New Year Dieting Resolutions

It is the New Year resolution time again.  If you resolve to lose weight every year and it never quite works out, read this HealthDay article. 

Baby steps may be the answer to boosting your success.

Managing your weight with healthy eating : MedlinePlus Medical Encyclopedia

Managing your weight with healthy eating : MedlinePlus Medical Encyclopedia

In order to manage your weight effectively you need to know what a balanced diet is for you. Read this article for tips and good food choices.

Important Information About Lead In Your Drinking Water

The City of Hibbing has found elevated levels of lead in drinking water in some homes and buildings.  Lead can cause serious health problems, especially for pregnant women, and young children.  For more information on the health effects of lead, sources of lead, and reducing your exposure to lead in your water:

1. Pick up the notice being distributed by the City at the Hibbing Public Library.
2. Visit the Public Utilities website at http://www.hpuc.com/
3. Visit the EPA's website at www.epa.gov/lead
4. Call the PUC at 218-262-7725.

Great Website for Women

Womenshealth.gov is a great source for information for women, teens, and girls. 

The website offers the following tips for a heart healthy diet:
•Eating plenty of vegetables and fruits.

•Making at least half of your daily grain consumption whole grains. These may include whole-grain barley, brown rice, whole-grain corn and oatmeal.

•Eating low-fat dairy foods, such as yogurt, cheese and milk.

•Getting lots of nuts and dry beans, lean meat, fish and poultry without the skin.

•Favoring polyunsaturated and monounsaturated fats via vegetable oils, fish and nuts.

•Avoiding: saturated and trans fats, sodium (salt), cholesterol and added sugars.

Holiday Season Safety Tips

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From picking a fresh tree to treating burns in the kitchen, these savety tips are worth repeating.

Walk Indoors During the Cold Months

Regular Walking May Slow Decline of Alzheimer's

Researchers also find that walking 6 miles a week can help prevent onset of disease

So now you have yet another good reason to get out and walk.

Click here for the complete Health Day article.

When the weather is cold and snowy you can walk at one of the following:

1.  Mesabi Mall

2.  Irongate Mall

3.  Hibbing High School

Beef and Vegetable Kebabs

By Mayo Clinic staff

Dietitian’s tip:

Marinating meat before grilling not only adds flavor but also reduces the chance that cancer-causing substances will form on the meat during grilling. Marinating also helps keep meat from burning and charring.



Serves 2

Ingredients

½ cup brown rice

2 cups water

4 ounces top sirloin (choice)

3 tablespoons fat-free Italian dressing

1 green pepper, seeded and cut into 4 pieces

4 cherry tomatoes

1 small onion, cut into 4 wedges

2 wooden skewers, soaked in water for 30 minutes, or metal skewers



Directions

In a saucepan over high heat, combine the rice and water. Bring to a boil. Reduce the heat to low, cover and simmer until the water is absorbed and the rice is tender, about 30 to 45 minutes. Add more water if necessary to keep the rice from drying out. Transfer to a small bowl to keep warm.

Cut the meat into 4 equal portions. Put the meat in a small bowl and pour Italian dressing over the top. Put in the refrigerator for at least 20 minutes to marinate, turning as needed.

Prepare a hot fire in a charcoal grill or heat a gas grill or a broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Thread 2 cubes of meat, 2 green pepper slices, 2 cherry tomatoes and 2 onion wedges onto each skewer. Place the kebabs on the grill rack or broiler pan. Grill or broil the kebabs for about 5 to 10 minutes, turning as needed.

Divide the rice onto individual plates. Top with 1 kebab and serve immediately.



Nutritional Analysis (per serving)

Calories 330
Cholesterol 50 mg
Protein 22 g
Sodium 370 mg
Carbohydrate 48 g
Fiber 4 g
Total fat 5 g
Potassium 620 mg
Saturated fat 2 g
Calcium 37 mg
Monounsaturated Fat 2 g

Consumer Updates Serious Concerns Over Alcoholic Beverages with Added Caffeine

Consumer Updates Serious Concerns Over Alcoholic Beverages with Added Caffeine

Read this article and find out about the latest information on the "malt versions" of alcoholic / caffeinated drinks.

World AIDS Day

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Get informed and stay safe.

With the information and links in the article from the FDA Office of Women's Health and the Federal Citizen Information Center, you can find out how to protect yourself and your loved ones from HIV infection and learn what's being done to fight the spread of HIV and AIDS.

Tips for Staying Safe on the Roads This Winter

1.  Take your car in for a checkup.  Breaking down on the side of the road is not safe.
2.  Create a car safety kit.  If you do get stranded a safety kit may keep you more comforable and safe.  Things to include are a blanket, flashlight with extra batteries, radio, first aid kit, jumper cables, granola bars, bottled water, ice scraper, and an extra pair of warm gloves, a hat, and boots.
3.  Start early and slow down. 
4.  Drop the destractions.  No texting, no fiddling with the GPS, no phone calls.  Put your hands on the steering wheel and focus on the road and what is going on around you.

Happy winter travels!

Quit Smoking

SmokeFree.gov outlines why quitting smoking is so difficult and offers tips to help smokers develop strategies to quit smoking and stay quit for life.

Just click HERE for links and additional information.

The time time to quit is now

500 Revolutionary Recipes for Better Living

New York Times bestselling author, Mark Bittman has written a new cookbook. You will want to look at "The Food Matters Cookbook" for straightforward ideas on easy, delicious foods that are as good for you as they are for the planet.
Since his own health prompted him to change his diet, Bittman has perfected cooking tasty dishes based on vegetables, fruits, and whole grains. Meat and other animal products are often included--but no longer as the main centerpiece dish.

Bittman also offers advice on how to find sustainable and flavorful meat and how to shop for dairy products, grains, and vegetables without waisting money on fancy organic labels. Lose weight, eat healthier, and heal the planet just by using the recipes and advice in this cookbook.

For more information visit Bittman's website at www.markbittman.co/ and check out his book at the library.

Save the Date

FREE


Special Screening & Panel Discussion

Monday, November 22nd, 5:00-6:30 p.m.
Fairview Plaza, Hibbing in the Taconite Room.

FREE

“COLD TURKEY” sandwiches to the first 75 people in the door.

For more information:  218-726-4721 or northland@LungMN.org

Most people believe smoking is an individual choice.  But in reality that choice is shaped by many things and impacts many people lives.  This event is a special screening of "Tobacco Addiction: the Unfiltered Truth".  The film offers a glimpse into the personal journeys of four Minnesotans that suggests the "choice" to use tobacco isn't as simple as it seems.  A panel discussion will following the screening.

Dietary Fats

Fat is a major source of energy and aids your body in absorbing vitamins. It's important for proper growth, development and keeping you healthy. Fat provides taste to foods and helps you feel full. Fats are an especially important source of calories and nutrients for infants and toddlers. Dietary fat also plays a major role in your cholesterol levels.


But not all fats are the same. You should try to avoid



•Saturated fats such as butter, solid shortening, lard and fatback

•Trans fats, found in vegetable shortenings, some margarines, crackers, cookies, snack foods and other foods made with or fried in partially hydrogenated oils

Try to replace them with oils such as corn, canola, olive, safflower, soybean and sunflower. Of course, eating too much fat will put on the pounds.



Food and Drug Administration

Healthy Snacks Don't Have To Be Boring

Healthy snacks are not limited to carrots and apples.  Try the following:

• Whole wheat pretzels with spicy mustard.
• Rice cakes with peanut butter and raisins.
• Low-fat fruit yogurt.
• Try a hot chocolate drink instead of a chocolate bar. (An 8-ounce mug of hot chocolate has only 140 calories and 3 grams of fat. A chocolate bar, on the other hand, has 230 calories and 13 grams of fat.)
• Substitute nonfat frozen yogurt or sorbet for ice cream.
• Baked tortilla chips instead of regular corn chips and pair them with salsa instead of sour cream.
• Air-popped popcorn.
• Whole-wheat fig bars.
• Spread peanut butter on celery sticks and top with raisins.
• Peel several very ripe bananas, break them into 1-inch pieces, and freeze the pieces in a sealed plastic bag. Just before serving, whirl the pieces in the blender with a small amount of water or juice. Serve right away. Add berries for a different flavor or top with fruit or nuts.
• Warm a pita in the oven on low, then cut it into small triangles. Dip it in a tasty, low-fat hummus.
• Combine 1 cup whole-grain toasted oat cereal with ¼ cup chopped walnuts and ¼ cup dried cranberries for a healthy trail mix.

Remember to use MODERATION when snacking. 

Reduce Your Sugar

Even with Halloween and all that extra candy looming on the landscape you should remember that added sugar in your diet can lead to obesity, high blood pressure, and a host of other problems.  There are a few simple things you can do to cut back on the added sugar in your diet. 

Read "Reducing Sugar: How Sweet It Is" on the America on the Move website.



Calculate Your Body Mass Index

Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. Go to

Click here to go to the BMI calculator

to compute your BMI.  Also check out the links for healthy recipes, healthy weight tools, and a host of other great information.

Safe and Healthy

Today's children are growing up in an online, digital world.  They are almost always "connected".  Parents need to be aware of the dangers so they can protect and empower their kids in the digital world.

"CyberSafe" by Gwenn Shurgin O'Keeffe is a must read.  This informative book will help parents understand things like:

• Cyberbullying
• Hazzards of social networking sites
• The ins and outs of online gaming and virtual worlds
• What is available in parental control systems and what they allow you to monitor
• Digital footprints (and how your child can make a good one)

The book has been approved by the American Academy of Pediatrics and is dedicated to the health of all children.  Parents can find this title in the new book section at the Hibbing Public Library in 303.4834.

Black Bean Salad

Ingredients:


• 1 cup granulated sugar

• ½ teaspoon pepper

• 1 teaspoon salt

• ½ cup salad oil

• ¾ cup cider vinegar

• 1 #10 can black beans, drained

• 1 ¼ cup diced green pepper

• 1 ¼ cup diced red pepper

• ½ cup diced onion

• 1 ¼ cup whole kernel corn, drained

• 2 teaspoons minced fresh garlic

• ¼ cup jalapeno peppers, drained (optional)

Directions:

• Combine the sugar, pepper, salt, salad oil and vinegar until blended and refrigerate.

• Combine the remaining ingredients.

• Add dressing, mix together to coat evenly.

• Cover and refrigerate.

• This salad should marinate for several hours or overnight to allow the flavors to develop.

• Serve ½ cup portions.

• Yield is 20 - ½ cup servings

Nutritional Information Per Serving:

• 380 calories

• 0 mg. Cholesterol

• 587 mg. Sodium

• 7 g. fiber

• 34 g. Carbohydrates

• 4 g. Total Fat

• 0 Trans Fats

Foods Are Not Good or Bad

A healthy eating style is like a puzzle with many parts.  Each part--or food--is different.  Some foods may have more fat, sugar or salt while others may have more vitamins or fiber.  There is a place for all these foods.  What makes a diet good or bad is how foods fit together.  Balancing your choices is important.  Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals.  And don't forget about MODERATION.  If two pieces of pizza fill you up, don't eat a third.



October is Children's Health Month

In addition to good nutrition and plenty of fun and exercise, all children need to breathe clean air, drink safe water, and live in healthy communities.  Children, by their very nature, deserve our focused attention and care. Their bodies are different than adults, their behaviors are different, and their interactions with the environment are different. Protecting the health of children is a compelling inducement to improving our environment, both during Children’s Health Month and throughout the year, in the United States and around the world.

To learn more go to the EPA's Children's Health Month 2010 page.



Enter Your Recipes and Win!

Let's Move! toward healthier food in school.

You could win up to $12,000 in prizes by creating nutritious

school lunch recipes that kids love to eat!

Go to "Recipes for Healthy Kids" for more information.

Ten Healthy Eating Tips for the Busy College Student

The average college student is often pressed for time, under a lot of stress and eating on the go. You may find it difficult to avoid bad habits like skipping meals or frequenting fast food restaurants. But eating a healthy diet can help you feel better, cope with stress and perform better in the class-room and on the athletic field. It really isn't that hard to get started.

1. Eat a good breakfast. Studies show that skipping breakfast detracts from scholastic achievement. When there isn't time to sit down and enjoy your morning meal, grab a bagel, piece of fruit, and some juice. Most of these items can be easily stored in your dorm room.
2. If you must eat fast foods, choose wisely. Choose pizza with half the cheese, a regular size roast beef sandwich, baked potato, or green salad with reduced calorie dressing. Limit high fat offering like french fries, fried chicken or fish sandwiches and watch out for salad dressing.
3. Keep healthful snacks on hand so if hunger strikes during a late night study session, you won't be tempted by vending machine candy, chips, or ice cream. Possibilities include fresh or dried fruit, pretzels, unbuttered popcorn, rice cakes or whole wheat cracker. If you have a refrigerator, consider raw vegetables with low-fat yogurt or cottage cheese dip.
4. Eat plenty of foods that are rich in calcium. People in their early twenties need to be build up stores of calcium in their bodies to prevent osteoporosis in later life. If you don't like milk, try to include ample amounts of low-fat yogurt, low-fat cheese, and green leafy vegetables in your diet.
5. If you need to lose weight, do it sensibly. Starvation and/or diets that offer a quick fix usually backfire and are harmful. There is not truth to the theories that suggest eating foods in any particular combination will promote weight loss. The only safe way to lose weight, feel good while doing it, and keep it off is to eat a balanced diet.
6. Sugar provides calories in your diet but few other nutrients and it contributes significantly to tooth decay. Use it sparingly and consider sweetening coffee, tea, cereal and fruit with diet sweeteners instead.
7. The dining hall salad bar can be either an asset or a detriment to you diet depending on how you choose from it. Of course, leafy greens, raw vegetable and fresh fruit are beneficial. But if you choose lot of creamy dressing, bacon bit, and mayonnaise based salads, the calories and fat may equal or even exceed those of a burger and fries.
8. If you drink alcohol, keep in mind that it supplies calories but no nutritional value. A light beer, a glass of wine, or an ounce of liquor each has about 100 calories. There are also many health problems associated with drinking alcohol.
9. Drink lots of water. Your body needs at least eight glasses a day, and if you exercise vigorously, you may need more. To remind yourself, carry a water bottle along to class and keep it handy during late night study sessions.
10. Remember, food is a lot more than nourishment for our bodies. Enjoy and savor it.

Walk To School On October 6TH!

Join families and kids from across the globe and walk to school with your children on October 6th.

 In 1997, the Partnership for a Walkable America sponsored the first National Walk Our Children to School Day in Chicago, modeled after the United Kingdom’s lead. Back then, it was simply a day to bring community leaders and children together to create awareness of the need for communities to be walkable.

By the year 2002, children, parents, teachers and community leaders in all 50 states joined nearly 3 million walkers around the world to celebrate the second annual International Walk to School Day. The reasons for walking grew just as quickly as the event itself.

• Walk to enhance the health of your kids.  Increased physical activity can combat a host of health problems facing kids today.
• Walk to draw attention to the need to provide safer routes for kids to walk and bike.  We need good sidewalks and safety education programs (for walkers and for drivers).
• Walk to school to recuce the use of your car and improve the air quality.

Work Up A Sweat!

Vigorous work-outs (you should be breathing hard and sweating!) help your heart pump better, give you more energy and help you look and feel your best.  Start with a warm-up that stretches your muscles.  Include 20 minutes of aerobic activity, such as running, jogging or dancing.  Follow-up with activities that help make you stronger such as lifting light weights.  Then cool-down with more stretching and deep breathing.

Try to work out a minimum of 3 times a week.

Rediscover How To Cook Simple, Delicious, Affordable Meals

Jamie Oliver started cooking at the age of eight.  He has nine cookbooks in print.  His latest, "Jamie's Food Revolution" is about cooking good food from scratch.  Being able to do this is a skill that can save you money, keep you healthy, and make you and your family happy.

This cookbook includes recipes for meals everyone loves to eat and it breaks them down to make them as simple as possible.  Even if you have never cooked before you will achieve amazing results in the kitchen.

Jamie also believes that every single person should be able to cook.  His "Food Revolution" is also about learning how to make a recipe, then handing that recipe on to family and friends.

Find this book on the new nonfiction shelf in the library in 641.5.  Cook something today and pass it on.

Lose Weight! Gain Energy! Get Healthy!

If a little incentive will help you get started on an exercise, weight loss program, you may want to check out the following:

Weight Loss Challenge!

Thursdays, Beginning September 23, 2010

6:00 - 7:00 p.m.

The Wellness Club

2534 East Beltline (Next to Slumberland)

Hibbing, MN  55746

$20.00 per person

7 weeks

Topics of learning will include protein, heart health, healthy menus, digestion, carbs & ssugars, and eating out.

Contact Dave or Mitzie Calgaro

218-929-9411

calgaros@frontiernet.net

Sign up now, and make the rest of your life the best of your life!

Most Americans Still Not Eating Enough Fruits, Veggies

Dieticians, doctors, and a wide range of other medical professionals continue to push the idea that everyone needs to eat more fruits and vegetables.  The CDC has yet another study that shows that even the very modest goals set by the government for fruits and vegetables comsumption are not being met.

When you shop and plan meals and snacks remember:

• Fruits and vegetables protect your health.
• Fruits and vegetables are easy to take and eat on the go.  It won't interfere with your active lifestyle.
• Fruits and vegatables come in great colors and flavors.  It should not be hard to find something that you like.
• Fruits and vegatables are key components of any weight maintenance or loss program if used in place of higher calorie foods.

September is Healthy Aging Month

Unless you're looking forward to turning 21, getting older is almost always seen as a negative thing. But it doesn't have to be. September is Healthy Aging Month, and with these tips from the Federal Citizen Information Center, you can learn to stay safe and healthy regardless of your age.


Get smart about food safety. Now it's the egg recall, last year it was peanuts. You don't know what the next bacteria outbreak in the food supply will be, but you can make smart decisions when it comes to safely handling and eating food. Use a food thermometer to cook your food to the right temperature. Keep raw meats away from other ingredients to prevent the spread of germs. And make sure you thoroughly wash your hands and anything else that might have touched raw meat.

Know your medicines and what they interact with. Whether you take an allergy medicine or something for high blood pressure, it's up to you to know the name and dose of the medications you take. It's also important to know how those medicines could interact with food, alcohol or other medicines that your doctor might prescribe. To make it simple, check out this breakdown of medicines by category. It includes questions to ask your doctor and what to avoid when on certain medicines.

Stay on top of your screenings. Depending on your age and gender, there are different screenings that are recommended for early detection of common diseases. For men, common screenings include high blood pressure, diabetes and colon cancer. Common screenings for women include breast and cervical cancers and osteoporosis. Use these charts from the Department of Health and Human Services for men and women to track the results of your last screening, when your next appointment is scheduled and any questions you have for your doctor.

Get Moving. Exercise doesn't have to be something you dread. Pick an activity you enjoy, whether it's tennis with friends or swimming at the local pool. Be Active Your Way has lots of great suggestions for sneaking exercise into your daily life. Maybe you can fit in a 10-minute walk during your lunch break or spend some extra time in the garden pulling weeds. If you already exercise regularly, learn ways to step up your activity level. You'll keep your heart, bones and muscles strong if you make time for daily movement.

Set the stage for a healthy life no matter your age with these tips from the Federal Citizen Information Center.

Pack Variety and Nutrition in Your Child's Lunch

When planning school day lunches there are some key facts to remember.  Go to Medline Plus "Health Day" for five easy to follow tips.

This Week Talk About Safety

This week take time to review the rules for buses, bicycles, and pedestrian crossings. Teach your children how to stay calm in an emergency.

There are many traffic safety tips to share with your children to keep them safe when you can’t be with them. These tips may seem a bit trite, but they bear repeating (and repeating and repeating and repeating for kids).


First and foremost, set a good example by always following the traffic safety rules yourself. Children learn by example.

• Choose the safest route to school and walk it with your child prior to allowing them to travel it on their own.

• Always look both ways before crossing the street.

• Cross in the crosswalks at the corner, not in the middle of the block. Never cross from between parked cars. Never cross an intersection diagonally.

• Cross the street with the Crossing Guard whenever possible.

• Children should look to see that drivers are aware of them. Making eye contact with a driver is a good way to know whether a driver is aware that someone is about to cross the road.

• Cross quickly – do not linger or play in the street.

• Always wear a helmet when riding a bicycle, skateboard, or scooter.

• Remember the same rules (look both ways, use crosswalks, etc) apply when riding a bike.

• Walk bicycles, skateboards, and scooters across the crosswalk.

• Be careful in parking lots – look out for the cars as they may not be able to see you. Never walk or run in front of cars.

• Teach children the meaning of traffic signs. Stop at all stop signs, red lights, and obey traffic signals. When the intersection has crossing signals, only cross when the walk signal is lit.

• When walking on sidewalks, be aware of driveways and alleys from which cars may emerge.

• When walking down a street with no sidewalks, walk as near to the edge of the road as possible, facing traffic. Bright colored clothing increases visibility, but when walking/biking near dusk reflective tape should be used on jackets, backpacks, bikes, etc.

Take Charge of Your Health and Your Life

The following database sources are available free of charge on the Arrowhead Library System database page:

Consumer Health Complete (CHC) is designed for the everyday consumer of health care information.  CHC provides convenient access to easily understandable health and medical information.  Consumers can search and browse within medical encyclopedias, popular reference books, and magazine articles.

Health Source: Consumer Edition is a rich collection of consumer health information.  This resource provides access to nearly 80 full text, consumer health magazines, including American Fitness, Better Nutrition, Fit Pregnancy, Harvard Health Letter, HealthFacts, Men's Health, Muscle & Fitness, Prevention, Vegetarian Times and many others.  This database also includes searchable full text for more than 1,000 health-related pamphlets and more than 130 health reference books, including books published by the "People's Medical Society".

Snack Smart

Snacks are a great way to refuel.  Choose snacks from different food groups -- a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal.  If you eat smart at other meals the occasional cookie or piece of candy or ok for snacking too.

Healthy Family Meals

"Given today's hectic lifestyle, it's more important than ever to build a healthy food culture right in your own home - without driving yourself crazy.  In "Healthy Family Meals" the American Heart Association showcases 150 recipes everyone will love.  Full color pictures make each selection look delicious and the easy to follow instructions ensure that your final product will be the same.  There is even a great Kids' Recipes section divided into foods that 7 to 9 year olds will like and things for the 10 to 12 year old crowd.

Look on the new book shelf in 641.56311 or check the library catalog and place a hold.

Wanted: Active Role Models for Today's Kids

Obesity is a growing problem for kids today. The Harlem Globetrotters have a program to help parents with this problem. 

In 2008, the Globetrotters launched a program called S.P.I.N.—Some Playtime Is Necessary—a program designed to make fitness fun for kids, while promoting and encouraging an active lifestyle. To date, they have worked with thousands of children and adults to make exercise and healthy eating a lifetime goal.

For more information on S.P.I.N. and finding active roll models for your children check out the article in a recent NIH Medline Plus publication.

Get the Nutrients You Need

Your body needs a variety of nutrients to function properly and stay healthy.  For a list of nutrients and where they are found look at look at this Medline Plus Health Day tip.

HealthCare.gov is Improving

Take your health care into your own hands.  Go to HealthCare.gov for information and tips on

• Finding insurance options
• Learning about prevention
• Comparing care quality
• Understanding the new law

Amelia's is Your August Light Night Out

During the month of August The Hibbing Healthy Lifestyles Coalition recommends trying the new "healthier" menu items being featured at Amelia's in Hibbing.

Since February, seven Hibbing restaurants collaborated with Hibbing Healthy Lifestyles to offer two or three new menu items that would be considered healthy.  Everyone likes get out every once in a while and having some healthier menu items makes it easier to do.  So this month take at least one night to treat yourself and try Amelia's Family Cuisine.

Hibbing Great Outdoors Walking & Biking Guide

Pick up the new Walking and Biking brochure at the library.  It features suggested walking routes within the city and soon to be designated bike routes.  The map inclues mileage for each loop and some cautions on the walking routes.

Explore the community on foot or on bike.  The brochure also has links to other great activities such as Cycle Mesabi, Hibbing Disc Golf, and Maple Hill Park.

The new brochure was made possible by Hibbing We're Ore and More and a grant by Minnesota's Vision / Statewide Health Improvement Program (SHIP).

Cut Calories Not Vitamins

When Dieting, Watch Your Vitamins
When weighing the benefits of one weight-loss plan over another, dieters may want to consider what else might be cut with the calories and carbs, suggests a new study.

Read more of this Reuters Health article online.

Suggestions From the American Diabetes Association

The American Diabetes Association says you can't do everything at once. It suggests taking these small steps toward a healthier you:
•Make just one change at a time, and only when you're ready. Reaching all of your goals may take months, even years.

•Acknowledge that you have some bad habits that you'll need to work hard to change.

•Decide why it's important for you to make these changes, whether it's for yourself or for your family or friends.

•Start with one simple change that will make a difference, such as taking a daily 15-minute walk instead of watching TV.

•Create realistic goals and set deadlines. Make sure you meet those goals, and reward yourself appropriately.

Meal planning is all about making smart food choices for a healthier you.  This new edition of this best selling guide has the latest recommendations from the American Diabetes Association, as well as the USDA's Dietary Guidelines for Americans. 

The basics of what to eat to the practical skills of shopping, planning nutritious meals, and even eating healthy restaurant meals is included.  Find out that eating healthy does not mean depriving yourself.

Find "Diabetes Meal Planning Made Easy" in the new nonfiction section in641.56314.

Use Your Slow Cooker This Summer

Affordable, delicious, nutritious, and gluten-free recipes to delight the entire family.  more than 300 fabulous, easy-to-make, family-pleasing recipes, including:

• Breakfast Risotto
• Vietnamese Roast Chicken
• Tomatoes and Goat Cheese with Balsamic Cranberry Syrup
• Falafel
• Philly Cheesesteaks
• Crème Brulee

--and much more. Make It Fast, Cook It Slow is the perfect cookbook for easy, quick prep, inexpensive ingredients, and meals that taste like you spent hours at the stove.


Look for this book in 641.5884 on the new nonfiction shelf.

Farmer's Market Vegetable Recipes

Need ideas for all of those great fresh vegatables that are now available?

The Massachusettes Department of Agricultural Resources has recipes posted for greens, carrots, zucchini, squash, and more!

Just click and the link above and start cooking!

A Green Resource for Every Gardener

You will find everything you need to create healthy gardens in "Rodale's Ultimate Encyclopedia of Organic Gardening".  The garden experts at Rodale will explain how to use natural and chemical-free methods to grow vegetables and fruit, bulbs, herbs, trees, and shrubs.

Information is grouped into useful, complete entries that will provide all you need to know about a particular topic.  Throughout the book, you'll find cross-references to other entries that contain information related to the subject you are reading about.

If you are a beginner or an experienced gardener you will find what you need in this indispensable green resource.  Look in 635.0484 on the adult nonfiction shelves.

Small Changes Will Make You Healthier

This is another simple thing you can do for yourself that can provide a healthy payback.


Breathe!  Take time for yourself; even 10 minutes each day can help- you clear your mind, lower your blood pressure, and keep you on the road to success. 

Set time aside for lunch each day and do not work during this break in your day.

Remember If you find yourself slipping back into old stress filled routines, don't be hard on yourself.  Take one day at a time and focus on the positives to achieve your goals.

Host Safe Summer Cookouts

It is time for picnics, cookouts and lots of grilling.  Before you fire up your grill or head to a picnic or cookout, make sure you check out these safety tips from the Federal Citizen Information Center:
• Handle with care. Read the Food Safety at Home publication from the Food and Drug Administration’s Office of Women’s Health for tips on preparing dishes to avoid food-borne illnesses and prevent spoiling. For example, if you’re cooking with several kinds of raw food, keep meat, poultry and seafood to themselves so their juices don’t contaminate other food.

• On the go. When packing for a picnic, consider using multiple coolers—one for drinks and other items that you need to get frequently and another for food that needs to stay cold until it’s time to cook and eat. Food needs to be kept at or below 40 degrees Fahrenheit to keep bacteria from growing, so don’t skimp on ice.

• Get your grill ready. Whether you use a charcoal or gas grill will determine what you need to check before firing it up. The biggest danger from gas grills is the possibility of a fire or explosion. Check connecting tubes for blockages or cracks. And if you smell gas, don’t light the grill. Charcoal grills release carbon monoxide from the burning coals. To prevent carbon monoxide poisoning, never store a charcoal grill inside with freshly used coals—let the coals completely extinguish first.

• Rare, medium or well done? Make sure meats are cooked to a safe temperature—165 degrees for poultry and 160 degrees for beef—but not too well done. Some studies suggest there’s a link between grilled foods and cancer, but the USDA says that eating a moderate amount of grilled food that hasn’t been charred is fine. To avoid charring, remove fat from the meat or try pre-cooking it in the microwave before putting it on the grill.

Use these tips from the Federal Citizen Information Center to make sure all your summertime grilling is safe and delicious.

A Light Night Out in July

Sammy's Pizza on Howard Street is the featured restaurant for the month of July.  The Hibbing Healthy Lifestyles Coalition invites everyone to eat at Sammy's and try some of the new healthier menu items.

Drink Water!

Your daily fluid intake is very important for your overall health.


Water helps your body with the following:                                  
•Keeps its temperature normal.

•Lubricates and cushions your joints.

•Protects your spinal cord and other sensitive tissues.

•Gets rid of wastes through urination, perspiration, and bowel movements.
 
Days when it is hot or you are getting exercise in the sun you need to drink more than usual to replace what you are losing.
 
The CDC website will give you more details about the what and why of drinking water.

Lightning Safety Awareness Week

Many families spend time in parks, on bike trails, on ball fields, or just out in the backyard during the summer months.  Lightning is one of the hazzards of summer.

If you see lightning, seek shelter immediately in a home or building since lightning will usually travel through the wiring or the plumbing into the ground. This is Lightning Safety Awareness Week, and summer is the peak season for this deadly weather phenomenon. Visit the FAQ at USA.gov to learn more.

The Great Pleasures of Summer

One of summer's advantages is the great seasonal fresh fruits and vegetables that are available.  Try some new varieties and add flavor, texture, and color to your meals.  Fruits and vegetables are a rich source of fiber, antioxidents, vitamins, and minerals.

Check out the Hibbing Farmers Market for fresh, local items or the produce department of your favorite grocery store.

Grandma's In The Park Is Restaurant of the Month

During the month of June visit Grandma's In The Park and try one of their new, healthier salads. 

Grandma's is taking part in the Hibbing Healthy Lifestyles Coalition's "A Light Night Out" program.

Five Summer Swimming Safety Tips

Nothing says summer vacation like warm days spent at the pool or a quick weekend retreat to the beach. Whether you’re jumping waves in the ocean or splashing around in a pool, these tips from the Federal Citizen Information Center will help keep you and your family safe this summer.
• Teach your kids to swim or send them to swimming lessons.  Giving your kids the basic water skills they need will go a long way in keeping them safe.

• Keep an eye on your kids. With lots of kids splashing around in public pools, it’s easy for someone to get dunked by accident. Know where your kids are so if you see them go under you can make sure they come right back up.

• Check your drains. If you have your own pool, make sure your drains meet the safety standards. Drains that don’t could catch children’s hair and pull them to the bottom of the pool very forcefully.

• Don’t panic in a riptide. Before you or your kids go in the ocean, make sure you all know what to do if you get caught in a riptide. The key to staying safe is to try to swim parallel to the shore. Don’t fight your way directly back to the beach, but swim sideways until you are out of the current. Wave for a lifeguard and they’ll help get you back to shore safely.

• Play it safe in the lake. Lake water can be murky, making it hard to see what hides below the surface. Wear water shoes to protect your feet from sharp rocks or other debris. And don’t swim too far from shore. You may not realize how far you’ve gone until you try to stand and can’t find the bottom.

Playing in the water should be a fun family activity. Use these tips from the Federal Citizen Information Center and your family can stay safe while cooling off.

Small Changes Will Make You Healthier

Rise and Dine!
Breakfast fills your "empty tank" to get you going after a long night without food.  Don't skip breakfast to cut calories or time.  Studies show that people who eat breakfast are most likely to maintain a healthy weight, do better in school or at work, and all-in-all just have a better day.  Breakfast does not have to be elaborate.  Easy to prepare morning meals include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza!

Take a Ride

Bike the Mesabi Trail this Memorial Day Weekend.

Located in northern Minnesota between the cities of Ely and Grand Rapids, the Mesabi Trail is a premier Minnesota bike trail winding through some of the state's prettiest regions. When completed, the trail will traverse 132 miles and connect more than 25 communities. A superior paved bike trail that is well-mapped and well-maintained, the Mesabi Trail also makes an interesting walking path. In 2010, approximately 115 miles of trail will be complete and offer convenient accessibility at numerous entry points. The longest paved section connects Grand Rapids to McKinley (approximately 75 miles) through the communities of Grand Rapids, Nashwauk, Keewatin, Hibbing, Chisholm, Mountain Iron and Virginia, to name several. Once completed, the Mesabi Trail will be one of the longest paved trails in the United States.

Go to their website for more information:        

http://www.mesabitrail.com/

Parent Tips for Healthy Kids

Remember parents, healthy bodies and happy people come in all shapes and all sizes.  Adults and kids who eat right, exercise, and stay active are healthier, no matter how much they weigh or how they look.

This is the last of 10 tips for parents on having healthier kids.

Parent Tips for Healthy Kids

Make activity part of everyday life for both you and your child.
Make sure you walk or ride bicycles sometimes when you go places.  Climb stairs instead of using elevators when possible.  Do something active every evening.  If your neighborhood is unsafe, walk with your child to school and benefit from the exercise as well.  Create a home environment that encourages physical activity.  Have balls, jump ropes, and bikes easily accessible for children.

Parent Tips for Healthy Kids

Ensure that your child reaches adulthood with an individual sport or activity that he or she enjoys, such as swimming, running, golf, tennis, or biking.
Enroll your child in intrmural sports and recreational activities that fit your budget and time constraints.  Then make them a priority.

This is the 8th of 10 tips for healthier kids.

Parent Tips for Healthy Kids

Plan kid-oriented activities that the whole family can enjoy.

Hiking, swimming, riding bikes, and walking the dog are all activities that can be enjoyed by the whole family.  Throw a ball around in the backyard.  Play tag.  Play in the park.  The opportunities and enjoyment are endless.

This is the 7th tip of 10 for healthier kids.

Parent Tips for Healthy Kids

Set limits on sedentary time (television, video games, and computer).
One-half hour to one hour per day of television time is plenty.  Remove the television set from your child's bedroom.  Don't worry if your child says he or she is bored.  Boredom passes and often leads to creativity.

This is the 6th of 10 tips for healthier kids.

Parent Tips for Healthy Kids

Eat as a family as often as possible.
Sit down and enjoy each other's company during meals.  Kids learn when parents act as positive role models.  They will also learn the social pleasures of eating well.  Don't use this time for scolding.  Focus on eating and conversation and turn off the T. V. while eating.  Limit fast food to once a week or less.

This is the 5th of ten tips for health kids.

The Brick Yard is the Featured May Restaurant

During the month of May the Hibbing Healthy Lifestyles Coalition recommends that you try the new healthier options on the menu at the Brick Yard on Howard Street in Hibbing.

Go for lunch or dinner and take the whole family.

See their website at:    http://www.brickyardhibbing.com/index.html

Parent Tips for Healthy Kids

Find alternatives to rewarding or bribing with food.

Instead, try stickers, hugs, and small toys, or simply say, "You did a great job!"  Everyone wins when you offer some activity or time with your children as a reward.  Dad can take the kids for a walk in the park.  Mom can offer a swimming outing.  The whole family can ride bikes together to the library.

This is the fourth of ten Healthy Kid Tips for parents.

Parent Tip for Healthy Kids

Give your kitchen a makeover.
Move party foods like, cookies, chips, soda and punch to higher cupboards or to the basement storage area.  Make a designated snack drawer and fill it with things like lowfat granola bars, raisins, vanilla wafers, and dried fruit.  Preportion into small plastic bags foods that don't come in individual packaging.  Place a fruit bowl on the counter for easy access.

This is the 3rd of ten health kid tips for parents.

Parent Tip for Healthy Kids

Limit eating and snacking to a certain area of the home, such as the dining room or kitchen.

Discourage grazing in front of the television or computer.  If a child generally eats somewhere, say in front of the television, it can be a reminder to him to eat whenever he sits there, whether he really is hungry or not.

This is the second of 10 tips for healthier kids.

Parent Tip for Healthy Kids

Establish a general structure for meal and snack times, and allow eating only at these times.
Most young children need three meals and two snacks per day, but by the age of eight, three meals and an afternoon snack are plenty.  Offer water, fruits and vegetables if kids are still hungry in between meals and regular snack times.  Save soda, punch, and flavored waters for special occasions.

This is the first of 10 parent tips for healthy kids.

Fit City Week in Hibbing

The Hibbing City Council will be asked at the Wednesday, May 5th meeting to proclaim the first week in May “Fit City Week”. During this week everyone should make an effort to do something active and to learn something new about health and nutrition.


Some alternatives for the week include:

Sign up for the annual WalkYerBunzOpf walking program. Contact Community Education for details.

Tuesday, May 4th, Cycle Mesabi (local bike club) will be riding the Bear Route (total 14.8 miles) starting at 6:00 p.m. Log onto www.cyclemesabi.com for a map and starting point. Anyone with a bike and a helmet is welcome to ride along.

Be aware of bicycle riders on Hibbing streets. Third graders will learn about bike safety on Wednesday, May 5th and receive helmets. Parents should put on their helmets and go for a bike ride with their children on Wednesday.

Learn more about nutrition on Wednesday, May 5th at 6:30 p.m. “Pirates of the Carrot Bean” will be at the Lincoln Elementary gym. The show is for elementary students and their families. Beginning at 6:00 p.m. there will be several displays and healthy snacks available in the school’s cafeteria. This is a free event.

Thursday, May 6th is “walk/bike to school or work day.

Thursday, May 6th, Cycle Mesabi will be riding Hibbing to Keewatin (19.7 miles) beginning at 6:00 p.m. Maps and starting point on www.cyclemesabi.com.

If you are going out to eat remember the Hibbing Healthy Lifestyles Coalition’s “A Light Night Out” program. The Brick Yard in Hibbing is May’s featured restaurant. They will have some new and delicious healthier menu items.

Be Aware of the Symptoms of Fibromyalgia

Fibromyalgia is a complex chronic pain disorder that affects an estimated 10 million Americans. While it occurs most often in women, it strikes men and children, and all ethnic backgrounds. For those with severe symptoms, fibromyalgia (FM) can be extremely debilitating and interfere with basic daily activities.

May 12th is National Fibromyalsia Day.  The local support group currently has an informational display in the library's exhibit window.  Stop by, learn more about this chronic pain disorder, and get contact information for the local group.

With a diagnosis, help, and support, chronic pain sufferers can be physically fit and active.

Omega 3s may help cut colon cancer risk

Check out what new research says about fish oil and other omega 3 fatty acids at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_97997.html

Trends and Tools to Prevent Prescription and OTC Medication Abuse

The Alcohol, Tobacco and Other Drug Spring Forum is being offered here in HIbbing on Tuesday, May 11th.

Prescription drug abuse is a growing problem in Minnesota, as well as nationally.  To advance the understanding of the multifaceted nature of this issue and the extent to which it is a concern in minnesota, the Alcohol and Drug Abuse Division of the Department of Human Services, together with the Minnesota Prevention Resource Center, are presenting regional forums.  The forums will benefit prevention professionals, law enforcement, addiction counselors, public health personnel, educators, pharmaceutical personnel, nurses and all others who are interested in this important public health issue.

Details:
Tuesday, May 11, 2010
Fairview Plaza, Taconite Room
1200 East 25th St., Hibbing, MN

Registration and continental breakfast begin at 9:00 am.  The session will adjourn at 2:30 p.m.

Pre-registration is required:
Online at http://www.emprc.org/springforums2010
The fee is $20 payable to MPRC.

Earth Day

Earth Day suggestions:

Take a walk

Ride a bike

Sit in the sun and enjoy our beautiful spring

Think about going "green" - start by buying green cleaning products

Hibbing’s Walk/Bike to School Day is May 6th!

All 3rd graders will receive bike safety education and a bike helmet in school on Wednesday, May 5. Encourage older students to dust off their bikes and helmets and ride to school. Children at the Washington and Greenhaven can walk to school with a parent. Take advantage of our early spring weather, get some exercise and encourage walking and biking as a great way to get around.

Some benefits of walking or biking to school:

o Participate in physical activity as part of their day.

o Foster healthy habits that could last a lifetime.

o Gain a sense of independence.

o Arrive at school alert and ready to learn – children who get more exercise get better grades.

o Reduce traffic congestion around schools.

Interested in starting a Walking School Bus in your neighborhood? A Walking School Bus is simply adults walking kids to school. Melissa Grzybowski will be starting a group in the Highland Park area. Contact her to join in or for help getting a “Bus” started in your neighborhood. 218-929-3125 or grzybowskim@communityhealthboard.org.

Broccoli Cheddar Bake

By Mayo Clinic staff
Dietitian’s tip:

Well-cooked broccoli should look bright green and crisp but be tender when pierced with a fork. Because the florets cook faster than the stalks, cut the stalks in half lengthwise to increase their surface area. This ensures more even cooking.



Serves 6

Ingredients

4 cups chopped fresh broccoli

½ cup finely chopped onion

2 tablespoons water

1 ½ cups egg substitute

1 cup fat-free milk

1 cup shredded cheddar cheese

½ teaspoon ground black pepper



Directions

Preheat the oven to 350 F. Lightly coat a baking dish with cooking spray.

In a nonstick skillet, combine the broccoli, onion and water. Saute over medium-high heat until the vegetables are tender, about 5 to 8 minutes. Keep adding water to prevent the vegetables from drying out, but use as little water as possible. Drain and set aside when the broccoli is done.

In a bowl, combine the egg substitute, milk and ¾ cup cheese. Add in the broccoli mixture and pepper. Stir to mix well.

Transfer the mixture into the prepared baking dish. Set the baking dish into a large pan filled with about 1 inch of water. Bake uncovered until a knife inserted in the center comes out clea, about 45 minutes. Remove from the oven and top with the remaining ¼ cup shredded cheese. Let stand about 10 minutes before serving.
Nutritional Analysis (per serving)

Calories 168
Cholesterol 21 mg
Protein 15 g
Sodium 266 mg
Carbohydrate 8 g
Fiber 2 g
Total fat 9 g
Potassium 472 mg
Saturated fat 4 g
Calcium 237 mg
Monounsaturated Fat 2 g

Help Your Kids Stay Active

According to the Alliance for a Healthier Generation it is eas to help your children get their recommended 60 minutes of daily physical activity.  Join in and make it fun.

For other tips see their article in Health Day on Medline Plus.

Pirates of the Carrot Bean

The UMD Voyageurs will be presenting "Prirates of the Carrot Bean" in the Lincoln elementary School Gym in Hibbing.  The captain and her crew are on a quest for the long lost "Pirate Cookbook".  Along the way they discover mysterious creatures and the pick up a few new (healthy eating) habits.  This is an interactive musical performance for the whole family.

Lincoln Elementary School Gymnasium
1114 East 23rd Street, Hibbing, MN

Wednesday, May 5, 2010

6:00 p.m. Healthy Snacks & displays in the cafeteria

6:30 p.m. - 7:30 p.m. Performance in gymnasium

This performance is sponsored by:  UCare, SuperOne Foods in Hibbing, Hibbing Healthy Lifestyles Coalition, Fairview Range, and SHIP.

Farm to Cafeteria

NETWORKING & PLANNING WORKSHOP Thursday, April 29, 2010
Cloquet Forestry Center, 175 University Road, Cloquet, MN

2:00—7:30 pm

Come and join others like yourself—farmers, food service directors, schools, institutions, distributors, parents, school board members, administrators, teachers, wellness committees, rural and economic development specialists, Extension educators, Statewide Health Improvement Program (SHIP) coordinators,
non-governmental organizations, and other community experts.

Learn how to bring locally grown foods to the Cafeterias OF OUR SCHOOLS, UNIVERSITIES, HOSPITALS & NURSING HOMES.

THIS NETWORKING & PLANNING WORKSHOP aims to inspire, inform, build support, & increase collaborative work for Farm to Cafeteria in our region.

SPACE IS LIMITED. PRE-REGISTRATION IS REQUIRED BY APRIL 26.


Workshop Fee $10.00

To Register Online: http://www.misa.umn.edu/NE_Farm_to_Cafeteria.html

follow the link to Farm to Cafeteria or contact Jane Grimsbo Jewett at jewet006@umn.edu, 218-845-2832

This workshop is a collaborative effort among the University of Minnesota Regional Sustainable Development Partnerships, Sustainable Farming Association of Minnesota, Minnesota Institute for Sustainable Agriculture, Institute for Agriculture and Trade Policy, Statewide Health Improvement Program, Renewing the Countryside, Minnesota Grown, University of Minnesota Duluth Sustainable Agriculture Program, University of Minnesota Extension.

Cross Training is for Everyone

The American Academy of Orthopaedic Surgeons suggests how to create a cross-training exercise program:
Opt for 30 minutes of aerobic exercise three times weekly as one component of your cross-training. Examples include walking, climbing stairs or skating.

Perform strength training exercises twice weekly, although not on consecutive days. An example is lifting weights.

Focus on flexibility as the third component. Examples that can be performed for five to 10 minutes daily include stretching or yoga.

Encourage Kids To Eat More Fruits & Veggies

Finding creative ways to encourage fruits and vegetables in your child's diet, can be fun for the entire family.

1.  Keep a bowl of fresh fruits on the counter.  Refrigerate cut up fruits and vegetables in small bags for easy snacks on the run.

2.  Serve fruits and vegetables at every meal.  Add grated or cut vegetables into entrees, side dishes, and soups.  Top off cereal with fruits or add frozen fruits to smoothies.

3.  Challenge family members to reach their daily fruits and vegetable goal.  Reward the winner with a prize of his or her choice.

4.  Ask that fruits and vegetables be offered at school functions, after school programs, and in vending machines.

5.  Try dressing up sandwiches with faces and smiles made from fruit and vegetables.

6.  Keep trying.  For some foods, it may take multiple times before a child acquires a taste for it.

Keep Walking Ladies

A Brisk Pace May Keep Stroke at Bay


Women who walked for 2 or more hours per week cut risk by 30%, study found.
 
See the recent HealthDay article at:
 
 http://www.nlm.nih.gov/medlineplus/news/fullstory_97281.html
 
Remember to sign up at Community Education for the annual May "Walk Your Buns Off".

More Food Boredom Busters

Try fixing some of your favorite foods different ways.  Ask friends or relatives about their favorite foods and recipes.  What you will find is that there are a multitude of easy and tasty recipes.  You just have to be introduced to them.

A Light Night Out in April

This month the Pizza Ranch in Hibbing is the Hibbing Healthy Lifestyles featured restaurant.
Make your own healthy choices.

Featured items include:

* Salad bar only- for $4.25, customers have access to all-you-can eat soup and salad bar, which features 32 items and various dressings.

*Wraps -Ranch wraps come in three flavors and are delicious without the dressing or with dressing in moderation. For $6.49 it comes with chips, but the food is just as good without them.

*And, of course, pizza - The Prairie Pizza is a veggie pizza featuring mushrooms, onions, black and green olives and green peppers. The Texan Pizza is a taco pizza with toppings such as lettuce, tomatoes and onions, among others. Ask for them with a thin crust.

Pizzas are "build your own," which allows a customer to design their own version of "healthy." They offer 18 toppings, six kinds of sauce and three variations of crust. Try a cheese-less pizza, or fill a thin crust with fruits and veggies - the possibilities are endless. Prices vary.

Pizza Ranch is located at 2502 E. Beltline in Graysher Mall. Hours are 11 a.m. to 9 p.m. Sunday through Thursday and 11 a.m. to 10 p.m. Friday and Saturday. Buffet is 11 a.m. to 2 p.m. and 5 to 8 p.m. daily.

Food Boredom Buster

On your next trip to your favorite grocery store go to the produce section and pick out a fruit or vegetable that you have never eaten.  Find something that looks interesting but that you have no earthly idea of what it is or where it comes from.

When you get home, look it up on the internet and find a great new recipe.

Find the Good Fat

Though you shouldn't eat too much of any fat, some fats actually are good for you. These include unsaturated fats, which are rich in antioxidants.




The University of Michigan Health System suggests these sources of healthy fats:



Opt for olive, canola or flaxseed oil-based salad dressings.

Top fresh green salads with avocados, olives or nuts.

Snack on seeds and nuts.

Cook with olive oil or canola oil.

Eat fish that is rich in omega-3 fatty acids, such as salmon.

See article in HealthDay at http://www.nlm.nih.gov/medlineplus/news/fullstory_96957.html

Runners Can Avoid Injuries

The American Academy of Family Physicians suggests how to help prevent an overuse injury in runners:




Don't increase your distance by greater than 10 percent in any week.

Don't run more than 45 miles in a single week.

Stick to soft, flat surfaces. Avoid uneven ones.

Don't run when you are in pain. Apply ice to the painful area, and see a doctor if necessary.

Give your body a break with a few easy days of exercise after very strenuous exercise.

Get new running shoes every 500 miles.
 
Go to http://www.nlm.nih.gov/medlineplus/news/fullstory_96956.html for the complete HealthDay article.

Soccer Clinic

Conducted by Hibbing Youth Soccer for Hibbing Parks and Recreation.

Saturday
April 3, 2010
Hibbing High School Main Gym

Grades 1 and 2
12:30 p.m. - 1:50 p.m.

Grades 3 and 4
2:00 p.m. - 3:20 p.m.

Grades 5 and 6
3:30 p.m. - 4:50 p.m.

No registration is necessary.  Participants should wear shorts, tee shirt, and gym shoes.  Coaches are welcomed and encouraged to attend.

Clinic staff will teach the basic skills of soccer.

GO AND PLAY!

Minnesota Idea Open Invites Everyday Visionaries to Help Chart the Future

 Blue Cross and Blue Shield of Minnesota has announced their sponsorhip of an exciting, new initiative called Minnesota Idea Open. The project is an innovative way to bring together all citizens to solve critical issues facing the state. The first major statewide challenge focuses on the serious issue of obesity, an issue Blue Cross has made a priority and is tackling on a number of different fronts. All Minnesotans can go online at http://www.mnideaopen.org/ to submit ideas for how their communities could use $15,000 to help people eat smart and be active. As an added incentive, the person with the best idea will recieve $500.

Judges will narrow the ideas to a few finalists and every Minnesotan will be invited to vote for the idea they think is the best.  The winning idea will become a reality.

So what are your ideas for addressing obesity?  Idea submissions will be accepted through Friday, April 9th.  The three finalists will be announced on Tuesday, May 4th.  Voting on the finalists will kick off with a special event at the Minnesota Twins game on Thursday, May 6th.  The Challenge Champion will be announced the week of May 17th.

Be a part of the solution!  go to http://www.mnideaopen.org/ for more information and resources.

Become a Youth Soccer Coach

There is no easier way to get some exercise than to run around with a bunch of kids.

Parks and Recreation needs Youth Soccer Coaches  - all spring teams are coached by adult volunteers.  Training is available. No experience necessary. If you are interested give Parks and Recreation a call at 362-5940 and ask for Brian.

What Does Exercise Do for Your Child?

The Center for Disease Control weighs in on exercise for children.  See their page on how much activity every child should have at http://www.cdc.gov/physicalactivity/everyone/guidelines/children.html.

Grilled Pineapple

By Mayo Clinic staff
Dietitian’s tip:

Pineapple is a good source of vitamin C. One-half cup pineapple provides 12 milligrams of vitamin C – about 20 percent of your daily need for vitamin C.



Serves 8

Ingredients

For the marinade

1 tablespoon olive oil

¼ teaspoon ground cloves

1 teaspoon ground cinnamon

2 tablespoons dark honey

1 tablespoon fresh lime juice



1 firm yet ripe pineapple

1 tablespoon dark rum (optional)

1 tablespoon grated lime zest



Directions

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill).

To make the marinade, in a large bowl, combine the olive oil, cloves, cinnamon, honey and lime juice and whisk to blend. Set aside.

Cut off the crown of leaves and the base of the pineapple. Stand the pineapple upright and, using a large, sharp knife, pare off the skin, cutting downward just below the surface in long, vertical strips. Cut off any remaining small brown “eyes” on the fruit. Stand the peeled pineapple upright and cut it in half lengthwise. Place each pineapple half cut-side down and cut it lengthwise into four long wedges; slice away the core.

Place the pineapple in the bowl with the marinade and stir to coat the pineapple.

Place on the grill and cook about 3 to 4 minutes, basting once or twice with the remaining marinade. Turn the fruit and move it to a cooler part of the grill or reduce the heat. Baste again with the marinade. Grill until the pineapple is tender and golden, about 3 more minutes.

Remove the pineapple from the grill and place on a platter or individual serving plates. Brush with the rum, if using, and sprinkle with the lime zest. Serve hot or warm.



Nutritional Analysis (per serving)

Calories 79
Monounsaturated fat 1 g
Protein <1 g
Cholesterol 0 mg
Carbohydrate 15 g
Sodium 1 mg
Total fat 2 g
 Fiber 1 g
Saturated fat <1 g

Make Your Breakfast a Good One

Breakfast is still the most important meal of the day and it has been proved again and again.  Keep good things on hand to have for breafast.  A recent HealthDay article recommended:


The night before, try to get as much ready as possible for breakfast. Have dishes and flatware out, get fruit cut up, and prepare as much as possible in advance.

Wake everyone at least 10 minutes earlier than usual to make sure there's plenty of time to eat.

Encourage the kids to participate in planning and making breakfast.

Have quick, healthy breakfast options on hand when time has eluded you -- such as trail mix, yogurt, fruit or individual boxes of cereal.

Celebrate the Green

The "Healthy Monday" organization recommends that this week you should celebrate St. Patrick's day by having a "green vegie" with each meal.

Shop the vegie/produce isle for green this week.

Tips for Healthy Children and Families

• Reward children with praise rather than food.

• Serve food in small portions. Do not demand or reward “a clean plate”. Let your child ask for more if still hungry.

• Read nutrition labels for serving size and calorie information. The information on the labels can help you select foods that best fit into your family’s meals and snacks plans.

• Bake, broil or grill foods to reduce fat. Try healthy oils like olive, canola or sunflower if fat is used.

• Snacks count for children. Snacks should provide nutrients and energy for active, growing children.

• Keep a variety of snacks, like fresh fruit, 100% fruit juice, vegetables, whole grain cereals and crackers, in the house. Try lower calorie or lower fat foods, like baked chips, reduced sugar cereals or low fat dressings.



These tips have been approved by the American Academy of Family Physicians.

Sugar Shock

We are eating about three and a half times as much sugar as we should, according to the American Heart Association, which has issued guidelines for managing weight and reducing the risk of heart disease.

For women, the limit is 6 1/4 teaspoons (100) calories of added sweeteners a day (natural sugars like those in fruit are ok).
Read labels: even “healthy" products can be loaded with added sugar.

March's Light Night Out

The Sportsmen's Restaurant and the Hibbing Healthy Lifestyles Coalition invite you to eat out during the month of March at the Sportsmen's in downtown Hibbing.

The menu features some new items for a healthier breakfast, lunch, or dinner.

Dine out at the Sportsmen's and eat healthy!

Walk To Create a World Free of MS

Walk for a cause.

The area walk to create a world free of MS will be May 2, 2010. The walk starts at Jim's Sports Club Bar & Grill at 108 Lake St. in Chisholm. Registration time will be 11 a.m. until 1 p.m. Walkers can begin at 11 a.m. after they have checked in. Choose a 1 or a 5 mile route.

For more details and information go to the Minnesota Chapter of the MS Society site.

You Need Your Potassium

It has been confirmed in another study, you need to include raw fruits and vegetables in your diet. "Eating Plenty of potassium-rich foods such as leafy greens, potatoes and bananas may reduce the risk of stroke and coronary artery disease..."

Read the complete HealthDay article: Potassium-Rich Foods Do a Heart Good.

More Tips for Healthy Children and Families

· Move more. Try to get between 30 to 60 minutes of physical activity every day. Several 10 to 15 minute sessions of moderate activity each day add up.
· Plan regular physical activity into your daily routine. Walk as a family before or after meals.
· Limit TV, computer and video game time to a total of one to two hours per day.
· Balance energy calories with activity calories. The energy you get from the foods and beverages should equal the calories you burn in activity every day.
· Increase household activities (e.g. walking the dog, dusting, vacuuming, gardening). These activities are good ways to burn calories.
· Include an activity like hiking or bike riding when you go on vacation.
· Enjoy playtime with your family by shooting hoops or walking to the park.

These tips are approved by the American Academy of Family Physicians.

2010 Youth Soccer

Registration for the Hibbing Parks & Recreation Youth Soccer program begins on Wednesday, March 10th. Sign your kids up and get them moving!

Grades 1 and 2 (Mites) meet on Monday and Wednesday, 6:00 to 7:00 p.m.

Grades 3 and 4 (Squirts) meet on Tuesday and Thursday, 6:00 to 7:30 p.m.

Grades 5 and 6 (Pee Wees) meet Tuesday and Thursday, 6:00 to 7:30 p.m.

Online registration at http://www.hibbing.mn.us/ and click on the link to Parks and Recreation. There will also be a computer designated at the Parks and Recreation Office for online registration.

The registration fee is $30.00 and includes jersey, socks, and a ton of fun and exercise.

Don't miss out!

More Tips for Families

Tips for healthy families and children:

· Reward children with praise rather than food.
· Serve food in small portions. Do not demand or reward “a clean plate”. Let your child ask for more if still hungry.
· Read nutrition labels for serving size and calorie information. The information on the labels can help you select foods that best fit into your family’s meals and snacks plans.
· Bake, broil or grill foods to reduce fat. Try healthy oils like olive, canola or sunflower if fat is used.
· Snacks count for children. Snacks should provide nutrients and energy for active, growing children.
· Keep a variety of snacks, like fresh fruit, 100% fruit juice, vegetables, whole grain cereals and crackers, in the house. Try lower calorie or lower fat foods, like baked chips, reduced sugar cereals or low fat dressings.

These tips have been approved by the American Academy of Family Physicians.

Think You're Healthy?

Most Americans Think It's Others Who Are Unhealthy
Survey found most people thought they were fine, while their docs disagreed

For all the details of this survey go to:

http://www.nlm.nih.gov/medlineplus/news/fullstory_95329.html

Tips for Healthy Children and Families

• Start every day with breakfast. Refuel your body and gain energy for the day.
• Let kids help plan one meal each week and eat together as often as possible.
• Children imitate their parents--so set a good example by serving and eating a variety of foods.
• Eat slowly. It is easier to tell if you are hungry or full when you eat slowly.
• Eat more vegetables and fresh fruits. Aim for a total of 51/2 cups of fruits, juice and vegetables every day.
• Eat more whole grains (e.g., oats, whole wheat, rye). Try to eat at least 3 ounces of whole grain every day.
• Drink plenty of fluids during the day. Select water, low fat or fat free milk, and low calorie or diet beverages.

This tips were approved by the American Academy of Family Physicians.

Greenhaven Wellness Commitee Meeting

When: Tuesday, February 23rd, 2010

3:15p.m. - 5:15 p.m.

Where: Fairview Plaza, 1200 East 25th St., Hibbing, MN
Magnatite Room

Purpose: To identify and prioritize changes that will improve school nutrition policies and programs as noted in the
School Health Index (SHI) Self- Assessment.

What is SHI: SHI is a self-assessment and planning guide developed by the CDC to help schools assess and improve their student’s health.


A healthy snack of fruit and vegetables will be served.
Bottled water and coffee will also be available.

Anyone that is interested in taking part in this group should please RSVP to
Cheryl at: 218-312-3012
or
E-mail her at: cbispin1@range.fairview.org
by
Noon on Monday, February 22nd.

A Light Night Out

The Hibbing Healthy Lifestyles Coalition and Zimmy's invite you to dine out at Zimmy's during the month of February. Zimmy's is the Coalition's featured restaurant this month.

Zimmy's healthier menu options include:
Pork Pot Stickers with General Tso's sauce, Spinach & Artichoke dip wip Sunflower Crackers, and the Montreal Steak Salad.

Eat healthy at Zimmy's.