Friday, December 21, 2012

Intensive Lifestyle Changes Keep Type 2 Diabetes at Bay

An intensive lifestyle intervention program that includes weight loss and increased exercise can bring about a remission of type 2 diabetes in people who have had the disease for several years. The catch? Less than 2 percent of the people who tried it were able to achieve a complete remission, and if they don't maintain the changes, it's likely that their diabetes will quickly return.

See the complete article at:


MedlinePlus: Trusted Health Information for You

Thursday, December 20, 2012

Disaster Distress Helpline Offers Immediate Crisis Counseling

The recent shooting at the Sandy Hook Elementary School in Newtown, Connecticut, continues to bring out strong emotions across the Nation. The Disaster Distress Helpline, 1-800-985-5990, can provide immediate counseling to anyone who needs help in dealing with the many issues and problems that might arise from this tragedy.

For complete information go to the following link.




Disaster Distress Helpline Offers Immediate Crisis Counseling

Tuesday, December 18, 2012

Make Time for Family Meals

It is the Holiday season and everyone is busy rushing around and the importance of family mealtime is greater than ever.  Results from a study done by Columbia University shows that children who regularly eat family dinners

  • get higher grades
  • are less likely to have substance abuse issues
  • need less validation from their peers
Create a ritual or tradition around your family mealtime that helps to create an enjoyable, positive environment that is free from problems, nagging, and judgment.  Experts on this issue offer the following ideas for developing family rituals:

  • light candles
  • share highs and lows of the day (the Obama family calls them "Roses and Thorns")
  • give different family members the chance to choose the menu and lead the conversation
  • make the dinner table an "electronics free zone"
Carina L. Barker, MSW, LICSW, psychotherapist with St. Luke's Mental Health Services says the following about family mealtimes, "Intentional communication helps us connect with each other, ourselves and our values."  She strongly encourages parents to insist on family time, no matter how old your kids are.  "It's never too late to start creating your own family mealtime rituals."

Friday, December 14, 2012

Healthy Eating for Kids and Teens


Your family can buck the trend of childhood obesity and have fun doing it.  From the back cover:

Packed with tools and clever suggestions, this guide will help you answer the following questions:


  1. How do I know if my child or teen is overweight?
  2. How many calories should my child be eating and which foods provide the right nutrients for growth and development?
  3. How do I get my picky eater to eat more fruits and vegetables?
  4. How can I get my teen to "pop the soda habit"?
  5. How can I get my "couch potato" family to be more active?
The proven strategies in the book can help your child or teen reach a healthier weight and keep it that way.  They can also be used to prevent unhealthy weight gain and to develop healthy eating habits that will last a lifetime.

Find this new book published by the Eat Right Press in new adult nonfiction 613.2083 SHIEL.

Thursday, December 13, 2012

Try Nordic Skiing at Care Lake


Cross country skiing is one of the most healthy and beneficial sports around.  It can be enjoyed by all ages and fitness levels.  Nordic skiing also provides a total body workout.  It is the ultimate cardio exercise and a fantastic calorie burner.

If you live in Hibbing it is easy to take in the groomed trails at Carey Lake.  There are 13 miles of trail including both classic and skate trails.  There is even a lit trail for those that like to get out in the evening.  The Carey Lake trails are groomed by the City Services Department.  Ski passes are required.

Carey Lake Ski Passes are available at the Parks and Recreation Office in the Memorial Building:
Family Pass……………..$60.00
Individual Pass……..…$25.00
Youth under sixteen..……Free -  No pass necessary
Daily Pass--- $3.00 on site (Deposit in drop box @ trailhead)

Tuesday, December 11, 2012

Diabetes Education and Support Group Meeting


According to the CDC in 2011  25.8 million people or 8.3% of the U.S. population had diabetes.  Help and support is key in living a happy and full life with diabetes.

Take advantage of the Diabetes Education and Support Group in Hibbing.  Attend the next event.  Speaker, Jana Bell, RN, CDE, will be presenting, Uncomplicating Complications, on Wednesday, December 19, 2012 from 6:00 to 7:00 p.m. in the Hull Rust Rooms (1st floor) of Fairview University Medical Center-Mesabi. 

Friday, December 07, 2012

Work on Being Heart Healthy


The American Heart Association offers these heart-healthy suggestions:
  • Replace your bad habits with healthier habits.
  • Creating new habits takes time, possibly as long as 90 days.
  • Approach these changes as replacing bad habits, rather than as depriving yourself.
  • Create several small, short-term goals out of one big one.
  • Be accountable to a friend you trust.
  • Let yourself indulge every once in a while.
  • Replace TV with daily exercise.

Wednesday, December 05, 2012

For Consumers Helping Consumers Reduce Sodium Intake

Most Americans consume way too much sodium, with salt (sodium chloride) being the most common form. That can be a serious health hazard, because excess sodium consumption contributes to the development and escalation of high blood pressure, a leading cause of heart disease, kidney disease, and stroke.

Read this article posted by the FDA for more information.

For Consumers Helping Consumers Reduce Sodium Intake

Tuesday, December 04, 2012

Silver Sneakers Fitness Program

Join SilverSneakers and stay healthy and independent.  This fitness program is for senior citizens.  Multiple classes are offered at Fairview Range on Mondays through Fridays between 9:00 a.m. and 12:00 p.m.

Call 218-362-6605 for more information.

Monday, December 03, 2012

Dodgeball Anyone?

Hibbing Community Education is looking for anyone interested in creating a team for their new dodgeball league.

Dodgeball will begin January 3rd from 6:00 to 8:30 p.m. in the Greenhaven Gym.  The cost is $30 per person with a team minimum of 6 people and a maximum of 12.

Register your team online by December 14th.  If you have questions just call Hibbing Community Education at 262-0417.


Wednesday, November 28, 2012

Watch Your Diet When You Travel


The Academy of Nutrition and Dietetics offers this advice for health-conscious travelers:
  • Opt for a veggie burger or grilled chicken sandwich topped with lettuce and tomato, or a grilled chicken salad topped with a low-fat dressing.
  • At a Mexican restaurant, choose soft tacos or a burrito stuffed with grilled chicken, fish or vegetables.
  • Another option is a cup of chili with a turkey sandwich or side salad.
  • Choose a veggie or turkey sandwich along with low-fat veggie soup.

Monday, November 26, 2012

Eat a Red Apple Day


Eat a Red Apple Day is celebrated on December 1st of each year and although never verified was probably established to promote the health benefits of the apple.

“An apple a day keeps the doctor away”, dates from the 19th century Wales.  Medical research has shown that eating apples may reduce the risk of colon cancer, prostate cancer and lung cancer.  Apples do not have any cholesterol and they contain fiber.

So eat a red a red apple on Saturday.  It can’t hurt.

Tuesday, November 20, 2012

Free Health App from USA.Gov


If you are looking for trusted information on women's health then we recommend "52 Weeks for Women's Health" from the National Institutes of Health.

The National Institutes of Health (NIH), Office of Research on Women’s Health (ORWH), has created the Women’s Health application as a guide for women interested in learning more about their health. With 52 alphabetical health topics, one for each week of the year, the application aims to promote healthy lifestyles by offering practical strategies for women to use each day. The application is an example of how information gained from scientific research can be translated into tips that may help women and their families reduce health risks and improve their quality of life.

For more information or to download the app to your mobile device go to:

http://apps.usa.gov/52-weeks-for-women%27s-health.shtml

Thursday, November 15, 2012

Take a Hike Day

Saturday, November 17th is "Take a Hike Day".

Check out the Community Walking Tours on the City of Hibbing website.

The American Hiking Society has a great website with tons of information.

Walking is one of the easiest ways to get the exercise you need to stay healthy.  Walk for exercise, recreation, and transportation.  Take a hike with the family or friends on Saturday.

Tuesday, November 13, 2012

Healthy Snacking


The Academy of Nutrition and Dietetics gives the following suggestions for steering your children toward healthier snack options:

  • Place fresh fruit out in the open where your kids can see and reach it.
  • Store these foods in see-through containers.
  • Ask your child to create a list of his or her favorite healthy foods. Then fill the list at the grocery store.
  • Stock the pantry and refrigerator with snack-size, portable containers of peanut butter, milk, nuts or raisins.

Tuesday, November 06, 2012

Cross Country Skiing is Great Exercise

If you are interested in finding out more about cross country skiing in the Hibbing area than the meeting being held by the Hibbing Nordic Ski Club is for you.

Informational Meeting
Wednesday, November 14, 2012
7:00 p.m.
Labor Quarters in the Hibbing Memorial Building

Learn about the ski club, city ski rental program, improvements in trail grooming, the high school club team, and the youth ski program.  Season ski passes will be available at the meeting.

For more information, call Gerry Wyland, club president at 218-969-1650

or

Sue Jamar, club member at 218-969-6174.


Tuesday, October 30, 2012

Healthy Recipes

Looking for new ideas for healthy eating?  Browse hundreds of recipes on the Mayo Clinic website at

http://www.mayoclinic.com/health/healthy-recipes/RecipeIndex

Another option is to check out the following books at the Hibbing Public Library:


  

Fix-it and enjoy-it!  healthy cookbook:  400 great stove-top and oven recipes by Phyllis Pellman Good; with nutritional expertise from Mayo Clinic.





Feed yourself, feed your family : good nutrition and healthy cooking for new moms and growing families by La Leche League International.













Thursday, October 25, 2012

Alcohol, Tobacco, and Other Drug Prevention Forum in Hibbing




The 2012 Fall Alcohol, Tobacco, and Other Drug (ATOD) Prevention forums will be held throughout the state between October 29-November 30, 2012. The topic this year is Helping Children and Families Thrive: A look at the Adverse Childhood Experiences study (ACEs) and its relevance to community alcohol, tobacco, and other drug (ATOD) prevention. The ACEs is a source of data and research information that provides valuable insight into the affects of trauma and stress on children. This workshop will lay the foundation of the ACEs and look at what individuals, families and communities can do with this information in their substance abuse prevention efforts.

Participant Objectives:
  • To understand the existing condition of risk for our children and families
  • To understand the biology of stress and how we are affected by its imbalance (ACEs)
  • To value the time it will take to address ACEs in our existing adult population preventing transmission to future generations
  • To understand how we can prevent ACEs from happening in the first place individually, in our community, and in the greater society
The workshop will be in Hibbing:

November 27, 2012
9:00 AM - 2:30 PM
Contact:
Kevin Spading
Email:
Phone:
800-782-1878, x142
Related Link(s):

Location
Fairview Plaza - Taconite Room
1200 East 25th Street
Hibbing, MN55746


Registration information is on the Minnesota Prevention Resource Center website.

Monday, October 22, 2012

Open House at Access North

Access North - The Center for Independent Living of Northeastern Minnesota has moved to their new expanded location.  The increased space and access will allow them to offer many more classes and groups.

There will be an Open House at the new building on Friday, October 26th from 11:00 a.m. until 2:00 p.m.  The new address is 1309 East 40th Street (at the corner of Hwys. 37 and 169 - the former UBC Building).

The mission of The Center:
"To assist individuals with disabilities to live independently, pursue meaningful goals, & have the same opportunities & choices as all people."

Wednesday, October 17, 2012

Eat Healthy Over the Holidays

Tips for Not Stuffing Yourself Over the Holidays!

Wednesday, November 14th at 12:00 p.m.

Fairview Range Board Room (750 East 34th St., Hibbing - North Entrance)

Speaker:  Janelle Lund, Registered Dietitian, Fairview Range

Enjoy a healthy lunch and learn how to make smart food choices during the holiday season.

RSVP by November 9th at hibbcofc@hibbing.org or 218-262-3895.

Brought to you by Fairview Range and the Hibbing Chamber's Worksite Wellness Committee.

Cost is $10 for Chamber Members and $15 for Non-members.

Pediatric Speaker Information Night

An Introduction to Love and Logic
Love and logic provides simple and practical techniques to help parents change their children's behavior and raise responsible kids all the while having more fun parenting.

Presenter: Tesse LaLonde

Tuesday, October 23, 2012
6:30 pm to 8:00 pm

Greenhaven Elementary School Cafeteria
3rd Avenue East and 37th Street, Hibbing, MN

This program is free of charge but you must register to attend.

To register and/or reserve childcare (0-8 years) please call Hibbing Early Childhood at 218-262-6205 and leave a message.

This program is sponsored by :  Fairview University Medical Center-Mesabi, Fairview Mesaba Clinic-Hibbing, Wssentia Health Hibbing Clinic, St. Louis County Public Health Department, and Hibbing Early Childhood Family Education.

Have a Healthy Halloween


You want the thrills without the chills

Check your local weather report before you head out for some Fright Night fun, and be prepared to bundle up underneath those costumes. Dressing for the occasion will help prevent maladies like hypothermia , and will allow you to enjoy your night, no matter what the weather.

Lost in the graveyard

If you and your family will be participating in the age-old tradition of trick-or-treating, be aware of the area you'll be visiting and watch out for traffic. Whether it’s your own local street and town, or a theme park with family specials, getting lost in an unfamiliar area can pose a danger to the enjoyment of the evening and your personal safety.

Ghouls, goblins, ghosts, and strangers

If you live in a neighborhood, odds are that you are going to get some visitors this Halloween. If you choose to hand out treats and exchange tricks, be aware of the people you allow inside your home. If there are guests that are unfamiliar to you, hand out candy on your doorstep, and keep the night’s activities outside.


Check out these tips and more at the usa.gov website.

Friday, October 12, 2012

Apple Picking Season

If you are picking apples and need storage tips, the Minnesota Grown organization has the following tips:

Placing them in a perforated plastic bag in the refrigerator will keep them (depending on the variety) fresh for a week or so. For longer storage, you'll want to keep the apples in a cool, dark place with high humidity, away from other fruits. Placing them gently in a cardboard box is recommended and closing the top will help to reduce airflow (it does not need to be air tight). Remember not to try store apples that have bruises or bad spots. The decay will just continue and may spread to other apples!

They also suggest the following varieties for those late season picks:


Here are a few later season varieties:
  • Cortland apples are mildly tart.They tend to hold their color longer so are commonly used in fruit salads or fruit trays.
  • Haralson apples are tart.They are great for cooking and often used in pies.
  • Honeygold apples are sweet and crisp. They are yellow-green in color.
  • Fireside apples are sweet. They are great for pies because they keep their shape and don't cook down to sauce.
  • Regent apples are sweet. They are often used for pies, desserts and jellies. These apples normally ripen early-to-mid October.
  • Keepsake apples are sweet and spicy. They are great for cooking and normally ripen mid to late October.  

Tip for COPD Patients


Water exercise boosts endurance in COPD


At Risk for High Cholesterol?


The Cleveland Clinic says controllable risk factors for high cholesterol include:
  • Whether your diet is high in saturated fat and cholesterol.
  • Whether you're overweight/obese.
  • Whether you're getting enough regular exercise.
  • Whether you have emotional stress and turn to unhealthy habits to help manage that stress.

Lifestyle changes could be helpful.

Tuesday, October 02, 2012

First Steps to Parenting


Fairview Range is offering a free, two-session, prenatal parenting class.  Plan to attend around the 5th month of pregnancy.  During the sessions you will:

·         Learn practical information on parenting the newborn: car seat safety, soothing a crying baby,       pacifiers, bathing, infant massage, tummy time, and proper lifting techniques of infants.

·         Learn about nutrition

·         Making important decisions: breast feeding vs. bottle feeding, choosing child care, and parenting advice.

·         Hear an interview of a family’s labor delivery, and their first few weeks at home with a newborn.

·         Hear ideas on how to care for yourself as a parent.

The class will be offered 6:00 to 8:30 p.m. on October 9th and 16th.  To register for First Steps to Parenting call 218-362-6111 or online at www.range.fairview.org.

Friday, September 28, 2012

Actively Aging

Staying physically active is one of the most important things older adults can do for their health. Physical activity can prevent many of the health problems that may come with age.


How Much Activity Do Older Adults Need?

If you are age 65 years or older, are generally fit, and have no limiting health conditions, you should be able to follow these guidelines. However, no matter what your health status is, be sure to check in with your health care provider before increasing your activity level.
Older adults at risk of falling should do exercises that maintain or improve their balance. For best results, they should do these exercises at least 3 days a week, using exercises specifically shown to reduce falls.

Source: CDC, Division of Nutrition, Physical Activity and Obesity, National Center for Chronic Disease Prevention and Health Promotion, 2011.

For the complete article go to the CDC website.

Wednesday, September 19, 2012

Early Childhood Screening and Kindergarten Registration

When:  Monday, September 24 thru Thursday, September 27 from 7:30 a.m. until 3:00 p.m.

Where:  Greenhaven Elementary School Office
               323 East 37th Street
               Hibbing, MN  55746


All children need to have a health and developmental screening before entering Kindergarten.  The purpose is to assist parents in improving the health of children by early detection of any health or developmental problems.  This is not a test for Kindergarten readiness.  Early Childhood developmental screening helps a school district identify children who may benefit from district and community resources available to help in their development.

Early childhood developmental screening includes a vision screening that helps detect potential eye problems but is not a substitute for a comprehensive eye exam.

Children need to be screened one time before entering Kindergarten.  Beginning at age 3, your child can be screened.

The Hibbing School District provides free screenings during the school year.  All appointments are scheduled so preregistration is necessary.  This process also completes your child's registration to enter Kindergarten.

When you register, bring the legal birth certificate (not the hospital certificate) and the child's immunization record.  If you have any questions or need more information call:  218-263-8322.

Tuesday, September 18, 2012

Fish Oil Failure

In brand new research, just published in the Journal of the American Medical Association, a team from Greece analyzed the records of nearly 70-thousand patients involved in 20 previous studies. All of the participants had regularly taken omega-3 fatty acid supplements for their heart health benefits.

See the report for more information:
MedlinePlus: Trusted Health Information for You

Thursday, September 06, 2012

Buying Health Insurance


Picking a health insurance plan that provides the coverage you and your family need can seem overwhelming. There are a lot of options, and it can be hard to narrow down your choices to find a plan that offers comprehensive coverage and still fits your budget. USA.gov suggests you ask these questions as you’re evaluating plans:

  •  Are specialists such as eye doctors and dentists covered? 
  • Does the plan cover special conditions or treatments such as pregnancy, psychiatric care and physical therapy? 
  •  Does the plan cover home care or nursing home care? 
  •  Will the plan cover all medications my physician might prescribe? 
  •  What are the deductibles? Are there any co-payments? 
  •  What is the most I will have to pay out of my own pocket to cover expenses? 
  •  If there is a dispute about a bill or service, how is it handled? In some plans, you may be required to have a third-party decide how to settle the problem.

You can learn more about your health care options and how to pick a plan that gives you the coverage you need at USA.gov at http://www.usa.gov/Citizen/Topics/Health/HealthInsurance.shtml

Wednesday, September 05, 2012

Pick the Quiet Restaurant

If you want help limiting your calories when you eat out then pick the place that is quiet and soothing.  Just as music and lighting can influence what shoppers buy, toning down the tunes and dimming the lights in a fast food restaurant can help diners enjoy their meal more and eat less, according to a U.S. study.

Read the article at Medline Plus:
http://www.nlm.nih.gov/medlineplus/news/fullstory_128816.html



Thursday, August 23, 2012

Free Workshop for Parents


Power of Parents, It’s Your Influence™
By MADD

Talking to your Teens about Alcohol
A free 30 minute workshop for parents of teens
Registrants will receive a free parent handbook!
Did you know?

  • Teen alcohol use kills about 6,000 people a year, more than all illegal drugs combined
  • Compared with non-drinking classmates, teens that drink alcohol are more likely to:
  • Die in a car crash
  • Get pregnant
  • Flunk out of school
  • Be sexually assaulted
  • Become an alcoholic later in life
  • Take their own lives through suicide
  • Three out of every four kids say their parents are the leading influence on their decisions about drinking
  • Kids who are more connected to their parents are less likely to use alcohol or other drugs

Start talking- it could be the best gift you’ve ever given!
When:  Wednesday, September 19, 2012 at 7:00 p.m.
Where:  Hibbing High School Library
800 East 21st Street, Hibbing, MN

Please contact Hibbing Community Education at
218-262-0417 to register
Deadline to register is Monday, September 17, 2012

Wednesday, August 22, 2012

Babies Can Exercise Too


The Academy of Nutrition and Dietetics offers this advice about how parents can help their young ones get moving:
  • Take time each day to play active games, such as peek-a-boo.
  • On a clean floor, let baby play and stretch out, exploring his or her surroundings.
  • Join a playgroup for babies of your child's age.
  • Choose activities for your baby that encourage lots of movement of the hands, arms, legs and feet.


Tuesday, August 21, 2012

College Freshman Beware of Weight Gain


There are several cost-effective ways college students can eat healthy and avoid gaining weight, including:
  • Keep healthy snacks handy. Dorm room refrigerators should be stocked with healthy, satisfying snacks, such as fruit, string cheese, Greek yogurt, hummus and baby carrots.
  • Drink water. Too many calories from sugary drinks and alcoholic beverages can lead to weight gain. These drinks can also cause spikes in blood sugar that can increase hunger.
  • Stay active. Exercise plays a key role in staying fit and healthy. Boost your daily activity levels by walking to class, going to the gym or participating in intramural sports.
  • Eat regular meals. Skipping meals can lead to overeating and weight gain. Eating breakfast can also jumpstart your metabolism and help you concentrate in class and on tests.
  • Get enough sleep. Sleeping less than six hours each night can affect hormone levels that control appetite, cravings and metabolism. People who do not get enough sleep often crave high-calorie junk food the body can quickly break down for energy.
SOURCE: The Methodist Hospital, Houston, news release, July 31, 2012

Monday, August 20, 2012

Do Not Over Train


The American Council on Exercise says if you feel more exhausted than energized after a workout, you may be overtraining. The council offers these additional potential warning signs:
  • Seeing a decrease in performance.
  • Experiencing a loss of coordination.
  • Having headaches, stomach aches or other gastrointestinal problems.
  • Having frequent infections and more frequent muscle or bone injuries.
  • Having an elevated resting blood pressure and heart rate.
  • Having tenderness or soreness in the muscles.
  • Losing appetite or having trouble sleeping.



Thursday, August 16, 2012

September will be National Childhood Obesity Awareness Month

While the President's Council encourages all Americans across the lifespan to adopt a healthy lifestyle, September brings everyone increased cause to take action with National Childhood Obesity Awareness Month. To do your part, set goals for you and your family this month to live a healthier lifestyle that includes regular physical activity and good nutrition.

Tuesday, August 14, 2012

Maintaining a Healthy Weight


The American Council on Exercise offers these suggestions to help you maintain a healthy body weight:
  • Weigh yourself weekly, so weight gain doesn't creep up on you. Also measure your waistline.
  • Incorporate physical activity into your day as much as possible.
  • Keep healthy foods at home at eye level. Avoid being tempted by junk food.
  • Practice healthy stress management techniques, such as progressive relaxation.
  • Engage a buddy in your fitness program, making exercise a social affair.

Tuesday, August 07, 2012

Fewer Calories in Your Drink

The Academy of Nutrition and Dietetics mentions these beverages that avoid the empty calories:
  • Enjoy sparkling water or ice cold tap water with a few slices of lemon, lime or cucumber for added flavor.
  • Before you drink coconut water, read the label to make sure it's not high in sodium.
  • Pour fat-free or low-fat milk over ice.
  • Create your own thirst quencher by combining different kinds of 100-percent fruit juice and adding fresh fruit.
Read complete article and get more health tips:

Quench Your Thirst Without Adding Empty Calories

Monday, August 06, 2012

Monitor Your Blood Pressure

Because blood pressure monitors are available widely and without a prescription, home monitoring is an easy step you can take to improve your condition. Before you get started, it's important to know the right technique and to find a good home blood pressure monitor.

Read the full article by Mayo Clinic Staff on how to get the most out  of home blood pressure monitoring. 

Tuesday, July 31, 2012

Snacking


The Academy of Nutrition and Dietetics says snacking smartly can help you get valuable nutrients and help you avoid overeating.
Here are the academy's suggestions:
  • Keep a variety of healthy snacks at home, work and in your bag. Options may include: trail mix, whole-grain crackers, instant oatmeal, dried fruit, low-fat cheese and low-fat or fat-free yogurt.
  • Stick to small portions, rather than eating out of a large container.
  • Don't snack when you are stressed, bored or lonely. Snack only when you feel hungry.

Monday, July 30, 2012

Heat Stress Prevention


See the last four weeks of "Fire Talk" on the city's website for tips on avoiding Heat Stress by the Hibbing Fire Department.

Remember that extreme heat is a real concern that can cause serious health problems like exhaustion, heat stroke, cramps, sunburn and rashes.

This week, take precautions to avoid heat-related illnesses. Make sure to drink more fluids; avoid alcoholic and sugary drinks; wear lightweight, light colored and loosely fitting clothing; limit outdoor activity to the morning or evening and stay in an air-conditioned place during the afternoon heat.

Tuesday, July 17, 2012

How Much Sodium?


Reading food labels can help you slash sodium. Here's how to decipher them:
  • "Sodium free" or "Salt free": Contains less than 5 milligrams of sodium per serving.
  • "Unsalted" or "No salt added": No salt has been added.
  • "Very low in sodium": Provides 35 milligrams of sodium (or less) per serving.
  • "Low in sodium" or "Contains a small amount of sodium": Contains 140 milligrams of sodium (or less) per serving.
  • "Reduced sodium" or "Less sodium": Provides at least 25 percent less sodium than the traditional product.

Monday, July 16, 2012

Why See a Gynecologist?

Take responsibility for your body and its health.  Go to girlshealth.gov  for all the great reasons to schedule regular appointments with your gynecologist.

Friday, July 13, 2012

Healthy Living Tips

The CDC says it is never to early (or too late) to change your lifestyle.  Put your whole family on the road to a healthier, longer life with the tips on their website.

  Center for Disease Control :  http://www.cdc.gov/Features/ChildHealth/

Thursday, July 12, 2012

Check Out This Great Free Newsletter


Minnesota Grown Newsletter ǀ Subscribe to Pick of the Month

The Pick of the Month is a free electronic bulletin featuring fresh Minnesota Grown products and great recipes that your family will love.

Tuesday, July 10, 2012

Spice Up Your Food


The Academy of Nutrition and Dietetics offers these suggestions to spice up your food without piling on the calories:
  • Use techniques that employ high heat for more intense flavor, such as broiling, grilling or pan-searing.
  • Use fresh herbs and seasonings, such as cumin, cilantro, basil, caraway, chives, rosemary, ginger or garlic.
  • Add a sprinkle of a sharp cheese to your favorite vegetable, rice or pasta.
  • Add dried ingredients, such as sundried tomatoes, dried plums, cranberries, figs, apricots or red pepper flakes.
  • Use brightly colored peppers to add flavor, and a splash of hot sauce or jalapenos.
  • Add a squirt of citrus juice or grated peel from lemons, limes or oranges.

Tuesday, July 03, 2012

Not All Diets Burn the Same Calories

Dieters have long been told that to lose weight, you simply need to cut calories. But new research suggests that some combinations of foods may burn more calories than others.

See the complete article at Medline Plus.

Friday, June 29, 2012

People Who Walk Have Lower Risk of Diabetes

 Among people with low physical activity and a high risk of diabetes, those who walk more throughout the day are less likely to actually get the blood sugar disorder, according to new research.

See this Medline Plus article for the facts.

Wednesday, June 27, 2012

Have Your Body Mass Index Calculated

In a bold move, the U.S. Preventive Services Task Force is now recommending that primary care doctors screen each and every adult patient for obesity. This means using height and weight to come up with a body mass index, or BMI.

See the complete transcipt at Medline Plus.

Friday, June 22, 2012

Health of Americans a Mixed Bag: CDC Report

Highlights of the report include:
  • The percentage of adults who drink five or more alcoholic drinks a day has dropped after increasing between 2004 and 2010, to just over 22 percent in 2011.
  • Self-reported obesity in Americans over age 20 has climbed from 19.4 percent in 1997 to 28.7 percent in 2011.
  • One in five adults aged 65 and older has diabetes versus one in 10 among those aged 45 to 54.
  • Only 2.4 percent of Americans rate their personal health as poor.
  • Among black children under 15 years of age, 16.6 percent have asthma; that figure is 10 percent for Hispanic children and 7.5 percent for white kids.
  • Fifty percent of adults aged 25 to 44 say they have been tested for HIV.
  • In 2011, 48.4 percent of adults aged 18 and older said they did aerobic exercise -- the highest percentage ever reported.
  • For 6.5 percent of Americans, cost kept them from seeking needed medical care.
  • Among those aged 65 and older, 7.3 percent needed assistance with personal care in 2011, compared with 6.4 percent in 2000.
  • More adults (3.4 percent) had serious psychological distress during 2011 than in 1999 (2.4 percent).
  • The number of U.S. adults who smoke dropped from 24.7 percent in 1997 to 18.9 percent in 2011.
  • Most Americans (87 percent) had a usual place to go for medical care in 2011, a little more than the 2010 estimate of 85.4 percent.
  • In 2011, almost 67 percent of those aged 65 and older had received a vaccine against pneumonia, a significant increase from 43 percent in 1997.


See complete news article at HealthDay.

Tuesday, June 19, 2012

Long-Term Salty Diets Tied Again to High Blood Pressure

Indulging in a bag of chips or munching a handful of nuts now and then isn't likely to hurt you in the short run, but regularly chowing down on salty foods over several years may damage your blood vessels and lead to high blood pressure, a new study finds.

See more about this study at Medline Plus.

Monday, June 18, 2012

Don't Over Train

The American College of Sports Medicine offers these suggestions to avoid overtraining:
  • Include at least one recovery day each week.
  • Alternate your exercises.
  • Don't increase both frequency and intensity of exercises at the same time, and make sure that you don't increase either too quickly.
  • Don't repeat exercises for long periods without any variation.

Thursday, June 07, 2012

Hibbing's Downtown Market Day

Hibbing's Downtown Market Day is back!  The venders are located along side of City Hall on 4th Avenue East and 21st Street every Thursday from 2:30 until 6:00 p.m.  Find home grown produce, fruits, honey, jams, flowers vegetables, all natural food, meats and local specialties.

The Market is also in the old Ogles parking lot behind Kentucky Fried Chicken on 9th Avenue West on Tuesdays and Fridays from 8:00 a.m. until 2:00 p.m.

If you would like more information on the market, Contact the Hibbing Area Chamber of Commerce at 218-262-3895 or email hibbcofc@hibbing.org.

Tuesday, June 05, 2012

Don't Fight With Kids Over Food

The Academy of Nutrition and Dietetics says. Pressure won't work.
But the academy says there are things you can do to help achieve the same goal. Here are its suggestions:
  • Adhere to structured, scheduled family meals and snacks with your child where you sit down together to eat.
  • Be a good role model by eating healthy foods and practicing healthy eating habits.
  • Eat plenty of vegetables, serve them in different ways and tell your child how much you enjoy them.
  • Turn off the TV and put away cell phones while you eat.
  • Set clear expectations for manners and behaviors at the table, but be realistic about what children can manage.

Friday, June 01, 2012

Stay Flexible!

Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible gives you more freedom of movement for other exercises as well as for your everyday activities.
  • Shoulder and upper arm stretch
  • Calf stretch
  • Yoga

For exercises go to NIH Medline Plus.

Friday, May 25, 2012

Health Tip: Take a Walk!

If you are a new walker make sure you do not overdo it!  See the tips on MedlinePlus


MedlinePlus: Trusted Health Information for You

Tuesday, May 22, 2012

Try the SuperTracker

SuperTracker:
My foods. My fitness. My health.
Get your personalized nutrition and physical activity plan.
Track your foods and physical activities to see how they stack up.
Get tips and support to help you make healthier choices and plan ahead.
 
 

Thursday, May 17, 2012

Celebrate Nature

Another great idea from the USA.gov team:


Even with all the technology we have today, there is no smartphone app that can substitute for mother nature. USA.gov has the tips and ideas you need to get out and enjoy the fresh air this season:

  • Make an environmentally friendly difference in your own backyard by greenscaping. Did you know that yard waste is second only to paper in landfills? Learn how to “grasscycle,” and get tips on mulching, and composting properly to leave your yard looking great, and help the environment.
  • Keep your trees strong and healthy with proper pruning techniques. Learn which branches to trim or remove to prevent injury or property damage, stop the spread of diseased or insect-infested wood, and make your foliage look its best.
  • Whether you live in the city or country, house or apartment building, you can enjoy the birds in your neighborhood. Learn how to get their attention with food and water, so you can enjoy their beauty and song wherever you reside.
  • If you’re looking to get away for a bit, consider the many National Trails throughout the country. If it’s a rainy day, or you just can’t make it out, you can still enjoy the beauty of this country’s different landscapes with the National Park System’s many webcams.

Getting outside is a great way to relieve stress and have a great time with the entire family. Whether it’s maintaining the yard or taking a walk, the place to be is outdoors!

Wednesday, May 16, 2012

Get Your Family Moving During National Physical Fitness and Sports Month

The following information is from the USA.gov team:

As the weather gets nicer in May, it’s the perfect time to get outdoors to celebrate National Physical Fitness and Sports Month. Spend some time this month enjoying the warmer weather while sneaking in extra physical activity. Use these tips from USA.gov to make fitness more fun:

Exercise doesn’t have to be boring. You can play games with your family like wiffle ball, tag and capture the flag. Go to a local park or use your backyard to run around with your kids. Before you know it, you’ll have met the daily guidelines of 60 minutes of movement for kids and 30 minutes for adults.

Take the President’s Fitness Challenge. Start with the physical fitness test to see how you stack up against other people your age. Based on your scores you can earn awards in different categories.

Look to your state tourism office or your local department of parks and recreation to learn about active events going on in your area. You may be able to find sports teams for your children to play on or adult recreational leagues for yourself.

No one wants to get hurt and have to spend time on the sidelines. But if you do end up with an injury, learn the best at-home treatments and when you should call in the professionals. You’ll also find tips on how to prevent more injuries in the future.

You can find more ideas to get you and your family moving at LetsMove.gov.

Monday, May 14, 2012

Make Sure Your Child's Bike is the Right Size

The American Academy of Pediatrics offers these bike-buying guidelines:
  • Have your child shop with you for a new bike to make sure it fits properly.
  • Don't intentionally buy a bike that your child will "grow into." A bike that's too big can be very dangerous.
  • Don't let your child ride a two-wheeled bike until about age 5, or until the child is physically ready.
  • Make sure the child's feet reach the ground when sitting on the seat. When the child stands, there should be about an inch of room between the crotch and the bar of the bike.
  • Make sure your child can easily reach the brakes.

Tuesday, May 08, 2012

Energy and Sports Drinks Eat Away at Teeth, Study Finds

Sports and energy drinks are causing irreversible damage to the teeth of teens and young adults in the United States, the authors of a new study claim.
High acidity levels in the drinks erode tooth enamel, the glossy outer layer of teeth, the researchers contend in the May/June issue of the journal General Dentistry.

See the complete article on MedlinePlus.

Thursday, May 03, 2012

What is Healthy Eating?

The American Diabetes Association offers these guidelines for healthy eating:
  • Choose a variety of healthy foods, including lean meats, fresh vegetables and fruits, whole grains and non-fat dairy products.
  • Limit portion sizes.
  • Avoid eating too much of the same type of food.
  • Eat meals regularly throughout the day at evenly spaced intervals.
  • Don't skip any meal.

Getting Enough Sleep?

Some estimates suggest that more than 50 million American adults sleep less than 6 hours a night. According to a new paper in the American Journal of Human Biology, sleep deprivation could be linked to obesity, heart disease, and other chronic health problems.

Read more at MedlinePlus

Wednesday, April 25, 2012

Is Your Preschooler Eating Enough?

Your child’s appetite changes.
Children don’t grow as fast in their preschool
years. That’s why your child may have a smaller
appetite now. That’s normal. If he or she isn’t
hungry or doesn’t finish a meal, relax. Take the
food away.
Your child probably is eating enough if he or she is
full of energy and is growing and seems healthy. If
your child is losing weight or has special food
needs, get help from a health professional. This
isn’t the time to figure out the problem by yourself.
Most young children do best when fed four to six
mini-meals a day.



NIBBLES FOR HEALTH 18 Nutrition Newsletters for Parents of Young Children, USDA, Food and Nutrition Service

Tuesday, April 24, 2012

Now Available at the Library


The 2012 Minnesota Grown Directory is now available at the library. This publication lists Minnesota Grown products and services that are available direct from the growers. You can search by area, product, and farm or market name.

Drop in and pick one up. They are free while the supply lasts.

Tuesday, April 17, 2012

Fruits and Veggies

Here Are Fruits, Veggies That Offer Best Bang for Your Buck

Strawberries, pineapple, spinach, broccoli and mustard greens are in season and good for you, experts say.  See the MedlinePlus article for full details.



MedlinePlus: Trusted Health Information for You

Thursday, April 12, 2012

Young Americans Need to Cut Calorie Intake

The U.S. Department of Health and Human Services has set a goal of reducing the childhood obesity rate to 14.6 percent by 2020, and to do so children aged 2 to 19 would need to eliminate an average of 64 calories a day.

See this HealthDay article for more information.

Monday, April 09, 2012

Best Time of Day to Work Out

“The best time of the day is when you will do it most consistently, because the benefits of physical activity are tightly linked to the amount you do on a consistent basis,” said Russell Pate, M.D., professor of exercise science in the Arnold School of Public Health at the University of South Carolina in Columbus.
See the American Heart Association website for more details.

Thursday, April 05, 2012

Create a Healthy Living Space

It is time for some spring cleaning.  Here ate some tips from USA.gov to help you make your living space healthier:


  • Mold can grow easily in places you use every day, such as the sink, bath tub, heater or AC unit. It’s important to stay on top of cleaning these areas as soon as you notice the mold. Left untreated, mold can cause thousands of dollars of damage to your home, and lead to health problems.
  • Household products such as disinfectant, cleaning supplies and polishes can help make your cleaning duties much easier, but it’s important to remember they can be hazardous to your family and home too. The EPA offers guidelines on being smart when storing, using and disposing of your household products.
  • Dust can pile up during the winter months when your windows stay closed, adding to allergies and other health problems. Increased dust could also mean you need to change your furnace or air purifier filters more often. Find out the ways dust can enter your home and ways you can remedy the situation.
  • Unfortunately, unwanted rodents can show up in your basement, attic and other spots throughout the house any time of the year. Learn the appropriate steps for cleaning and disinfecting the areas and furnishings they’ve contaminated, and how to dispose of them properly.

Friday, March 30, 2012

Runners Tips

If you run marathons or other shorter events, remember that in addition to advance preparation you need to take care of your self the day of and day after the race.

The Cleveland Clinic offers these reminders:
  • Make sure you eat properly and drink plenty of water.
  • Lubricate the skin on any places where you may develop chafing or blisters.
  • Dress in layers, so you can shed clothing as you get warmer during the race.
  • Warm up with the walk to the race site and/or some light stretching.
  • Give yourself plenty of time to get to the race site.

Thursday, March 22, 2012

Have a Healthy Approach to Eating

The womenshealth.gov website says these factors can trigger an unhealthy attitude toward food among girls:
  • Seeing that their mothers are very concerned with their weight.
  • Having a mother who worries too much about her daughter's appearance and weight.
  • Gaining weight naturally during puberty.
  • Being influenced by peer pressure about appearance and weight.
  • Having issues with self-esteem.
  • Seeing examples of the "ideal" very thin body among images in the media.

Tuesday, March 20, 2012

Take Time for Health

Heart association finds Americans struggle to eat right, exercise and brush their teeth regularly.  Read this HealthDay article to find out if you are one of the people just too busy to be healthy.

Monday, March 19, 2012

Ask About Aspirin




Cardiovascular disease is the #1 killer of men and women.  In Minnesota over 75,000 people have had a stroke and approximately 144,000 have coronary artery disease.

Daily aspirin can help prevent a first heart attack or stroke.  You may be a candidate if:

You are a male between the ages of 45-79
You are a female between the ages of 55-79
You have not had a bleeding ulcer from the stomach or intestines
You are not allergic to aspirin
You are not taking any other clot-preventing or anit-inflammatory medications

Know for certain.  Ask your doctor or primary healthcare professional and go to
askaboutaspirin.com for more information.
 
 



Tuesday, March 13, 2012

Are You Eating Too Much Red Meat?

See the MedlinePlus article to find out about the controversy on eating read meat.  Research suggests that going meatless even a few days a week can significantly reduce the risk of many devastating diseases.  However the Beef Association gives a different perspective, "The scientific evidence to support the role of lean beef in a healthy, balanced diet is strong and there is nothing in this study that changes that fact," said Shalene McNeill, a registered dietitian and executive director of nutrition research at the National Cattlemen's Beef Association.


MedlinePlus: Trusted Health Information for You

Friday, March 09, 2012

What To Look for in a Sport Shoe

The American Academy of Orthopaedic Surgeons says you should pay attention to these features when shopping for athletic shoes:
  • Shoes for aerobic exercise need sufficient shock absorption, cushioning, a flexible sole and enough stability.
  • Shoes for court sports need a good sole that is specific to your sport.
  • Shoes for field sports need cleats, spikes or studs, and a cushioned insert.
  • Winter-sport shoes should have a snug fit and plenty of ankle support.
  • Track and field shoes depend on the sport, so it's important to ask your coach about proper shoes.
  • Specialty-sport shoes should fit according to the sport -- for instance, cycling shoes should fit snugly.
  • Outdoor-sport shoes need warmth, good tread and plenty of support.

Thursday, March 08, 2012

Healthy Foods, Healthy People, Healthy Communities

The St. Louis County Extension Office is conducting a one-day conference on home fruit and vegetable production as a part of its Healthy Foods Initiative to improve access to healthier food as a means of improving the health of individuals and communities.  Topics include information on vegetable varieties, small space gardening, growing hardy fruiting shrubs, small fruits and fruit trees, and success secrets for the northern gardener.

The conference will begin at 8:30 a.m. on Saturday March 17, 2012 at the Clinton Community Center, 8907 Hwy. 37 in Iron, MN.

The program will feature Dr. David Wildung, Professor Emeritus, University of Minnesota, Robert Olen and Kendall Dykhuis of the County Extension Office, and several area gardeners.  Dr. Wildung developed the Minnesota half high blueberries and co-introduced several other fruit cultivars including Snowsweet and Honeycrisp apples, and Mesabi Strawberries.  He will discuss tree fruits, small fruits and fruiting shrubs including the recently introduced “Honeyberries”.  Robert Olen will present recent research on vegetable and tomato varieties for northern Minnesota as well as information on container and small space gardening.  The program will also feature a gardeners’ round table discussion and “Secrets to Success: What Every Gardener Should Know.”

The cost of the program is $40 which includes lunch, refreshments, and a 2012 reference book developed specifically for the program.  For more details, call 218-733-2870 or visit www.stlouiscounty.org/ext.

Brochures for the program are available at the Hibbing Public Library.

Tuesday, March 06, 2012


In 1994 the "Velvet & Iron" Women's Conference was created by three area women.  They wanted women to have the opportunity to attend a local wellness event that would be educational, inspirational, and give them an opportunity to socialize and have fun.

Since that time the conference has continued to be an annual event and is sponsored by many community organiztions.  Once again, the program will be at the Hibbing Memorial Building on Friday, April 13, 2012.

Registration Fee $25.00

Pre-register and pay by Wednesday, April 6, 2012

To register call:  218-362-6264

Mail registrations payable to Fairview UMC-M to:
Lisa Schneider
Accounting Department
Fairview RRHS
750 East 34th Street
Hibbing, MN  55746

Wednesday, February 29, 2012

Recipe Finder from SNAP

Need help finding creative ideas to use leftovers, low cost proteins, "one pot" meals, and recipes with a limited number of ingredients that are commonly found?  Try the Recipe Finder on the Snap-Ed Connection.

The majority of recipes in the database were submitted by nutrition educators in the Supplemental Nutrition Assistance Program (SNAP). Additional recipes are from government agencies or other health professionals and organizations. Unless stated, recipes have not been tested.

Recipe Finder

Tuesday, February 28, 2012

Over-the-Counter Drugs

Over-the-counter drugs (OTC drugs) can be bought without a prescription but should be treated and taken with the same care as prescription drugs.  It is very important to read the label and to use the drug in the best and safest way.

The FDA has passed a law about the labels on OTC drugs.  The label on an OTC product will use common words that are easy to understand, the print should be big and easy to read, and the label should look the same and be in the same place on every product.

The following facts should be listed:

1.  Active ingredients - what is in the product that makes it work.
2.  What the drug is for.
3.  What problems it is used to treat.
4.  Who should not take the product and problems to watch out for.
5.  How much to take and when to take it.
6.  What else is in the product.  People should check if they are allergic to something in the drug.

By reading the label you should be able to compare products and choose the best one for your illness.  The product will work its best because you can use it the right way and you will have all the information you may need if there are problems.

To learn more go to the FDA Center for Drug Evaluation and Research.

Source of the above information:  FDA Office of Women's Health.

Friday, February 24, 2012

Setting Realistic Exercise Goals

The U.S. Centers for Disease Control and Prevention suggests how to set exercise targets:
  • Talk to your doctor about exercise, and set up time on your calendar to work out.
  • Establish long-term goals, including incremental increases to your exercise plan.
  • Make your goals specific and measurable so you can gauge whether or not you're meeting them.
  • Make your goals attainable and realistic.
  • Make your goals relevant to living a healthier, longer life.
  • Set realistic time limits for achieving your goals.

Wednesday, February 22, 2012

Generic Drugs

A generic drug is a copy of a brand name drug. 

  • Generics work the same.
  • Generics are safe and effective because they use the same substances.  It will also have the same risks as the brand name drug.
  • Generic drugs are just as strong, pure, and stable. 
  • Generic drugs may look different because inactive parts such as colors and flavors may be different.
  • Generics work the same way and in the same amount of time.
  • Both brand name and generic drug factories must meet the same standards
Brand name drugs are protected by patent for 20 years.  A patent gives only that one company the right to sell the drug.  This protects those who create the drug and pay to research, develop, and market it.  When the patent expires, other drug companies can create generics, but they must be tested by the maker and approved by the FDA.  The generics can sell at a lower price because there are no up-front costs for research and development.  Also, there are more people trying to sell the drug and this keeps the price down.

Today, almost half of all prescriptions are filled with generic drugs.  Contact your doctor, pharmacist, or insurance company for information on using generics.

To learn more about Generic Drugs go to the Food and Drug Administration.

The source of the above information is from the FDA Office of Women's Health.

Tuesday, February 21, 2012

Health Tip: Offer Healthy Breakfast Choices

The Academy of Nutrition and Dietetics offers these healthier breakfast choices:
  • Eliminate doughnuts in favor of whole-grain waffles and reduced-sugar syrup.
  • Instead of regular bacon, opt for turkey bacon or Canadian bacon.
  • Cut white toast in favor of whole-wheat or whole grain toast, and top with reduced-fat peanut butter.
  • Skip sugary cereals in favor of whole-grain, low sugar cereals topped with berries.

Source: HealthDay

Wednesday, February 15, 2012

New book on "Wheat in Your Diet"

Dr. William Davis is Medical Director of the Track Your Plaque program and advocate of early heart disease prevention and reversal. He practices preventive cardiology in Milwaukee, Wisconsin.  His new book (now available at Hibbing Public Library) is "Wheat Belly:  lose the wheat, lose the weight, and find your path back to health."

According to Dr. Davis
Wheat Can…
  1. Accelerate weight gain* as it is one of the largest sources of carbs.
  2. Cause Celiac Disease, nervous disorders, and other maladies due to Gluten.
  3. Accelerate weight gain* due to its high Glycemic Index (comparable to table sugar).
  4. Cause protracted sugar highs and lows (usually 2 hours apart) contributing to weight gain*.
  5. Cause inflammation, osteoporosis, arthritis, joint pain, etc. due to its acidity.
  6. Stimulate appetite, contributing to weight gain*.
  7. Accelerate glycation leading to accelerated aging, skin deterioration, acne, rashes, and hair loss.
* weight gain is a known risk factor/precursor for cardiovascular disease, Diabetes, etc.

Read Dr. Davis' book, discuss it with your doctor, and decide for yourself if cutting wheat from your diet is good for you.