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


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


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


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


Low Blood Glucose

Hypoglycemia means your blood glucose is too low. Because a drop in blood sugar can happen quickly, it is recommended to always have simple carbohydrate snacks available to correct blood glucose. You might have sweating or cold, clammy skin, dizziness, shakiness, or tingling feeling, fast heartbeat, headache, confusion or irritability. If you are feeling any of these symptoms, always check your blood glucose right away. If it is too low:

1. Eat or drink 15 grams of fast-acting carbohydrate (1/2 cup fruit juice, 3-4 glucose tablets)

2. Recheck blood glucose again after 15 minutes. If it is still low, repeat Step 1. Check again after another 15 minutes. If it is still low, contact your healthcare provider immediately.

3. Once your blood sugar rises, eat a small snack if your next meal is not in the next 30-60 minutes.

15-grams of Carbohydrate Snacks:

  • 1 medium fruit
  • 6 oz light yogurt
  • 3 cups popcorn
  • 4 small gingersnaps
  • 5 vanilla wafers
  • 1 ounce pretzels
  • 10 baked potato or tortilla chips
  • 6 saltines
  • 3 squares graham crackers
  • 1 granola bar

Reference: American Diabetes Association (2016). Living Well With Diabetes. (n.p.)


Complications of Diabetes

The full impact of diabetes is often overlooked. While some individuals with diabetes have physical symptoms and noticeable signs of high blood sugar, some are asymptomatic (showing no symptoms). High blood glucose damages both large and small blood vessels. Damage to these vessels can lead to complications that affect the whole body.

Stroke, heart attack, nerve damage (neuropathy), eye disease (retinopathy), kidney problems (nephropathy) and peripheral arterial disease are some of the complications of diabetes. You can reduce your risk of complications by controlling your blood glucose. Blood sugars can be managed through dietary adjustments, increasing physical activity and/or taking medication/insulin as prescribed. Your health care team will work with you to create an individualized plan to meet your needs.

Hannibal Regional Weight Management and Diabetes Center has two outpatient dietitians to help guide you to better eating. Contact us by phone at 573-629-3382 or by email at megan.kemp@hrhonline.org to learn more about our nutrition services and/or to schedule an appointment.


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