Fairview's Calendar of Classes & Support Groups

Fairview's calendar of classes and groups for January-June 2010 is now available. Copies are at the library or you can check them out at http://www.range.fairview.org/.

They cover "Living Healthy At Any Age", "Health & Wellness Education", "Coping & Recovery", and "Birth & Parenting Education".

Consider These Community Education Classes

Hatha Yoga
Enjoy the health giving benefits of yoga. Hatha yoga consists of breath work, physical postures and relaxation.
Tuesdays, Jan. 5-Feb. 9 from 6:00-7:15 p.m. Cost $36.00

Hatha & Kundalini Yoga
Enjoy the health giving benefits of yoga. Hatha yoga consists of breath work, physical postures and relaxation. Kundalini yoga combines breath work, postures of a repetitive nature, and meditation with mantras.
Wednesdays, Jan. 6-Feb. 10 from 8:15-9:15 a.m. Cost $36.00

Kundalini Yoga
Enjoy the health giving benefits of yoga. Kundalini yoga combines breath work, postures of a repetitive nature, and meditation with mantras.
Thursdays, Jan. 7-Feb. 11 from 6:00-7:15 p.m. Cost $36.00

Bring your own mat to all classes(blanket & eye pillow optional).

All classes are held at St. James Episcopal Church, 21st Street & 7th Ave. East, use the 21st Street entrance.

To register call Hibbing Community Education at 262-0417.

This Year Resolve Not To Put Pressure OnYourself

Stay away from New Year's resolutions and just concentrate on staying healthy.

Remember, you have a better chance of suceeding if you keep all of your expectations realistic.

If you sign up for a health club membership, try to take a class or do something you enjoy. Don't plan to jog for miles on the treadmill everyday when you know you will have to force yourself to do it.

Do you want to lose weight? Start off by cutting out some sugars, such as limiting yourself to one or two desserts a week, or switch to diet soda. Drastically reducing your calories and living on water and celery is definitely setting you up for failure. You will get hungry!

And don't get discouraged if you experience some minor setbacks. Life has a funny way or getting in the way sometimes. If this happens, the best thing to do is get right back on the wagon.

A happy, healthier 2010 to everyone!

Cranberry-Walnut Oatmeal

By Mayo Clinic staff

Dietitian’s tip:
Steel-cut oats make creamy, delicious oatmeal. If you have time, toast the walnuts to bring out their flavor. Try substituting other dried fruits – raisins, apricots or apples – for the cranberries.

Serves 4

Ingredients
1 cup steel-cut oats
1/3 cup sweetened dried cranberries
¼ teaspoon salt
¼ teaspoon ground cinnamon
2 cups water
4 teaspoons chopped walnuts
4 teaspoons firmly packed brown sugar

Directions
In a saucepan, combine the oats, cranberries, salt, cinnamon and water. Bring to a boil over high heat, then reduce the heat to low and simmer, uncovered, until the oats are tender, about 20 minutes.
Spoon the oatmeal into warmed individual bowls and sprinkle each serving with 1 teaspoon of the walnuts and 1 teaspoon of the brown sugar. Serve immediately.

Nutritional Analysis (per serving)
Calories 215
Monounsaturated fat 1 g
Protein 6 g
Cholesterol 0 mg
Carbohydrate 40 g
Sodium 150 mg
Total fat 4 g
Fiber 4 g
Saturated fat 1 g

Step Out!

This week remember to step outside to de-stress.

Take a break from the stress of family togetherness for a brisk 10-minute walk. You’ll return to the festivities refreshed, relaxed and invigorated.

Pick Up Those Final Gifts

Still need to pick up a few gifts? Think about promoting health and exercise! We suggest:

• Heart rate monitor
• Digital pedometer
• Personal training sessions
• Yoga or Pilates DVDs
• Cook light cookbook
• iPod/MP3 player - listen to books while you walk, jog, run, etc.

Stretching is Good

Stretching is important to keep the body limber and flexible. These types of exercises are thought to give you more freedom of movement to do the things you need and like to do. If you need some ideas for stretching exercises, check out - (in the library's nonfiction collection).

Cold Weather Health and Safety

Check out the CDC's Emergency Preparedness and Response pages for information on winter weather emergencies.

Recognizing and Treating Hypothermia
When exposed to cold temperatures, your body begins to lose heat faster than it can be produced. Prolonged exposure to cold will eventually use up your body’s stored energy. The result is hypothermia, or abnormally low body temperature. Body temperature that is too low affects the brain, making the victim unable to think clearly or move well. This makes hypothermia particularly dangerous because a person may not know it is happening and won’t be able to do anything about it.
Hypothermia is most likely at very cold temperatures, but it can occur even at cool temperatures (above 40°F) if a person becomes chilled from rain, sweat, or submersion in cold water.
Victims of hypothermia are often (1) elderly people with inadequate food, clothing, or heating; (2) babies sleeping in cold bedrooms; (3) people who remain outdoors for long periods—the homeless, hikers, hunters, etc.; and (4) people who drink alcohol or use illicit drugs.


Warnings signs of hypothermia:
Adults:
shivering, exhaustion
confusion, fumbling hands
memory loss, slurred speech
drowsiness
Infants:
bright red, cold skin
very low energy
What to Do
If you notice any of these signs, take the person’s temperature. If it is below 95°, the situation is an emergency—get medical attention immediately.
If medical care is not available, begin warming the person, as follows:
Get the victim into a warm room or shelter.
If the victim has on any wet clothing, remove it.
Warm the center of the body first—chest, neck, head, and groin—using an electric blanket, if available. Or use skin-to-skin contact under loose, dry layers of blankets, clothing, towels, or sheets.
Warm beverages can help increase the body temperature, but do not give alcoholic beverages. Do not try to give beverages to an unconscious person.
After body temperature has increased, keep the person dry and wrapped in a warm blanket, including the head and neck.
Get medical attention as soon as possible.
A person with severe hypothermia may be unconscious and may not seem to have a pulse or to be breathing. In this case, handle the victim gently, and get emergency assistance immediately. Even if the victim appears dead, CPR should be provided. CPR should continue while the victim is being warmed, until the victim responds or medical aid becomes available. In some cases, hypothermia victims who appear to be dead can be successfully resuscitated

Stay Warm and Healthy

It is COLD outside! You do not want to be outside today but you can generate all kinds of warmth by doing yoga, pilates, or any other cardio workout indoors.

Keep your heart and body warm and healthy.

Check out these DVDs at the library:

Pilates Complete For Inflexible People.

30 Minute Quick Start Pilates For Weight Loss.

Try the "Skinny Nut"

Snacking can be a problem but if you snack on a few pistachio nuts the results may not be bad. As a snack these little nuts provide nutrition without adding a lot of calories and fat to your diet. Pistachio nuts have over 30 vitamins and nutrients. Studies have shown that they could improve your cardiovascular health and help both your good and bad cholesterol levels.

They come in the shell so you can't just pop a handful in your mouth and chew. You have to eat them slowly, one by one. You get to really savor the taste and they taste great!

Check out this report on Medline Plus from Healthday TV.

Always Take the Extra Step

Exercise doesn’t always require a planned activity.

When you go to the mall or grocery store, park on the very edge of the parking lot.

Carry some bags instead of using a cart. This will give you both aerobic and weight-bearing exercise.

If you are shopping at a mall. Take time to do a couple of rounds around the entire area and window shop before you start buying.

Of course, a daily 20-45 minute walk is always a winner. Bundle up and take your walk in the early evening, you can also enjoy the beautiful decorations of the season.

Private Swim Lessons

Hibbing Parks & Recreation offers private swim lessons on Saturdays. Lessons can be scheduled Dec. 12th through February 20th from 1:00 until 1:30 p.m. The cost is $12.00 per lesson.

Swimming is a very effective physical exercise. It is one activity that is refreshing to both body and mind. Swimming helps you to burn calories, lose weight, relax your body and refresh your mind. Swimming presents countless health benefits to those who exercise it.

Call Hibbing Parks & Recreation at 362-5940 to schedule some lessons.

Yogurt-Almond Ice Cream

By Mayo Clinic staff

Dietitian’s tip:
This creamy dessert is easy to make. Instead of preparing a custard, all you need is chilled yogurt and vanilla soy milk. It’s as simple as whisking the two together with honey, canola oil and nuts.

Serves 6
Ingredients
2 cups fat-free plain yogurt, without gum additives or stabilizers
1 cup low-fat vanilla soy milk (soya milk), chilled
1/3 cup honey
1 tablespoon canola oil
1/4 cup coarsely chopped almonds

Directions
Place a bowl in the freezer to chill.
In another bowl, whisk together the yogurt, soy milk, honey and canola oil until well blended. Pour the mixture into an ice-cream maker and prepare according to the manufacturer’s instructions.
When the ice cream is firm, transfer to the chilled bowl and add the nuts. Stir gently to distribute evenly. Serve immediately or store in the freezer until ready to serve.

Nutritional Analysis (per serving)
Calories 173
Cholesterol 2 mg
Protein 7 g
Sodium 75 mg
Carbohydrate 26 g
Fiber 1 g
Total fat 5 g
Potassium 286 mg
Saturated fat 0 g
Calcium 227 mg
Monounsaturated fat 3 g

Holiday Parties are Great!

Don't avoid holiday parties. Just remember not to show up hungary. Have a fresh salad or soup at home before you head out to that holiday bash. When you get there you’ll eat less, feel better and have more time to concentrate on conversation!

REMEMBER - NEVER LEAVE HOME HUNGARY.

Homesteading

On the new book shelf:

Homesteading: a backyard guide to growing your own food, canning, keeping chickens, generating your own energy, crafting, herbal medicine, and more.

According to the editor: "Homesteading is about creating a lifestyle that is first of all genuine. It's about learning to recognize your needs - including energy, food, financial, and health needs - and finding out how they can be met creatively and responsible."

Look at it! you may find some things that will make your lifestyle healthier and happier.

Open Swim

Open swim is a great family time! Hibbing Parks & Recreation will host open swim in the High School old pool on Fridays from 6:30 until 8:00 p.m starting December 11th through February 26th. There will be no open swim on December 25th and January 1st and 8th. Only the first 25 swimmers allowed. $2.00 per person - pay at the door. There will be a lifeguard on duty.

Yoga

Want to try it before you pay for a class? Check out the following DVDs at the library.

Yoga For The Kid In All of Us.

Prenatal Yoga.

Accessible Yoga For Every Body.

We also have books that may be helpful.

Yoga For Wimps.

Yoga Conditioning For Weight Loss.

Breathe, Yoga For Teens.

Yoga For Dummies.

Just ask at the front desk for help in finding this subject.