Pumpkin Recipes

Autumn's Best Pumpkin Eats from the Dr. Oz website:
 
It's the perfect time of year to curl up and enjoy one of this season's tastiest foods: pumpkin! Whether you're in the mood for a decadent dessert, a hearty meal or a light snack, there's a recipe here for you to enjoy with your family. http://www.doctoroz.com/recipe-collection/autumns-best-pumpkin-eats

International Night by Mark and Talia Kurlansky

Mark Kurlansky spins a globe and wherever his daughter, Talia's finger lands becomes the theme of that Friday night's dinner. Fifty - two meals from appetizers to desserts, Kurlansky learned as a professional chef  and writer while traveling around the world. Find in 641.59 KURLA

Canning Those Fall Vegetables

From offthegridnews.com

Ever thought about canning fresh produce from a farmer's market or your own garden?
There are many websites with tips and instructions about canning.

Simply Canning:
http://www.simplycanning.com/canning-vegetables.html

Canning from the University of Minnesota Extension Office:
 http://www.extension.umn.edu/food/food-safety/preserving/canning/

Pick your own in Northeast Minnesota:
http://www.pickyourown.org/MNne.htm

10 Tips to Fall into Fitness by Sherri McMillan

The beginning of fall is like January 1. People make resolutions. Summer is over, and it's easy to get motivated to get into a routine and take your fitness to the next level. Here's a list of the 10 workout and nutrition guidelines to ensure you fall into fitness and reach your goals.
See the rest of the article here: http://www.active.com/nutrition/articles/10-tips-to-fall-into-fitness

7 Fun Facts about Kale By Chloe Thompson WebMD Magazine

1.It's not a new kid on the block

Kale is popular now, but people have been growing this super food for more than 2,000 years. Popular in Europe during Roman times and the Middle Ages, it arrived in the U.S. in the 17th century.

2. How to make kale chips

Kale chips are a simple, good-for-you snack. Remove kale leaves from stems, tear into bite-sized pieces, drizzle with olive oil and a dash of salt, and bake 10 to 15 minutes in a 400 F oven.

3. Powerhouse food

Kale is packed with antioxidants and other nutrients. Some research suggests that regularly eating vegetables in the cabbage family, like kale, helps lower the risk of certain cancers. Of course, many other things also affect your cancer risk.

4. Vitamins you get

One cup of chopped raw kale provides more than 100% of the recommended daily amount  of vitamins A and K.

5. Kale's relatives

Kale belongs to the same family as cabbage, Brussels sprouts, and collards.

6. When it's best

For the best flavor, kale must be harvested after the first frost. This ensures that some of the starches have turned into sugars.

7. Colors of kale

Types of kale are marked by color (green, white, purple, or bluish green) and leaf shape.

Kale contains lutein, a nutrient that helps create the plant’s color. Lutein helps keep eyes and vision healthy.

One Hour Cheese by Claudia Lucero

Make sixteen fresh cheese at home in an hour or less, using commonly available ingredients and tools. Step by step in color, the recipes couldn't be easier. Recipes for butter, ghee and yogurt are also included.
Find in new books: 637.3 LUCER

Cook's Illustrated and America's Test Kitchen

EXPLORE AMERICA'S TEST KITCHEN

America's Test Kitchen is filmed in a real, working test kitchen located just outside of Boston. It is the home of Cook’s Illustrated magazine and the Monday-to-Friday destination for more than three dozen test cooks, editors, food scientists, tasters, and cookware specialists. The show can be found on local PBS stations.

Here is the website: http://www.americastestkitchen.com/

We carry the Cook's Illustrated magazine at the Hibbing Public Library.

Berry Picking Time is here!

Pick raspberries and blueberries for a little exercise and for incredibly good eating!
Food52 website has a good pie recipe here: http://food52.com/recipes/29815-wild-berry-pie-with-cassis

Food52 wants everyone to become better, smarter, happier cooks!

365 Golf Tips & Tricks From the Pros by Jay Morelli

Golf has a short season in Northern Minnesota so any tips to improve your golf game in the middle of the season could be useful. Find in new nonfiction: 796.3523365 MOREL

Year-Round Sun Protection

The summer is not the only time you are at risk for damage from the sun. Find out how to protect yourself no matter what the season by reading the following article by The Skin Cancer Foundation: 
http://www.skincancer.org/prevention/sun-protection/prevention-guidelines/year-round-sun-protection

How to Make a Brown-Bag Lunch You'll Actually Want to Eat

By Amy Capetta
WebMD Feature

Reviewed by Kathleen M. Zelman, MPH, RD, LD

Brown-bagging isn't just for kids, and it can be simple.

“Bringing your lunch to work gives you full ownership over what goes into your meal and into your body,” says Jackie Newgent, culinary nutritionist and author of The With or Without Meat Cookbook.

That's important if you're working on weight loss, have food allergies, or have a condition like high cholesterol, high blood pressure, heart disease, or diabetes that makes you pay special attention to your diet. It also saves you money, even if you don't do it every single day. 

For the rest of the article:  http://www.webmd.com/food-recipes/features/brown-bag-lunches?src=RSS_PUBLIC

The Essential New York Time Grilling Cookbook

Vary your grilling options beyond hamburgers and hotdogs this summer. Try a few healthier recipes with tricks for perfect fish on the grill including Halibut, Swordfish, Salmon and Striped Bass as well as pork loin and lamb chops.
Find in new books: 641.5784 ESSEN

Buffalo Chicken Salad Wraps from fitnessmagazine.com

Makes: 4  servings Prep 25 mins Total Time 30 mins

INGREDIENTS

• 1pound  boneless, skinless chicken breasts
• 1/2cup  shredded carrots
• 1/2cup  thinly sliced celery
• 1/4cup  white vinegar
• 1/4cup  cider vinegar
• 1/4cup  light mayonnaise
• 2tablespoons  cayenne pepper sauce (such as Frank's RedHot)
• 4100 percent whole-wheat wraps (such as Flatout)
• 2cups  shredded iceberg lettuce
• 1ounce  crumbled blue cheese

DIRECTIONS

1. Place chicken in a large saucepan and cover with water. Bring to a boil; simmer until no longer pink in the middle, 10 to 15 minutes. Transfer to a cutting board and let cool, then shred using two forks.

2. Meanwhile, combine carrots, celery and vinegars in a small bowl; set aside. Whisk together mayonnaise and cayenne pepper sauce in a medium bowl; add chicken and stir to coat. Drain vegetables in a colander, shaking to remove as much liquid as possible.

3. Fill wraps with lettuce, vegetables and chicken salad. Sprinkle with blue cheese, roll up and cut in half diagonally.

Click here to sign in and view nutrition information

From FitnessMagazine.com

The Family Cooks by Laurie David

Katie Couric introduces The Family Cooks "The single most powerful thing anyone can do to protect their health, to live a healthy life, and to have a healthy future is to go into their own kitchen and cook food themselves."
Learn how to cook from scratch with the easy to follow recipes featured in the book.
Find in new books 641.302 DAVID

Mesabi Trail

Dust off that bike and go for a ride, the Mesabi Trail offers 115 miles of pavement to ride.
Start anywhere along the trail and go for a ride. Find the map and more information here:
http://www.mesabitrail.com/

Are You Iron Range Tough?

Time to get fit and get in shape to:

Run the Gauntlet 5K

Saturday, June 14

9 a.m. - noon Summer Event

Now in it's 2nd year, 'The Gauntlet' 5K+ features grueling trails, mud, and challenging obstacles at Minnesota Discovery Center.  Test your thinking, unlock a true sense of accomplishment, have a great time, discover a camaraderie with your fellow participants, and get an Iron Range-cool t-shirt!

Website: http://www.mndiscoverycenter.com/events/run-gauntlet-5k/

The Nourished Kitchen by Jennifer McGruther

Emphasizing whole and minimally processed foods, the traditional foods movement calls you back to the kitchen, to real home cooking, and offers you an opportunity to weave the connections between the food on your table, the time you take to prepare it, and the farms that produce it. from the intro
Read more about the Nourished Kitchen on the website: www.nourishedkitchen.com
Find the book under 641.302 MCGRU

Health Benefits of Cycling by Jerry Travers

There are many health benefits that are associated with cycling. from adultbicycling.com
Fitness cycling can really be integrated into any fitness program. With every turn of the wheel, calories are burnt, strength is built and wellness is achieved.

This is the year to hop on a bike and peddle the Mesabi Trail: www.mesabitrail.com/

Groundbreaking Good Gardens by Niki Jabbour

Niki Jabbour set out to discover how and why popular gardeners are growing vegetables, fruits, mushrooms, grains, and herbs. Here are 73 garden designs from horticulturists, community gardeners, bloggers and print writers, television and radio hosts and other professional gardeners.
635 JABBO

Food's Texture May Sway Perception of Calories: When study participants were thinking about calories, they ate more of the crunchier items, less of the soft

WebMD News from HealthDay
WEDNESDAY, April 16, 2014 (HealthDay News) -- Creamy butter or ice cream versus a crunchy granola bar: A new study suggests that the texture of foods influences people's dieting choices.

"We studied the link between how a food feels in your mouth and the amount we eat, the types of food we choose, and how many calories we think we are consuming," wrote study authors Dipayan Biswas and Courtney Szocs, both from the University of South Florida, and others.

In one experiment, participants were asked to sample foods that had soft, smooth, hard or rough textures and then estimate their calorie amounts.

In another test, volunteers were asked to watch and rate a number of television ads, thinking that was the test. But they were also given cups with bite-sized brownies as a "thank you" for their time. Half of the participants were also asked about the amount of calories in the brownies.

Some of the participants received softer-textured brownies while the other half got crunchier brownies. People who had been asked about the calories in the brownies which forced them to focus on caloric intake -- ate more of the crunchy brownies than soft.

On the other hand, those whose minds weren't focused on calories tended to eat more of the soft brownies, the investigators found.

"Understanding how the texture of food can influence calorie perceptions, food choice, and consumption amount can help nudge consumers towards making healthier choices," the researchers concluded.

The study will be published in the August issue of the Journal of Consumer Research.

The How Can it Be Gluten Free Cookbook

America's Test Kitchen doesn't settle for second best and why should you? Giving up gluten doesn't mean you have to give up the dishes you love, or make do with second-rate approximations. Our test kitchen experts re-engineered "must-have" recipes from the ground up so they look (and taste) like the real deal. Cooking without wheat was never so easy or so good. from the book
Find in new books: 641.3 HOW

Pickles & Preserves by Andrea Weigl

Today, a canning revival is under way. Blogs are devoted to canning, introductory classes are offered at farmers' markets and sales of canning supplies are on the rise. This canning resurgence appears to have many causes, including an increased interest in eating seasonally, shopping at farmers' markets, and reducing the preservatives in food. from the introduction
Find in new books: 641.462 WEIGL

Harvest: Field Notes From A Far-Flung Pursuit of Real Food by Max Watman

After an epiphany caused by a harrowing bite into a pink-slime burger, Max Watman resolves to hunt, fish, bake, butcher, preserve, and pickle. He buys a thousand-pound-steer whom he names Bubbles raises chickens, gardens, and works to transform his small-town home into a gastronomic paradise. In this compulsively readable memoir, Watman records his experiments and adventures as he tries to live closer to the land and the source of his food. from the cover 
Find in new books: 641.302 WATMA

Gutbliss by Robynne Chutkan

Dr. Robynne Chutkan, one of the leading gastroenterologists in the country, offers a groundbreaking, one-stop guide to digestive wellness, and a program to finally give women the tools they need for true and lasting relief. Find in new books: 616.330654 CHUTK

The Farmstead Egg Guide & Cookbook by Terry Golson

Everything you need to know about fresh eggs and even how to keep your own hens!
100 delicious egg recipes for scrambled eggs, omelets, and quiches, as well as luscious puddings, pies, and tarts, and savory and sweet souffles. Find in new books under 641.675 GOLSO

Sugars & Sweeteners Quiz: Test Your Sugar Smarts

http://www.webmd.com/diet/rm-quiz-sugars-sweeteners

The Diabetes Break-Through by Osama Hamdy

Type 2 diabetes is a controllable condition if you lose weight and follow a healthy lifestyle plan. You may have already heard that advice from your doctor, but you may not know how to accomplish these goals. Healthy lifestyle changes, like changing what you eat and exercising more, are critical for controlling diabetes at any stage of the disease, and they're particularly important in the early stages. from the Introduction
Find the book under 616.4620654 HAMDY

The Hunger Fix by Pam Peeke, MD with Mariska van Aalst

Tara Costa says: "This book will help you rid yourself of the shame and blame that you might feel because of your addiction. It helps you to understand how to win the day-to-day battles so you can end the lifelong war with yourself, once and for all. This book can change your life, if you allow it. You can get better.  You can feed your true hunger."
Tara Costa weighed 316 pounds and she didn't get that way overnight. Tara and her friend Laura were former models and in competition on the television show The Biggest Loser, season 7.
Find in new books: 616.8526 PEEKE

Breakfast by Vic Parker

Use this children's book to help your children understand the importance of eating a good breakfast.
Find in j 613.2 PARKE or on the new book shelf in the children's area.

Get in shape for an excellent gauntlet run this June 2014

HOW TOUGH ARE YOU? - RUN THE GAUNTLET 2014
Saturday, June 14 - 9 AM 
Minnesota Discovery Center - Chisholm MN

http://video214.com/play/IEnCJ1jeAR980kec0bTXIg/s/dark

Run the Gauntlet

 Now in it's 2nd year, 'The Gauntlet' 5K+ features grueling trails, mud, and challenging obstacles at Minnesota Discovery Center.  An assortment of nature's obstacles and man-made challenges await you on this course.  If you're ready to test your thinking, unlock a true sense of accomplishment, have a great time, discover a camaraderie with your fellow participants, and get an Iron Range-cool t-shirt, then this is the run for you!

 

New this year:  

• Iron Rangers are tough as nails.  We're testing you further and in more ways.
• The course has expanded and has more surprises along the way.  Prepare for the unexpected.
• Races will be individually timed.

Early bird registration available through June 2nd.

Day of registration, Additional $10 (T-shirt available while supplies last/not guaranteed)

Healthy Joints for Life by Richard Diana, M.D.

Dr. Diana: "For four decades I've been witnessing the devastating effects of inflammation and joint pain both personally and professionally. For years I've been studying the science behind inflammation and devising ways to defeat it. I now have a battle-tested, scientifically sound game plan to deal with joint pain and inflammation. ...Once you understand my program and put the plan into action, you will start to get your life back. You will start controlling your joint pain, and your joint pain will stop controlling you."
Find in the New book section: 616.72 DIANA

Your Step-by-Step Guide to a Long, Healthy Life By Chris Iliades, MD

Your first step to wellness can be as simple as switching from white bread to wheat bread. In fact, here's a bunch of little ways to boost your longevity. Read the following article: http://www.everydayhealth.com/longevity/guide-to-a-longer-healthier-life.aspx?xid=salesnl_7847_20140303

Why We Desire Certain Foods By Chris Iliades, MD

What do you reach for when you have a hankering outside of mealtime? Are salty, fatty, or sweet snacks always on your mind? Beat the munchies with these healthy alternatives.

Do you ever wonder why certain foods, like chocolate, potato chips, or pastries appeal to you? Cravings are a natural part of being human, and we are hard-wired to want foods like salt, fat, and sugar. Fortunately, it's easy to indulge — just a little bit — while sticking to a healthy diet. 

Read the article by Everyday Health: http://www.everydayhealth.com/healthy-living-pictures/healthy-snacks-to-beat-the-munchies.aspx?xid=salesnl_7818_20140211#/slide-1

200 Skills every cook must have by Clara Paul and Eric Treville

The step-by-step methods that will turn a good cook into a great cook which in turn will make for nutritional and healthier meals for your whole family. Learn how to use herbs and spices, prepare and cook meat and fish, as well as prepare vegetables and fruits.
Do you know how to sweat vegetables, shred ginger, joint a chicken, fillet round fish versus flat fish?
If not, then this book is for you. 200 Skills is a great reference tool for the kitchen.

Best and Worst Foods to Eat When You're Sick

When we’re sick, the body needs more calories to function normally. The body must work harder than normal when we are sick in order to fight infection, especially with fevers (when it’s battling higher body temperatures, too). To do this effectively, it needs to maintain higher energy levels (which can be tough when it’s already working so hard). This is why properly fueling a sick body is an essential part of getting better.
For the rest of the article: http://greatist.com/health/best-foods-eat-when-sick

Could Low-Fat Yogurt Help Ward Off Diabetes?

WEDNESDAY, Feb. 5, 2014 (HealthDay News) -- People looking to avoid type 2 diabetes might want to increase the amount of yogurt they eat, a new study by British researchers suggests.

According to the results, eating yogurt could reduce the risk of developing diabetes by 28 percent, compared to not eating any yogurt. Additionally, eating some other fermented dairy products, such as low-fat cheeses, could cut the risk by 24 percent. For the rest of the article: http://www.nlm.nih.gov/medlineplus/news/fullstory_144445.html 

From MedlinePlus (http://medlineplus.gov), 24 Hour Health Information.

To get updates by email when new information becomes available on MedlinePlus, sign up at http://www.nlm.nih.gov/medlineplus/listserv.html.

Living Safely Aging Well by Dorothy A. Drago

As safety expert Drago wisely points out, “how safe a person is depends on how he or she functions in and interacts with the immediate environment.” In her latest book, Drago (From Crib to Kindergarten: The Essential Child Safety Guide) discusses aging, its associated injury risk, and offers avoidance strategies. She explains physical changes in vision, hearing, balance, smell, taste, touch, and the awareness of core body temperature, as well as cognitive changes, including age-related dementia and Alzheimer’s disease. Having described the frailties of the characters, Drago then describes the places that are most dangerous—kitchen, bedroom, workshop, car—and counsels readers on the risks, both single and synergistic with age-related changes, that each holds for falls, burns, asphyxiation, poisoning, or accident. Finally, the author provides an extensive set of illustrations showing how to mitigate risk and prevent injury, lists of “what to do,” and contact information for outside agencies and organizations, such as the AARP. This is a wonderful resource for anyone thinking about how to increase the safety of the home to allow for independence as people live longer. from Publisher's Weekly

Healthy Living Recipes from Kraft

Find better-for-you versions of your favorite foods in our Healthy Living recipe collection. We've got breakfast, lunch, dinner, kids' faves, treats and more—from better-for-you grilling recipes to healthy living on a budget (Eggs for dinner, anyone? We’ve got some tasty ideas.) Increase your Healthy Living savvy with articles from smart snacking to learning how to read a nutrition label. Or to start from the beginning, check out nutrition basics.

 Smarter Fettuccine Alfredo
  1/2 lb.  fettuccine, uncooked
  1-1/4 cups  fat-free reduced-sodium chicken broth
  4 tsp.  flour
  1/3 cup  PHILADELPHIA 1/3 Less Fat than Cream Cheese
  3 Tbsp.  KRAFT Grated Parmesan Cheese, divided
  1/4 tsp.  ground nutmeg
  1/8 tsp.  pepper
  2 Tbsp.  chopped fresh parsley
COOK pasta as directed on package, omitting salt.
MEANWHILE, mix broth and flour in medium saucepan with whisk until blended. Add reduced-fat cream cheese, 2 Tbsp. Parmesan, nutmeg and pepper; cook 2 min. or until mixture comes to boil and thickens, stirring constantly.
DRAIN pasta; return to pan. Add sauce; toss to coat. Sprinkle with remaining Parmesan and parsley.

Kraft Kitchens Tips
Substitute whole wheat fettuccine.
Garlic lovers can add 1/8 tsp. garlic powder.
Makeover - How We Did It
We replaced the butter and milk used in the traditional recipe with chicken broth, flour and PHILADELPHIA 1/3 Less Fat than Cream Cheese. In addition, we decreased the amount of Parmesan cheese. These changes will save you 310 calories and 21g of fat per serving when compared to that of the traditional recipe.

Kraft website: Healthy Living Recipes

Why walking is the best exercise

Scientists have known for a while that merely walking more can massively decrease the risk of heart disease and type 2 diabetes, but they haven't really known why. But now, by forcing healthy people to act like slobs, they're starting to reveal why walking is the best thing you can do for your body. 
Read this article from Gizmodo: http://gizmodo.com/5889888/why-walking-is-the-best-exercise

Hungry Girl's Sloppy Janes

Eating healthy doesn't have to mean giving up your favorite comfort foods. Hungry Girl Lisa Lillien's take on the classic Sloppy Joe cuts the calories in half without sacrificing any flavor! Made with ground turkey and loaded with veggies, Hungry Girl's "Sloppy Janes" have only 265 calories per sandwich instead of the traditional 685. 

Ingredients 

1 lb raw lean ground turkey

1 tsp dry steak seasoning blend

1/8 tsp salt

1/2 cup chopped onion

1/2 cup chopped red bell pepper

1 tbsp Worcestershire sauce

1 tbsp red wine vinegar

1 3/4 cups canned crushed tomatoes

2 tbsp tomato paste

1 tbsp sweetener or granulated white sugar

5 light hamburger buns

 

Directions

Spray a large skillet with nonstick spray and bring to medium-high heat. Add turkey and sprinkle with steak seasoning and salt. Cook and crumble for about 8 minutes, until mostly cooked.

 

Reduce heat to medium. Add onion, bell pepper, Worcestershire sauce, and vinegar. Mix well, and cook and crumble for 5 minutes, or until meat is fully cooked.

 

Reduce heat to low. Add crushed tomatoes, tomato paste, and sweetener or sugar. Cook and stir until hot, about 5 minutes.

 

Toast buns, if desired. Evenly distribute the mixture among the bottom buns, and then finish off with the tops of the buns. Enjoy!

 

Nutrition information per sandwich: 265 calories, 7g fat, 599mg sodium, 30g carbs, 7.5g fiber, 9.5g sugars, 23g protein

Fitting Healthy Snacks Into Your Diet

Read the article by Diane Stresing.

A healthy diet doesn't mean you have to stop snacking. By choosing healthy snacks, you can meet your energy and nutritional needs without tipping the scales:

http://www.everydayhealth.com/diet-nutrition/meal-planning/snacking/healthy-snacking.aspx?xid=salesnl_7755_20140122