Soy is Good for Your Heart

Soy foods can lower your risk of heart disease by helping to reduce both your total cholesterol and your LDL ("bad" cholesterol). Adding 25 grams of soy to your diet every day, the amount shown to lower your risk for heart disease, is easy! Try soy milk on your cereal, or splash it into your morning tea or coffee. Soy nuts are delicious on salad and give it a little bit of extra crunch. Or be creative the next time you host a dinner and try soybeans edamame-style as an appetizer.

SuperFoods

Have you heard of "superfoods?" These are foods that are exceptionally rich in nutrients. Here are two delicious and versatile superfoods to try adding to your family's menu this week:

• Spinach. Spinach is great in salads, pasta, on sandwiches, or in burritos. Packed with fiber and nutrients, spinach also has plenty of fiber, folate, calcium, iron, magnesium, and protein. This superfood has been shown to combat heart disease, certain cancers, and stroke.
• Salmon. Grilled or smoked, salmon is a great source of omega-3 fatty acids and helps decrease your risk of heart disease and some cancers. Other healthy fish varieties include cod, tuna, and halibut.

Be Safe When Walking

Be safe while adding steps to your day!

Try these tips for a workout that's both healthy and safe:
▪Walk in well-populated areas during daylight hours.
▪Wear a reflective jacket and shoes or a flashing light if you go out at dusk or in the early morning.
▪Carry a cell phone or money to make a call in case of emergency.
▪Take a buddy. You'll be safer and have more fun!
▪Bring water if you're planning a lengthy walk or exercise session.

You Need Your Vegetables

There are five categories of vegetables, and you need them all. Vegetables are nutrient-packed, high in fiber, and are a good choice for those trying to reduce calories.

This week, focus on two of the categories and incorporate them into your diet every day:

• Dark greens - these include broccoli, spinach and other leafy greens.
  
• Orange - carrots, squash, pumpkin, and sweet potatoes.

Have fun including them into your normal dishes, or try a new recipe! Discover more about vegetables, including recommended serving sizes, at http://www.mypyramid.gov/.

New Fairview Plaza

The newly renovated Fairview Plaza health care facility at 1200 East 25th Street in Hibbing is open for business. Many services previously located at the hospital are in the new building and include:

• JobCare - Occupational Health Services
• CrossRoads - A social interaction program for active generations
• Dr. Jay Hildenbrand - Chiropractic Services
• HealthLine Billing Service - Specializing in professional billing and reimbursement services for health care professionals
• Community Health - partnerships in the community providing outreach programs and education to promote health, healthy choices and disease prevention
• Northeast Minnesota Area Health Education Center - Sustain and strengthen NE MN health care workforce development through collaboration between communities and academic institutions
• Memorial Blood Center - Blood typing and blood donations

Watch for details for the open house to be held on July 22, 2009 from noon until 2:00 p.m.

Bike the Mesabi Trail

Biking is great exercise. Get in shape, have fun, and consider the following event:

Great River Energy/Mesabi Trail Tour
Saturday, August 8th
Celebrate a great tradition on the Mesabi Biking Trail

Registration for the Tour includes all the following fun events, activities and entertainment for one incredibly low price:
Your choice of three different routes - 50, 34, or 9 miles
Live concert and picnic dinner at the finish line
Free T-shirt for each participant
Two Day Mesabi TrailSM Wheel Pass
Transportation of riders and bicycles from Chisholm to start points in Grand Rapids, Marble, or Hibbing
Interpretive rest stops along the Mesabi Trail with food, refreshments, and entertainment.Charitable proceeds will be donated to Independent Public Radio and the Mesabi Trail.

For more information and registration go to
http://www.mesabitrail.com/great-river-energy/

Even When Budgets Are Tight Physical Acitivity Is Important

Even if a gym membership does not fit into your budget, it does not mean that your health has to suffer. Remember to make a difference or to maintain overall health it is recommended that you be "physically active". Physical activity does not only happen in a gym. Any body movement expends energy.

HealthDay recommends the following options for staying active:

• Buy a pedometer for less than $20. Studies show that being able to see how far you have travelled provides instant gratification. You may even go an extra block or mile!
• Get a jump rope. Nothing gets the heart going like a little jumping.
• Use your own body weight or other less expensive alternatives to provide resistance - push -ups, sit-ups, plastic bottles filled with sand or water, inexpensive elastic bands tied to door knobs. All are great options.
• Play with your kids, dog, or friends.

Remember it is always important just to take the extra step!

Swimming is Great Exercise

Remember that the beaches are open until August 9th. Certified lifeguards will be on duty at Kelly Lake Beach and Carey Lake Beach from 1:00 until 5:00.

Don't like to swim at the beach? The Hibbing High School old pool is available for OPEN SWIM Monday through Thursday from 2:00 until 3:00. It is $2.00 per person payable at the door and limited to the first 25 paid swimmers.

Cut Back on Sweets and Keep Walking!

According to the Mayo Clinic physical activity alone will not help you to lose weight. You must eat few calories every day.

“Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your typical diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories).”

This doesn’t mean you can give up that walking program. Studies also show that people that exercise or have daily physical activity tend to maintain a healthy weight more often than those that just crash diet.

Manage Diabetes With Help

The Fairview University Medical Center - Mesabi has a Diabetes Resource Center. The Center offers a series of group sessions or individual appointments for people with pre-diabetes, type 1 diabetes, type 2 diabetes or gestational diabetes to learn how to manage your diabetes. Topics include individualized meal planning, monitoring glucose levels, medication management, how to develop an exercise plan, coping with diabetes, balancing diabetes management into your lifestyle and more. Group sessions meet in the Hull Rust rooms (formerly Multi Purpose rooms) at the Medical Center.

For addition information and group session schedule please call 218-362-6224.

Never Too Late to Start a Healthy Lifestyle

Small changes do make a difference and they are easier to implement and sustain.

Here are some simple, small steps you can take to achieve better health and wellness.

1. Step it up. Track your steps and ADD 2,000 STEPS to your daily routine. Wear a pedometer to keep track. Take the stairs instead of the elevator and walk to places close to home instead of driving.
2. Make calories count. Bypass sugary sodas and REACH FOR LOW FAT OR FAT FREE MILK instead. Milk offers more nutrients per penny than almost any other beverage option in the supermarket. It provides key vitamins and mineras like calcium and vitamin D.
3. Rise and dine. DON'T SKIP BREAKFAST to cut calories or time. Studies show that people who eat breakfast are most likely to maintain a healthy weight.
4. Pat yourself on the back. REWARD YOURSELF for making small changes. It can motivate you to make even more.
5. Set the stage for success. CREATE AN ENVIRONMENT THAT SUPPORTS HEALTHY BEHAVIORS. Stock the pantry and refrigerator with healthy foods, and keep them in front so you'll reach for them first. Keep a pair of walking shoes at work so you can take that walk at lunch. Recruit a co-worker to walk with you. You'r much more likely to succeed with a buddy.