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.