Wing Chun Kung Fu Lessons

Learn the martial art made famous by Bruce Lee. Wing Chun Kung Fu is a Chinese martial art that specializes in aggessive close-range combat. Men and women of any size or build can easily learn this. Participants are generally over the age of 16.

Monday and Wednesday evenings at 6:00 p.m. in room 119 of the Lincoln Elementary School. No classes on February 18, and March 19 and 24.

Call Community Education for more informtion and to register at 218 262-0417.

Kundalini and Hatha Yoga Classes

Jundalini Yoga is the Yoga of Awareness consisting of flowing yoga postures, breath work, deep relaxation, and meditation. All levels are welcome to attend either session:

Thursday evenings January 3 - February 21 at 6:00 p.m. in the Hibbing High School Library $64.00 for eight sessions
or
Wednesday mornings January 2 - February 20 at 9:30 a.m. in the Our Savior's Lutheran Church - Room 12 $64.00 for eight sessions

Hatha Yoga includes classic isometric postures, breath work, and meditation for increasing the body's alignment, strength, and flexibility. Great for beginners.

Tuesday evenings January 8 - February 26 at 6:00 p.m. in the Hibbing High School Library $64.00 for eight sessions

Call Community Education for more informtion and to register at 218 262-0417.

Stress Free Holidays

Does just the thought of the holidays make you tense? Here are tips to help you create and enjoy your holiday celebrations:

- Unclutter your schedule by planning ahead and learning to say "no."
- Identify a few special traditions that were part of your childhood: decorating the tree, baking cookies, lighting the menorah or singing carols for the neighbors.
- Set realistic expectations. Accept people and things for the way they are and remember the positive qualities that make them unique.
- Give to others and it will create joy for you.
- Keep a sense of balance and moderation by taking a break in the middle of holiday shopping, limiting your caffeine and alcohol consumption, getting 8 to 9 hours of sleep a night, sticking to a moderate exercise routine and reserving some quiet time for yourself.

Tips to Avoid the Flu

During this year's flu season, protect yourself and your family by following these helpful tips:

Get a flu immunization. The single best way to prevent flu is to get immunized each year.
Cover your cough. Cover your mouth and nose with a tissue when coughing or sneezing to prevent the spread of germs.
Wash your hands! Cleaning your hands often with soap and water or an alcohol-based hand cleanser will help protect you from getting sick.
Avoid touching your eyes, nose or mouth.

If you do become sick, try to stay home from work or school to help prevent others from catching your illness.

Build Your Bones

Drink milk? It may be the best thing you can do to plan for retirement. Calcium from milk and other sources can help prevent osteoporosis later in life. Osteoporosis causes bones to become thin and susceptible to breaking. Prevention is the key:

- Eat a calcium-rich diet. Experts recommend 1000 mg of calcium a day up to age 65 and 1500 mg daily after that.
- Alcohol, caffeine or a lack of vitamin D can interfere with calcium absorption. You can get vitamin D from fortified milk and your body manufactures the vitamin after exposure to sunlight.
- Exercise is helpful in building and maintaining strong bones. Weight bearing exercise such as walking, jogging and stair climbing will increase strength, but only as long as you maintain the program.
- Smoking makes you more susceptible to osteoporosis.

Control High Blood Pressure

Follow these tips from the U.S. Department of Health and Human Services:

8 things you can do to control high blood pressure.

1. Maintain a healthy weight: Limit portion sizes and try to eat only as many calories as you burn a day - or less if you are trying to lose weight.

2. Create a healthy eating plan: Follow an eating plan that emphasizes fruits, vegetables and low-fat dairy products. Also use foods that are low in cholesterol and saturated fat.

3. Reduce salt and sodium intake: Pay attention to food labels, choosing foods that are lower in sodium. Limit sodium intake to no more than 2,400 mg, or about 1 teaspoons worth, of salt a day. Avoid fast food.

4. If you drink alcoholic beverages, do so in moderation.

5. Become more physically active. Work up at least 30 minutes each day of a moderate-level activity. Try walking or bicycling each day.

6. Quit smoking. Smoking increases your chances of having a stroke, heart disease and several types of cancer.

7. Talk with your health care professional. Ask what your blood pressure numbers are and what they mean.

8. Take medication as prescribed. If you are taking medication, make sure you understand what it’s for and how and when to take it and then take it as your doctor recommends.

Yo-Yo Dieting Hurts the Heart

Recent studies suggest that repeated variations in weight, particularly during young adulthood, increase the risk of heart disease.

In fact, "yo-yo" weight loss patterns were as risky to the heart as being overweight itself when the amount being lost and regained is equal to 10 percent or more of the body weight.

Learning how to avoid a relapse is just as important as losing those excess pounds.

Get a Handle on High Cholesterol

September is National Cholesterol Education Awareness Month. More than half of the adult population has blood cholesterol levels higher than the desirable range. In general, you want your total cholesterol to be less than 200 mg/dL, because that level carries the least risk of heart disease.

Follow these recommendations to lower your cholesterol level:

Limit total fat intake to 25 to 35 percent of total daily calories. Less than 7 percent of daily calories should be from saturated fat, not more than 10 percent should be from polyunsaturated fat, and not more than 20 percent from monounsaturated fat. 
Eat less than 200 mg of dietary cholesterol per day. 
Get more fiber in your diet. 
Lose weight. 
Increase physical activity.

You have a greater risk of developing heart disease or atherosclerosis as your level of blood cholesterol increases. Have your cholesterol levels measured every five years - or more often if you're a man over 45 or a woman over 55.

Talk to your physician about what your individual cholesterol levels mean.

Limit Your Salt Intake

To reduce your consumption of sodium, be sure to eat only limited amounts of these foods:

Salted or smoked fish or meats
Canned or instant soups
Convenience foods such as canned spaghetti or hamburger helper
Salty snacks
Cheese and cottage cheese
Table salt

Staying Healthy in our Minnesota Winter

Tips for Wellness - November 16th from Noon - 1:00 p.m.

Dr. Jennifer Pedersen will discuss:
Winter Skin Care
Managing/avoiding colds, when to see the doctor
Avoiding Falls
Light and Seasonal Affective Disorder
Eating / Enjoying the holidays and not adding pounds

Call for reservations 218 362-6876 by Monday, November 12th. $7.00 per person for lunch and the presentation.

Stay Hydrated

According to the American Dietetic Association, 50 - 75 percent of the human body is made up of water. Every day you lose water through your breath, perspiration and urine so replenishing your body's water supply is crucial.

Follow these tips to maintain proper hydration:

- Drink eight to 10 glasses of water daily. Try to drink a glass of water with each meal and between each meal.
- Drink up! Don't wait until you become thirsty to drink fluids.
- Avoid alcohol, coffee, cola, tea and salt tablets. These increase dehydration.
- Start and end your day with water. Your body loses water while you sleep, so drink a glass before bed and again when you wake up.

Drinking enough water is particularly important during exercise when you’re sweating off extra fluid. Follow these hydration tips when you hit the gym:

- Drink about 17-20 ounces of water before a workout.
- Take a bottle of water with you when you exercise and try to drink at least every 15-20 minutes.
- If you exercise 60 minutes or more consider a sports drink with carbohydrates.
Drink plenty of water after you finish exercising.

Get active in Hibbing with Community Education:

Kundalini Yogo -

Wednesdays - Nov 7 - Dec 19 (No Class November 21) - 8:15 - 9:30 a.m. at Our Savior's Lutheran Church - $48.00

Thursdays - Nov 8 - Dec 13 (No Class November 22) - 6:00 - 7:15 p.m. at the HHS Library - $40.00

Hatha Yoga -
Tuesdays - Nov 13 - Dec 18 (No Class November 20) - 6:00 - 7:15 a.m. at the HHS Library - $40.00

Wing Chun Kung Fu -
Mondays & Wednesdays - Starting October 15 - 6:00 - 8:00 p.m. at the Lincoln Elementary Room 119 - $25.00 per month

For more information call Community Ed at: 218 263 0417

Kundalini Yoga

The Yoga of Awareness, consisting of flowing yoga postures, breath work, deep relaxation, and mediation. Internally rejuvenating!

Classes are Thursdays November 1st - December 13 (no class on Thanksgiving)
in the Hibbing High School Library from 6:00 to 7:15 p.m.

Angel Lipke is the instructor and their is a fee of $48.00 for all sessions.

Call the Community Education office for more information or to register at 218 262 0417.

Wing Chun Kung Fu Lessons

Community Education is planning and informational meeting about Wing Chun on Monday, October 8th in room 119 at 6;30 p.m. in the Lincoln School.

Wing Chun does not rely upon athletic ability, strength or quick reflexes. Its theory of simplicity and economy of motion make it scientific in nature. It is generally practiced only by those over the age of 16.

The instructor is a seasoned martial arts practitioner what loves Wing Chun and desires the opportunity to teach and practice skills with others.

Limited class size, no initial fees for class costs, no special equipment, informal, non-competitive classes.

Adult Volleyball League

Hibbing Parks and Recreation will be offering fall / winter volleyball leagues starting in October.

There will be play for Co-Recreational and Women's leagues with skill levels structured for both the recreational and advanced players.

Go to www.hibbing.mn.us and click on the Parks and Recreation Logo and then click on "Adult Volleyball" in the right hand columnn.

Community Walking Program

Hibbing Community Education sponsors the Community Walking Program at the Hibbing High School. This program is for al Hibbing area residents, youth to seniors, cardiac patients, and persons with disabilities. The school setting provides a safe, warm, and positive atmosphere to exercise during the upcoming months.

This service is offered free of charge and no registration is necessary. No walking when school is not in session. Monday - Friday, October 2007 - April 2008 in the Hibbing High School lower level hallways from 5:00 - 7:00 p.m.

Fall Martial Arts Classes

Community Education is offering several different classes in the martial arts this fall.

- Karate for begginers and an intermediate/advanced class on Tuesday and Thursday evenings.

- Sparirng on Friday evenings

- Wing Chun Kung Fu a new class with an information session scheduled for September 11th.

Call the Community Education office for more information at 218 262 0417.

Fitness, Fun & Friends

Hibbing Parks & Recreation is offering a new program this fall to promote healthy life styles.

Designed with the fairy-active or active older adult in mind, this class is programmed to maintain or improve physical capacities necessary for an active life-style and positive quality of life. These capacities include flexibility, strength, balance coordination, and cardiovascular capacity and endurance. Easy, rhythmic, low-impact movement and great music add to the enjoyment of this workout. “Listen to your body” and stay within your personal comfort level.

The goal is “health-span,” not merely “life-span.” A healthy life-style involves physical well-being, mental well-being, and social and emotional well-being. The FITNESS, FUN, AND FRIENDS program strives to improve each of these areas.

RECOMMENDED EQUIPMENT: Two pound hand weights, optional ankle weights. Mat for optional floor stretching. (Stretches can also be performed seated.) Stretch bands, small balls, and large balls are provided.

Dates: September 11 - November 29
No Classes: November 29
Day: Tuesday and/or Thrusday
Place: Memorial Building Community Senior Center
Time: 1:30 - 2:30 p.m.
Fee: $2.50 per class - (you may register for all the days or just Tuesdays or Thursdays)

For more information or to register for classes call 218 263 8851 or email Angela Johnson

Softball in Hibbing

Summer softball is winding down with the final playoffs taking place over the next couple of weeks.

For the men who haven't had enough of softball yet, Hibbing Parks and Recreation will be offering a Men's fall league. Register by August 24th on the city website.

Registration for high school sports have also started, call the Hibbing High School athletic department for more information at: 218 262 0415.

Summer Outdoors in Hibbing

Enjoy the summer weather and be active!

Kelly Lake and Carey Lake Beaches are open and have certified lifeguards on duty from 1:00 - 5:00 p.m. on days that are 65 degrees and sunny or 70 degrees and cloudy.

Municipal Golf Course is open daily. For more information call the Club House at 218 263-4720.

Walk or ride out to Vic Power Park and watch a softball game or two just about every night of the week. Better yet - join a team!

The Mines and Pines Parade will be July 14th contact the Chamber of Commerce at hibbcofc@hibbing.org or 1-800-4-HIBBING to walk or have a float in the parade.

Weekly Newsletters

In the Fall of 2007 we will begin sending out weekly health tips. If you would like to receive these notices, please sign up by clicking on the "Weekly Newsletter" title.

Hibbing Healthy Lifestyles Coalition - Recipe

WONDERFUL STUFFED POTATOES

Baked potatoes stuffed with seasoned, low-fat cottage cheese are a lavish low-fat, low- cholesterol, low-sodium treat.

4 medium baking potatoes
3/4 C low-fat (1%) cottage cheese
1/4 C low-fat (1%) milk
2 Tbsp soft margarine
1 tsp dill weed
3/4 tsp herb seasoning
4-6 drops hot pepper sauce
2 tsp grated parmesan cheese

Prick potatoes with fork. Bake at 425º F for 60 minutes or until fork is easily inserted.
Cut potatoes in half lengthwise. Carefully scoop out potato leaving about 1/2 inch of pulp inside shell. Mash pulp in large bowl.
Mix in by hand remaining ingredients except parmesan cheese. Spoon mixture into potato shells.
Sprinkle top with 1/4 tsp parmesan cheese.
Place on baking sheet and return to oven. Bake 15-20 minutes or until tops are golden brown.

Yield: 8 servings--Serving Size: 1/2 potato each

Each serving provides:
Calories: 113
Total fat: 3 g
Saturated fat: less than 1 g
Cholesterol: 1 mg
Sodium: 136 mg

Hibbing Healthy Lifestyles Coalition - Recipe

SMOTHERED GREENS

Use a small amount of skinless smoked turkey breast instead of fatback to lower the fat content but keep the taste.

3 cups water
1/4 lb smoked turkey breast, skinless
1 Tbsp hot pepper, freshly chopped
1/4 tsp cayenne pepper
1/4 tsp cloves, ground
2 cloves garlic, crushed
1/2 tsp thyme
1 stalk scallion, chopped
1 tsp ginger, ground
1/4 cup onion, chopped
2 lbs greens (mustard, turnip, collard, kale, or mixture)


Place all ingredients except greens into large saucepan and bring to a boil.
Prepare greens by washing thoroughly and removing stems.
Tear or slice leaves into bite-size pieces.
Add greens to turkey stock.
Cook 20 to 30 minutes until tender.

Makes 5 servings--Serving size: 1 cup

Calories 80
Fat 2 g
Saturated fat less than 1 g
Cholesterol 16 mg
Sodium 378 mg

Hibbing Healthy Lifestyles Coalition - Recipe

Vegetarian Spaghetti Sauce

2 Tbsp olive oil
2 small onions, chopped
3 cloves garlic, chopped
1 1/4 cup zucchini, sliced
1 Tbsp oregano, dried
1 Tbsp basil, dried
1 8 oz can tomato sauce
1 6 oz can tomato paste
2 medium tomatoes, chopped
1 cup water

In a medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti.

Yield: 6 servings--Serving Size: 3/4 cup

Each serving provides:
Calories: 102
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 459 mg

Hibbing Healthy Lifestyles Coalition - Recipe

NEW ORLEANS RED BEANS

This vegetarian main dish is cholesterol-free, virtually fat-free, and chock full of vegetables.
1 lb dry red beans
2 qt water
11/2 C chopped onion
1 C chopped celery
4 bay leaves
1 C chopped green pepper
3 Tbsp chopped garlic
3 Tbsp chopped parsley
2 tsp dried thyme, crushed
1 tsp salt
1 tsp black pepper

Pick through beans to remove bad beans; rinse thoroughly.
In a large pot combine beans, water, onion, celery, and bay leaves. Bring to a boil; reduce heat. Cover and cook over low heat for about 1-1/2 hours or until beans are tender.
Stir. Mash beans against side of pan.
Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook, uncovered, over low heat till creamy, about 30 minutes.
Remove bay leaves.
Serve with hot cooked brown rice, if desired.
Yield: 8 servings--Serving Size: 1-1/4 cup
Each serving provides:
Calories: 171
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 285 mg

Hibbing Healthy Lifestyles - Recipe

Vegetarian Spaghetti Sauce

2 Tbsp olive oil
2 small onions, chopped
3 cloves garlic, chopped
1 1/4 cup zucchini, sliced
1 Tbsp oregano, dried
1 Tbsp basil, dried
1 8 oz can tomato sauce
1 6 oz can tomato paste
2 medium tomatoes, chopped
1 cup water

In a medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti.
Yield: 6 servings--Serving Size: 3/4 cup
Each serving provides:
Calories: 102
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 459 mg

Hibbing Healthy Lifestyles Coalition - Recipe

MEDITERRANEAN BAKED FISH
This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.
2 tsp olive oil
1 large onion, sliced
1 can (16 oz) whole tomatoes, drained (reserve juice) and coarsely chopped
1 bay leaf
1 clove garlic, minced
1 C dry white wine
1/2 C reserved tomato juice, from canned tomatoes
1/4 C lemon juice
1/4 C orange juice
1 Tbsp fresh grated orange peel
1 tsp fennel seeds, crushed
1/2 tsp dried oregano, crushed
1/2 tsp dried thyme, crushed
1/2 tsp dried basil,
crushed to taste black pepper
1 lb fish fillets (sole, flounder, or sea perch)

Heat oil in large nonstick skillet. Add onion, and saute over moderate heat 5 minutes or until soft.
Add all remaining ingredients except fish.
Stir well and simmer 30 minutes, uncovered.
Arrange fish in 10x6-inch baking dish; cover with sauce.
Bake, uncovered, at 375º F about 15 minutes or until fish flakes easily.
Yield: 4 servings--Serving Size: 4 oz fillet with sauce
Each serving provides:
Calories: 177
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 56 mg
Sodium: 281 mg

Walkyerbunzoph May 2007

Hibbing Community Education and Fairview Community Health Outreach are once again sponsoring Walkyerbunzoph for the community. Form a team or walk as an individual to get in shape and have a chance to compete for prizes.

There is a $10.00 per person participant fee. All walkers will get a t-shirt which is available the first week in May. They are also eligible for drawings and prizes.

For details and registration packets, contact Community Education at the Hibbing High School, 262-0417.

Registration packets will also be available on Thursday, May 3rd at the 2nd Annual Fit City Event in Bennett Park from 3:30 until 6:00.

2nd Annual Fit City Event

Remember last year it was a great outing! This year it will be even better! Watch this blog for more information about the 2nd Annual Fit City Event that will be held at Hibbing's Bennett Park on Thursday, May 3rd from 3:30 - 6:30.

It will have something for everyone.

Hibbing Healthy Lifestyles Coalition - Recipe

BANANA-NUT BREAD
Bananas and low-fat buttermilk give this old favorite its moistness and help lower the fat.
1 C mashed ripe bananas
1/3 C low-fat buttermilk
1/2 C packed brown sugar
1/4 C margarine
1 egg
2 C sifted all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 C chopped pecans

Preheat oven to 350º F. Lightly oil two 9x5-inch loaf pan.
Stir together mashed bananas and buttermilk; set aside.
Cream brown sugar and margarine together until light. Beat in egg. Add banana mixture; beat well.
Sift together flour, baking powder, baking soda, and salt; add all at once to liquid ingredients. Stir until well blended.
Stir in nuts and turn into prepared pan.
Bake for 50-55 minutes or until toothpick inserted in center comes out clean.
Cool 5 minutes in pan.
Remove from pan and complete cooling on a wire rack before slicing.

Yield: One loaf--Serving Size: 1/2-inch slice

Each serving provides:
Calories: 133
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 12 mg
Sodium: 138 mg

Active Living Community Survey

The Arrowhead Regional Development Commission wants to help introduce the principles of Active Living to communities in Carlton, Cook, Lake, and St. Louis Counties and Grand Portage and Fond du Lac Reservations. Active Living is a way of life that integrates physical activity into daily routines. The goal is to accumlate at least 30 minutes of activity each day. Individuals can do this in a variety of ways, such as walking, or bicycling for transportation, exercise or recreation; playing in the park; working in the yard; and taking the stairs.

The Northeast Minnesota Active Living Community Vision Project needs your input on physical activity! Your responses to this survey will help community leaders, public health staff, and planners understand the daily routine of Arrowhead residents and their opportunities for physical activity.

Here's the link to the survey

Northeast Minnesota Active Living Community Vision Community Survey

Hibbing Healthy Lifestyles Coalition - Recipe

MINESTRONE SOUP
A cholesterol-free classic Italian vegetable soup brimming with fiber-rich beans, peas, and carrots.

1/4 C olive oil
1 clove garlic, minced or 1/8 tsp garlic powder
1-1/3 C coarsely chopped onion
1-1/2 C coarsely chopped celery and leaves
1 can (6 oz) tomato paste
1 Tbsp chopped fresh parsley
1 C sliced carrots, fresh or frozen
4-3/4 C shredded cabbage
1 can (1 lb) tomatoes, cut up
1 C canned red kidney beans, drained and rinsed
1-1/2 C frozen peas
1-1/2 C fresh green beans
dash hot sauce
11 C water
2 C uncooked, broken spaghetti

Heat oil in a 4-quart saucepan.
Add garlic, onion, and celery and sauté about 5 minutes.
Add all remaining ingredients except spaghetti, and stir until ingredients are well mixed.
Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender.
Add uncooked spaghetti and simmer 2-3 minutes only.
Yield: 16 servings--Serving Size: 1 cup

Each serving provides:
Calories: 153
Total fat: 4 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 191 mg

Community Education Summer Activities

Karate for Beginners - A basic, introductory class for students to learn fundamental skills and forms, to improve their strength and agility. Uniforms are required and may be purchased from the instructor. For ages 8 to adult. Classes are held Tuesdays and Thursdays, June 5 - August 30th in the High School Old Boys gym from 6:15 - 7:00 p.m. $75.00 registration fee.

Karate Intermediate/Advanced Tae Kwon Do Classes - Work on strength, agility, balance, along with skills, forms, and self-defense. Optional belt testing available through instructors. Uniforms are required and may be purchased from the instructor. For ages 11 years to adult. Classes are held Tuesdays and Thursdays, June 5 - August 30th in the High School Old Boys gym from 7:00 - 8:15 p.m. for Intermediate and 8:00 - 9:00 p.m. for advanced. $75.00 registration fee.

Sparring - Learn beginning and advanced sparring techniques. A great way to increase endurance and prepare for tournaments. All martial art styles and levels encouraged to attend. Sparring gear required. Classes are held Friday, June 8 - August 31st in the High School Old Boys gym from 7:00 - 9:00 p.m. $45.00 registration fee.

For more information and to register call the Community Education office at 218 262 0417

Hibbing Healthy Lifestyle Coalition

Who We Are:

The Hibbing Healthy Lifestyles Coalition was first organized in May of 2005, to address the growing problem of obesity in the Hibbing area.
Active members include representatives from the City of Hibbing Parks and Recreation Department, Family Investment Center , School District 701, INAC, Hibbing Public Library, Hibbing Foundation, St. Louis County Public Health, The Center for Independent Living, Community Education, Fairview-UMCM and Hibbing Community College .

Mission:

The Healthy Lifestyles Coalition’s goal is to reduce obesity through information, education and innovative low or no cost options that empower community members to make healthy lifestyle choices for a lifetime.

The Hibbing Healthy Lifestyles Coalition will:

Work together to promote the coalition’s mission and logo
Share ideas and resources
Not endorse or market businesses or products

If you would like to join our Coalition, please fill out the appropriate form below and return it to the address on the form.

Agency Membership Application or Individual Membership Application

Healthy Lifestyles Coalition - Recipe

20-MINUTE CHICKEN CREOLE

This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce.

as needed nonstick cooking spray
4 medium chicken breast halves, skinned, boned, and cut into 1-inch strips*
1 can (14 oz) tomatoes, cut up**
1 C low-sodium chili sauce
1-1/2 C green peppers, chopped (1 large)
1/2 C celery, chopped
1/4 C onion, chopped
2 cloves minced garlic
1 Tbsp fresh basil or 1 tsp dried
1 Tbsp fresh parsley or 1 tsp dried
1/4 tsp crushed red pepper
1/4 tsp salt

Spray a deep skillet with nonstick spray coating.
Preheat pan over high heat.
Cook chicken in hot skillet, stirring, for 3-5 minutes, or until no longer pink. Reduce heat.
Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boiling; reduce heat and simmer, covered, for 10 minutes.
Serve over hot cooked rice or whole wheat pasta.

* You can substitute 1 lb boneless, skinless, chicken breast, cut into 1-inch strips.

** To cut back on sodium, try low sodium canned tomatoes.

Yield: 4 servings--Serving Size: 1-1/2 cup

Each serving provides:
Calories: 255
Total fat: 3 g
Saturated fat: less than 1 g
Cholesterol: 100 mg
Sodium: 465 mg

Hibbing Healthy Lifestyles Coalition - Recipe

BLACK SKILLET BEEF WITH GREENS & RED POTATOES
A heart-healthy one-dish meal that is made with lean top round beef, lots of vegetables, and a spicy, herb mixture.

1 lb top round beef
1 Tbsp paprika
1-1/2 tsp oregano
1/2 tsp chili powder
1/4 tsp Garlic powder
1/4 tsp Black pepper
1/8 tsp red pepper
1/8 tsp dry mustard
8 red-skinned potatoes, halved
3 C Finely chopped onion
2 C beef broth
2 large Garlic cloves, minced
2 large carrots, peeled, cut into very thin 2-1/2-inch strips
2 bunches mustard greens, kale, or turnip greens, stems removed, (1/2 lb each) coarsely torn
as needed
nonstick spray coating

Partially freeze beef. Thinly slice across the grain into long strips 1/8-inch thick and 3 inches wide.
Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard.
Coat strips of meat with the spice mixture.
Spray a large heavy skillet with nonstick spray coating.
Preheat pan over high heat.
Add meat; cook, stirring for 5 minutes.
Add potatoes, onion, broth, and garlic. Cook covered, over medium heat for 20 minutes.
Stir in carrots, lay greens over top, and cook, covered, until carrots are tender, about 15 minutes.

Serve in large serving bowl, with crusty bread for dunking.

Yield: 6 servings--Serving Size: 7 oz

Each serving provides:
Calories: 342
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 45 mg
Sodium: 101 mg

Velvet & Iron

The annual "Velvet & Iron" Women's Conference will be held Friday, April 13th at the Hibbing Memorial Building. The conference allows women to have the opportunity to attend a local wellness event that is educational, inspirational, and gives them an opportunity to socialize and have fun.

This year's program includes the following presentations:

Spirituality and Your Health by Dr. Hsieng-Teh Su, Fairview RRHS Vice President of Medical Affairs.

Bone Health Matters: Preventing Osteoporosis by Dr. Jennifer Pedersen, Family Medicine Duluth Clinic Hibbing.

Unleashing the Power Within by the keynote speaker, Dr. Valerie Jane Howard, instructor at Medicine Hat College, Medicine Hat, Alberta.

The registration fee is $20.00 (scholarships available). Register and pay by Monday, April 2, 2007. To register call: 281-362-6665 or 888-870-8626 ext. 6665. Mail Registrations (payable to Fairview UMC-M) to: Doris Baasie, Women's Health Education, Fairview University Medical Center--Mesabi, 750 E. 34th Street, Hibbing, Minn. 55746.

The program begins at 4:30 and will end at 9:15.

Parks & Recreation Adult Spring Activities

The Hibbing Parks & Recreation Office offers many adult activities, such as: Swimming classes and length swim, line dancing (beginners and intermediate level), and aerobics classes. Registration for these activities begins on March 1st.

A little later this spring golf lessons will also be available and softball registration meetings will be held in early April.

For more information go to www.hibbing.mn.us and click on "Parks & Recreation" in the center of the page.

Hibbing Health Lifestyles Coalition - Recipe

HOMEMADE TURKEY SOUP

To make this popular soup lower in saturated fat, prepare it ahead of time to cool and skim off the fat that rises to the top.
6 lb turkey breast. It should have some meat (at least 2 cups)remaining on it to make a good, rich soup.
2 medium onions
3 stalks of celery
1 tsp dried thyme
1/2 tsp dried rosemary
1/2 tsp dried sage
1 tsp dried basil
1/2 tsp dried marjoram
1/2 tsp dried tarragon
1/2 tsp salt
to taste black pepper
1/2 lb Italian pastina or pasta

Place turkey breast in a large 6-quart pot. Cover with water, at least 3/4 full.
Peel onions, cut in large pieces, and add to pot. Wash celery stalks, slice, and add to pot also.
Simmer covered for about 2-1/2 hours.
Remove carcass from pot. Divide soup into smaller, shallower containers for quick cooling in the refrigerator.
After cooling, skim off fat.
While soup is cooling, remove remaining meat from turkey carcass. Cut into pieces.
Add turkey meat to skimmed soup along with herbs and spices.
Bring to a boil and add pastina. Continue cooking on low boil for about 20 minutes until pastina is done. Serve at once or refrigerate for later reheating.

Yield: About 4 quarts of soup (16 servings)--Serving Size: 1 cup

Each serving provides:
Calories: 226
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 93 mg
Sodium: 217 mg

State Wide Smoking Ban

The state smoking ban has sparked heated debate between legislators at the Capitol, and now, citizens can pipe up through an online survey and comment web site.

To access the survey and comment page go to: http://www.house.leg.state.mn.us/survey/hf305.asp

Survey results and comments will be distributed to all committee members when the bill received its next hearing.

Hibbing Healthy Lifestyles - Recipe

SCRUMPTIOUS MEAT LOAF

Use extra lean ground beef to lower the fat content in this meat loaf.
1 lb ground beef, extra lean
1/2 cup tomato paste (4 oz.)
1/4 cup onion, chopped
1/4 cup green peppers
1/4 cup red peppers
1 cup tomatoes, fresh, blanched, chopped
1/2 tsp mustard, low sodium
1/4 tsp ground black pepper
1/2 tsp hot pepper, chopped
2 cloves garlic, chopped
2 stalks scallion, chopped
1/2 tsp ginger, ground
1/8 tsp nutmeg, ground
1 tsp orange rind, grated
1/2 tsp thyme, crushed
1/4 cup bread crumbs, finely grated

Mix all ingredients together.
Place in 1-pound loaf pan (preferably a pan with a drip rack) and bake covered at 350° F for 50 minutes.
Uncover pan and continue baking for 12 minutes.

Makes 6 servings--Serving size: 6 (1-1/4-inch) thick slices

Calories 193

Fat 9 g

Saturated fat 3 g

Cholesterol 45 mg

Sodium 91 mg

Functional Fitness for Older Adults

Join us for an introductory class for Functional Fitness for Older Adults. The program is designed for improving strength, range of motion, endurance, balance, independence and quality of life for older adults.

The one hour classes will be held on the following dates:

• Wednesday, February 21 at 10:30 a.m. at Grade Lutheran Church
• Thursday, February 22 at 1:30 p.m. at the Hibbing Community Senior Center located in the Memorial Building
• Thursday February 27th at 10:00 a.m. at the 7th Avenue Apartments in Hibbing.

The classes are offered at no charge to participants by the Center for Independent Living of Northeastern Minnesota. Carlene Jaros is the instructor.

To register or for more information call 218 262 6675.

Hibbing Healthy Lifestyles Coalition - Recipe

Meatball Soup
Ground chicken and lean ground beef lower the amount of fat in this soup.
1/2 pound ground chicken
1/2 pound ground lean beef
10 cups water
1 tablespoon annato (achiote)
1bay leaf
1 small onion, chopped
1/2 cup green pepper, chopped
1 teaspoon mint (yerbabuena)
2 small tomatoes, chopped
1/2 teaspoon oregano
4 tablespoons instant corn flour (masa harina)
1/2 teaspoon black pepper
2 cloves garlic, minced
1/2 teaspoon salt
2 medium carrots, chopped
1 medium chayote (christophine), chopped
2 cups cabbage, chopped
2 celery stalks, chopped
1 10-ounce package frozen corn
2 medium zucchini, chopped
1/2 cup cilantro, minced

In a large pot, combine water, annato, bay leaf, half of the onion, green pepper, and 1/2 teaspoon of mint. Bring to a boil.
In a bowl, combine chicken and beef, the other half of the onion, tomato, oregano, corn flour, pepper, garlic, and salt. Mix well. Form 1-inch meatballs. Place meatballs in boiling water and lower heat.

Cook over low heat for 30 to 45 minutes.

Add carrots, chayote, cabbage, and celery. Cook over low heat for 25 minutes.

Add corn and zucchini and cook for another 5 minutes.

Garnish with cilantro and the rest of the mint.

Yield: 8 servings--Serving size: 1 1/4 cups

Each serving provides:
Calories: 161

Total fat: 4 g

Saturated fat: 1 g

Cholesterol: 31 mg

Sodium: 193 mg

Calcium: 47 mg

Iron: 2 mg

Get Informed!

On February 14th watch the PBS Special THE HIDDEN EPIDEMIC: HEART DISEASE IN AMERICA. This production of WGBH Boston is an examination of the number 1 killer of Americans. Heart Disease strikes more than 50 percent of its victims without warning. Following the documentary, Larry King interviews medical experts about how to improve one’s heart health.

Click HERE for program schedule and more information.

Hibbing Healthy Lifestyles Coalition - Recipe

Cabbage Slaw

Ingredients:

1 small head cabbage (1 pound), thinly sliced
½ cup chopped green bell pepper
½ cup chopped onion
2 tablespoons chopped pimiento or red bell pepper
½ cup cider vinegar
3 tablespoons vegetable oil
2 ½ teaspoons Equal for Recipes or 8 packets Equal sweetener or 1/3 cup Equal Spoonful
1 teaspoon celery seed
½ teaspoon dry mustard
¼ teaspoon salt
1/8 teaspoon ground black pepper

Equal sweetener can be substituted with other sweetener products. Nutrition contents might be different from those listed below.

Directions:

1. Combine cabbage, green pepper, onion and pimiento in medium bowl.
2. Measure remaining ingredients into jar; cover with lid and shake to blend well. Pour dressing over cabbage mixture and toss to coat. Refrigerate until ready to serve.

Yield: Makes 12 (1/2 cup) servings.

Nutritional Information:
Each serving provides:
Calories 49
Protein 1 g
Total Carbohydrates 4 g
Total Fat 4 g
Cholesterol 0 mg
Sodium 52 mg
Food Exchanges 1 vegetable, ½ fat

37% calorie reduction from traditional recipe.

Hibbing Healthy Lifestyles Coalition - Recipe

Lemon Squares

Ingredients:

2 eggs
5 ½ teaspoons Equal for Recipes or 18 packets Equal sweetener or ¾ cup Equal Spoonful
¼ cup plus 2 tablespoons lemon juice
4 tablespoons margarine, melted, cooled
1 tablespoon grated lemon rind
Rich Pastry (recipe follows)

Equal sweetener can be substituted with other sweetener products. Nutrition contents might be different from those listed below.

Directions:

1. Beat eggs and Equal; mix in lemon juice, margarine, and lemon rind. Pour mixture into baked pastry.
2. Bake in preheated 350 degree F. oven until lemon filling is set, about 15 minutes. Cool on wire rack.

Rich Pastry

Ingredients:

¾ cup all-purpose flour
2 ½ teaspoons Equal for Recipes or 8 packets Equal sweetener or 1/3 cup Equal Spoonful
1 ¼ teaspoons cornstarch
1/8 teaspoon salt
6 tablespoons cold margarine, cut into pieces
¾ teaspoon vanilla
1 teaspoon lemon rind

Directions:

1. Combine flour, Equal, cornstarch and salt in medium bowl; cut in margarine until mixture resembles coarse crumbs. Sprinkle with vanilla and lemon rind; mix with hands to form dough.
2. Press dough evenly on bottom and ¼ inch up side of 8 inch square baking pan. Bake in preheated 350 degree F. oven until lightly browned, about 10 minutes. Cool on wire rack.

Yield: makes 16 servings.

Nutritional Information:
Each serving provides:
Calories 104
Protein 1 g
Total Carbohydrates 7 g
Total Fat 8 g
Cholesterol 27 mg
Sodium 109 mg
Food Exchanges: ½ bread, 1 ½ fat

50% calorie reduction from traditional recipe.

Hibbing Healthy Lifestyles Coalition - Recipe

Pulled Pork Barbecue

Ingredients:

1 whole pork tenderloin, (about 1 pound), all fat trimmed
1 teaspoon chili powder
½ teaspoon garlic powder
Vegetable cooking spray
½ cup finely chopped onion
1 ½ teaspoons minced garlic
1 can (15 ounces) crushed tomatoes, undrained
1 tablespoon cider vinegar
1 tablespoon prepared mustard
¼ teaspoon maple extract
¼ teaspoon liquid smoke
1 to 2 teaspoons Equal for Recipes or 8 packets Equal sweetener or 1/3 cup Equal Spoonful
Salt and pepper, to taste
6 multigrain hamburger buns, toasted

Directions:

1. Rub pork with 1 teaspoon chili powder and the garlic powder; place in baking pan. Bake in pre-heated 425 degree F. oven until pork is well browned and juices run clear, 30 to 40 minutes. Let stand 10 to 15 minutes. Cut into 2 to 3 inch slices; shred slices into bite-size pieces with a fork.

2. Spray medium saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, about 5 minutes. Add remaining ingredients, except Equal, salt, pepper, and buns, to saucepan; heat to boiling. Reduce heat and simmer, uncovered, until a medium sauce consistency, 10 to 15 minutes. Stir in Equal. Season to taste with salt and pepper. Stir pork into sauce; cook until hot, 2 to 3 minutes. Spoon mixture into buns.

Yield: makes 6 servings.

Nutritional Information:
Each serving provides:
Calories 252
Protein 21 g
Total Carbohydrates 29 g
Total Fat 5 g
Cholesterol 49 mg
Sodium 447 mg
Food Exchanges: 2 bread, 2 ½ lean meat

35% caloric reduction from traditional recipe.

Hibbing Healthy Lifestyles Recipe--Penne Salad Primavera

Ingredients:

1 pound penne or medium pasta shells, cooked and cooled
½ cup fresh or thawed frozen peas, cooked
1 large yellow or red bell pepper, sliced
½ cup sliced green onions
½ cup blanched sugar snap peas
½ cup sliced carrots
1 cup skim milk
½ cup fat-free mayonnaise
½ cup red wine vinegar
¼ cup minced parsley
2 teaspoons drained green peppercorns, crushed (optional)
1 ¾ teaspoons Equal for Recipes or 6 packets Equal sweetener or ¼ cup Equal Spoonful
Salt and pepper

Equal sweetener can be substituted with other sweetener products. Nutrition contents might be different from those listed below.

Directions:

1. Combine pasta, peas bell pepper, green onions, snap peas and carrots in salad bowl. Blend milk and mayonnaise in medium bowl until smooth. Stir in vinegar, parsley, peppercorns and Equal.

2. Pour dressing over salad and toss to coat; season to taste with salt and pepper.

Yield: 6 (1 cup) servings.

Nutrition Information:
Each serving provides:

Calories 190
Protein 8 g
Total Carbohydrates 36 g
Total Fat 1 g
Cholesterol 26 mg
Sodium 188 mg
Food Exchanges 2 bread

63% caloric reduction from traditional recipe

Healthy Weight...For Life!

Attend this free seminar and learn about low glycemic index eating, exercise, stress reduction and supplementation. Find out why Dr. Shari Lieberman's Transitions Lifestyle System really works.

This free informational program is being offered by Certified Transitions Lifestyle Coach, Carla Tichy ((218) 410-0154).

Put this seminar on your calendar.

Fairview University Medical Center-Mesabi

Multi Purpose Room #4

Thursday, January 25th

5:30 until 7:00 p.m.

Call (218) 969-9699 to register.

Start!

Start! is an American Heart Association movement calling on all Americans to live longer, more heart-healthy lives through walking and other healthy habits.

Visit the American Heart Association's web site for more information about this program. Sign up before February 5th and receive up to 12 phone calls from the "All Start! Celebrity WalkForce".

The site reminds everyone that walking is the easiest way to fight heart disease and stroke. Why walking? Because we know that walking is the easiest, most convenient form of activity--and it's free. You don't need special skills, the training of a marathon runner, or a membership at an expensive gym to benefit from walking.

Visit the Start! web site and find tools, walking programs, nutrition information and more!

Race Walking

If your goal is to be able to walk around the block or to walk a marathon (26.2 miles) or to maintain your weight or to lose the unsightly holiday pounds -RACE WALKING IS FOR YOU! No matter what your exercise tolerance or shape, everyone can benefit from the benefits of race walking. You don't have to RACE to race walk.

For more information call Patty Miller with Community Ed at 218 262 0417. Classes held Tuesday Evenings January 16 - February 6th start in HHS room #12 and the hallways from 6:00 - 7:00 p.m.

Hibbing Healthy Lifestyles Coalition Recipe -- Cranberry Guacamole

Yields: 12 servings
"Creamy guacamole studded with colorful and tangy cranberries."

INGREDIENTS:
2 ripe Hass avocados, pitted, peeled and
coarsely mashed
1/2 cup salsa verde
3 tablespoons chopped fresh cilantro or
parsley leaves
1 jalapeno, seeded and deveined, finely
chopped
1 teaspoon coarse garlic salt
2/3 cup dried cranberries soaked in hot water,
drained and squeezed dry

DIRECTIONS:
1. Coarsely mash avocados. Fold in remaining ingredients.
2. Guacamole is best made as close to serving as possible. For short-term storage, seal in an airtight container with a piece of plastic wrap against the surface of the guacamole.

Hibbing Healthy Lifestyles Coalition Healthy Recipe - Blueberry Oat Muffins

Ingredients:
1 cup Quaker Oats (quick or old fashioned, uncooked)
1 cup low-fat buttermilk
1/4 cup egg substitute or 2 egg whites, lightly beaten
2 tablespoons margarine, melted
1/2 teaspoon grated lemon peel
1 cup all-purpose flour
3 tablespoons granulated sugar or fructose or heat-stable sugar substitute equal to 3 tablespoons sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
1 cup fresh or frozen blueberries (do not thaw)

Directions:
Heat oven to 400F. Lightly spray twelve medium muffin cups with cooking spray.
In medium bowl, combine oats and buttermilk; mix well. Let stand 10 minutes. Stir in egg substitute, margarine and lemon peel until blended.
In large bowl, combine flour, sugar or sweetener, baking powder, baking soda and salt; mix well. Add oat mixture all at once; stir just until dry ingredients are moistened. (Do not over mix.) Gently stir in berries. Fill muffin cups almost full.
Bake 20 to 25 minutes or until golden brown. Cool muffins in pan on wire rack 5 minutes; remove from pan. Serve warm.

Yield: 1 Dozen

Nutritional Information:1 muffin (made with granulated sugar, fructose or Sweet One and without salt):

Calories From Fat 25
Total Fat 3 g
Saturated Fat 0.5 g
Cholesterol 0 mg
Sodium 130 mg
Dietary Fiber 1 g
Protein 3 g

amount with sugar or fructose with Sweet One

Total Calories 110 100
Total Carbohydrates 18 g 16 g
Total Sugars 5 g 3 g

Exchanges with sugar or fructose
1/2 starch, 1/2 fat, 1/2 fruit

with Sweet One
1 starch, 1/2 fat

Health Tip - Get Enough Iron

(HealthDay News) -- Your body needs dietary iron to produce hemoglobin, which allows healthy red blood cells to carry oxygen to the body's tissues.Too few healthy red blood cells causes a condition called anemia, and lack of dietary iron is a prime cause.Here's a list of foods that are high in iron, courtesy of the University of Virginia Health System:

Meat, including liver, lean beef, and pork loin.
Seafood like oysters, clams, shrimp, tuna, and sardines.
Fruits, including raisins, figs, dried apricots, and prunes.
Vegetables like spinach, greens, broccoli, lima beans, and avocado.
Raisin bran.
Several kinds of beans, peas, and lentils.

-- Diana KohnleLast Updated: Nov. 07, 2006Copyright © 2006 ScoutNews LLC. All rights reserved.
For more healthy living tips visit http://www.healthday.com/ or http://www.lifeclinic.com/