forms of mental strife, as well as neurodegenerative diseases like dementia are clearly linked to excess inflammation in the body and brain.

Blog post provided by:
Katie Foster, RDN, LD


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