Make PB and J a Healthier Lunch

Check out this "Mealtime Makeover" for peanut butter and jelly by KidsHealth.

Great River Energy - Mesabi Trails Bike Tour '11

Consider taking the family on a bike ride in August.  Ride for the fun or ride for the challenge, either way mark your calendar for Saturday, August 13, 2011 when Great River Energy and the Mesabi Trail^SM again join forces in northern Minnesota to support two state traditions; recreational trails and AMPERS-"Diverse Radio for Minnesota's Communities". The Great River Energy Mesabi Trail^SM Tour offers great food, music and family entertainment, all rolled into a unique riding experience on one of Minnesota's premier paved bike trails.
Registration for the Tour includes all the following fun events, activities and entertainment for one incredibly low price:

Choose from three different routes of 48, 24 or 16 miles; all ending in Grand Rapids, the farthest west end of the Mesabi Trail.

Live concert and picnic dinner at the finish line.

Commemorative tour T-shirt for each participant.

Two Day Mesabi Trail^SM Wheel Pass.

Transportation of riders and bicycles from the finish to their chosen start point.

Interpretive rest stops along the tour with food, refreshments, and entertainment.

Go to the Mesabi Trail site for complete information.

Make Exercise a Family Affair

The American Academy of Pediatrics has this advice for encouraging physical activity among kids:

• Meet with your child's pediatrician so he can talk with you and your child about how important physical activity is for everyone's health.
• Promote a sport or other age-appropriate activity that your child likes, or an activity that the family can enjoy together.
• Create a safe place where your child can exercise and play, and offer toys that encourage physical activity.
• Be active yourself by making time for exercise and playing with your child.
• Limit TV and computer time for the entire family.
• Teach your child not to push too hard -- exercise should be fun, not painful.

Got Dairy?

Parents who drink milk and eat dairy foods show their kids that it is important.  Dairy foods are especially important to build the growing bones of kids and teens.  You should routinely include low-fat or fat-free dairy foods with meals and snacks for everyone's benefit.  They provide calcium, vitamin D, potassium, protein, and other nutrients.

Remember:

• Fat-free (skim) or low-fat (1%) milk is better than whole.  If you currently drink whole milk, do a gradual switch to lower fat versions.  This change cuts calories but does not reduce calcium or other essential nutrients.
• Milk and yogurt have more potassium and less sodium than most cheeses.
• Use low-fat yogurt in places where you would normally use sour cream.
• Look for the words "reduced-fat" or "low-fat" when buying cheese.
• Regular cream cheese, cream, and butter are not part of the dairy food group.  They are high in saturated fat and have little or no calcium.
• If you are lactose intolerant, try lactose-free milk or soymilk.  Check the label to make sure the soymilk has about 300 mg of calcium.

Older children, teens, and adults should have 3 cups of dairy every day, while children 4 to 8 years old need 2 1/2 cups, and children 2 to 3 need 2 cups.

For more information on Nutrition go to www.ChooseMyPlate.gov.

Summer Sun Safety

With summer in full swing, everyone's shedding layers and enjoying basking in the sun. But while absorbing some of the sun's rays will help your body produce Vitamin D, too much of the UVA and UVB rays can cause skin damage. Use these tips from the Federal Citizen Information Center to protect yourself this summer.

• Avoid sunburn and excessive tanning: It's a well-known fact that spending lots of time in the sun could lead to uncomfortable sunburns and skin cancer. Slather on a layer of SPF 15 or higher if you're going to be outside for a long time. Don't forget to cover places like the tops of your feet, your ears and even the part in your hair. Those areas are easy to forget about, but burn easily. If you play in the pool or ocean or work up a good sweat playing beach volleyball, make sure you re-apply to get added protection. And remember, you don't need to get a burn to be at risk for skin damage, premature wrinkles or skin cancer. Unprotected time in the sun or in tanning beds can be just as damaging to skin as a sunburn.

• Understand your Risk: Anyone can get skin cancer, but people with fair skin and eye color tend to be at higher risk than others. The National Cancer Institute provides a checklist of common risk factors. Check off the ones that apply to you to figure out what kind of extra precautions you should be taking to avoid skin cancer.

• Check the UV Index: The UV index lets you know just how strong the sun's rays are so you can protect yourself, either by wearing sunscreen or staying in the shade. Just enter your zip code to check the UV index in your area.

• Protect your eyes: The sun's rays can damage more than your skin. Excess exposure to the sun can lead to cataracts and other eye problems. Keep these at bay by wearing sunglasses that block UV rays. Just look for a label indicating the glasses block 99 to 100 percent of UV rays.

With these tips you can safely enjoy your time in the sun.

Tips for the Bicycle Riders in Your Family

✔✔ Ride in a straight line, single file.

✔✔ Go with the traffic flow. Ride on the right in the same direction as cars.

✔✔ Obey all traffic signs and signals.

✔✔ Ride with both hands on the handlebars except when signaling a turn or stop.

✔✔ Stop and look left-right-left for traffic before entering a street.

✔✔Walk your bike across an intersection.

✔✔ Stay alert – use your eyes to look for things that could make you fall, like potholes, cracks, pebbles, or wet leaves.

✔✔ Stay alert – use your ears to listen for traffic. Don’t wear earphones while riding.

✔✔Watch for parked cars and cars pulling out or into parking spaces or driveways.

✔✔ Check your equipment. Make sure your bike tires are properly inflated and that the brakes work.

Don’t forget your bicycle helmet. Wear it flat on your head and buckled.

For more information on cycling safety see the

National Traffic Safety Administration.

The Berry Season

Fresh berry season is a great time of the year.  Strawberries, blueberries, raspberries, and blackberries are a tasty, nutritional food.  They are low in fat, carbs, and calories, but high in fiber, vitamins, minerals, and antioxidants.  They have the very same antioxidants that have been linked to stalling the aging process, protecting the heart and circulatory system and preventing mental decline. Toss berries in your morning yogurt or throw them in with your cereal, bake some into a pie or tart, experiment with savory recipes, or better yet, eat them fresh and on the go.

Remember to check out the berry selection at the local Hibbing Farmer’s Market.

Recipe Ideas

Diet and nutrition play a large role in maintaining health and preventing major illnesses and diseases from cancer to heart disease. Take an active role in your health and eat balanced, healthy meals every day. To help get you started, the University of Iowa Hospitals and Clinics have provided several healthy recipes and a week's worth of menu options. 

University of Iowa Hospitals and Clinics