Leave the Halloween Treats in the Bag

Stay away from that Halloween candy. Let your kids eat it!

If your tempted reach for an apple or some other fruit.

You Deserve It!

Make it a point to take care of yourself.

· Get your vision and hearing checked
· Schedule a dental exam
· Don’t skip your annual physical


Be good to yourself.

· Make time for a lunch break and leave your desk
· Get a massage, haircut, manicure, or facial
· Do take time to relax and put your feet up

Cook At Home and Save Calories

You have more control over your calories when you cook at home. Try to limit restaurant meals to one or two a week (don't give up everything!) Do try to choose restaurants where you know there will be "real" healthy options on the menu. Split an entree with your husband or friend or take half home for another meal. If you just have to have a dessert split it with someone else! Drink water with your meal. Remember wine and alcoholic drinks are extra calories. Check out restaurant menus ahead of time online.

Zesty Tomato Soup

By Mayo Clinic staff

Dietitian’s tip:
Tomatoes are a good source of lycopene, an antioxidant that may help protect against cancer and cardiovascular disease. Lycopene is most plentiful in red tomatoes and is best absorbed when the tomatoes have been cooked.

Serves 2
Ingredients
1 can (10.5 ounces) condensed low-sodium, low-fat tomato soup
1 can (10.5 ounces) filled with fat-free milk
1 medium tomato, chopped
1 tablespoon chopped fresh basil or cilantro
2 tablespoons croutons
1 tablespoon freshly grated Parmesan cheese

Directions
In a saucepan, add the soup and milk. Whisk together until smooth. Warm over medium heat about 7 to 10 minutes, stirring frequently. Add in the tomatoes and herbs. Cook an additional 5 minutes, stirring occasionally.

Ladle even amounts into individual bowls and garnish each serving with 1 tablespoon croutons and 1 ½ teaspoons Parmesan cheese. Serve immediately.

Nutritional Analysis (per serving)
Calories 202
Cholesterol 5 mg
Protein 9 g
Sodium 681 mg
Carbohydrate 35 g
Fiber 2 g
Total fat 3 g
Potassium 570 mg
Saturated fat 1 g
Calcium 182 mg
Monounsaturated fat 1 g

Release From the MN Department of Health

Minnesota Department of Health
News Release
October 21, 2009
Minnesota FluLine to offer support and treatment options for people with possible symptoms of influenza Minnesotans with flu symptoms can call toll-free line at 1-866-259-4655
A new phone-based service is now available for Minnesotans who think they may have the flu.
Beginning today, people with possible flu symptoms can call the Minnesota FluLine (MN FluLine) at 1-866-259-4655 for information and treatment options. Professionals will be available 24 hours a day, seven days a week. People with limited English skills will be connected with an interpreter. There is no charge for the call.
Callers with flu symptoms will be connected with a participating nurse at MN FluLine, or a nurse at a triage line operated by their own provider network or health plan. The nurses will evaluate the health concerns of callers and discuss treatment options, using consistent criteria to determine which treatment option is most appropriate for each individual.
Possible treatment options can include rest and fluids at home, a prescription for an antiviral medication, or medical evaluation in a clinic or hospital.
FluLine was developed in response to the first global influenza pandemic in over 40 years. Officials are concerned that the pandemic could overwhelm the health care system, and they believe that FluLine can reduce some of the demands on the system.
FluLine is also expected to help decrease the spread of the flu. By providing assistance over the phone, the new service is expected to limit the number of potentially infectious people who gather in emergency rooms, urgent care centers and clinics.
“We have been concerned that this flu season could place a huge burden on our health care system,” said Dr. Sanne Magnan, Minnesota Commissioner of Health. “By providing support and treatment options to people over the phone, we hope this new service will allow our health care providers and facilities to focus on those people who most need their attention.”
MN FluLine is the first influenza triage line in the country providing statewide reach and the option of prescribing anti-virals drugs under standing orders from a physician. It is a unique public-private partnership involving the Minnesota Department of Health (MDH), the Minnesota Hospital Association, the Minnesota Council of Health Plans, health care providers, local health departments, and the Children’s Physician Network (CPN). CPN is responsible for the actual operation of FluLine. The service was developed with input and advice from a number of other partners, including the U.S. Centers for Disease Control and Prevention (CDC).
“This unprecedented collaboration means that Minnesotans with flu-like symptoms have another tool in their tool kit to fight the flu – a place to have questions answered about their illness and be evaluated for possible treatment,” said Dr. Aaron DeVries, medical epidemiologist at MDH. “We’re grateful to have the support of so many partners in making the FluLine available to the people of our state.”
The Minnesota FluLine was created specifically to meet the needs of people with possible symptoms of the flu. By definition, those symptoms include a fever of 100 degrees or more, along with a cough or sore throat. Flu symptoms can also include runny or stuffy nose, body aches, headache, chills and/or fatigue. In some cases, symptoms of novel H1N1 influenza can also include vomiting and diarrhea in addition to respiratory symptoms.
In most cases, people can recover from the flu at home without needing to visit a health care provider. Those who may be at highest risk for complications from the flu include children under two years of age, people 65 years of age or older, pregnant women, and people with underlying medical conditions.
Health officials continue to emphasize prevention measures as the first line of defense against the flu: stay home if you're sick with a flu-like illness, cover your coughs and sneezes with a sleeve or a tissue, and wash your hands frequently.
For most people, staying home when they are sick means staying home from work or school, and avoiding other locations where they could expose others to the flu, until at least 24 hours after their fever resolves, without the aid of medications like acetaminophen or ibuprofen. People are being encouraged to get vaccinated now against seasonal flu, and get the H1N1 vaccine as it becomes available. The H1N1 vaccine will be an extremely valuable tool for preventing infection.
People who need information about the flu, but do not have symptoms, are encouraged to visit the flu information page on the MDH Web site at www.mdhflu.com. The Web site offers a wide range of information and resources, including an interactive flu shot clinic finder.

What Do You Drink?

Are you drinking enough water?

Water is one of the most important elements of the human body. It makes up approximately 70 percent of our muscles, and about 75 percent of our brain, playing a vital role in the proper functioning of the body. Water is an essential part of a healthy diet.

Drink a minimum of ten, 8-ounce glasses of water every day.

This Week - Think Small!

Take one focused step at a time to reach healthful goals. Trying to make too many lifestyle changes at one time is overwhelming and will lead to disaster. Small changes, done consistently, add up to big improvements that last a lifetime.

Crank Up the Volume and Dance!

Like other moderate, low-impact, weight bearing activities, such as brisk walking, cycling or aerobics, dancing can help:

strengthen bones and muscles without hurting your joints

tone your entire body

improve your posture and balance, which can prevent falls

increase your stamina and flexibility

reduce stress and tension and
build confidence

provide opportunities to meet people

ward off illnesses like diabetes, high blood pressure, heart disease, osteoporosis, and depression

So if you're tired of the treadmill and looking for a fun way to stay fit and healthy, it might be time to kick up your heels!

Don't want to dance in public? Then dance in the privacy of your own living room.

Apples With Dip

By Mayo Clinic staff

Dietitian’s tip:
By using fat-free cream cheese instead of full-fat cream cheese, you save 143 calories and 19 grams of fat – most of which is saturated fat – in each serving.

Serves 4
Ingredients
8 ounces fat-free cream cheese
2 tablespoons brown sugar
1 ½ teaspoons vanilla
2 tablespoons chopped peanuts
½ cup orange juice
4 apples, cored and sliced

Directions
Place the cream cheese on the counter to allow it to soften, about 5 minutes.
To make the dip, combine the brown sugar, vanilla and cream cheese in a small bowl. Mix until smooth. Stir in the chopped peanuts.
Place the apples in another bowl. Drizzle orange juice over the apples to prevent browning. Serve the sliced apples with the dip.

Nutritional Analysis (per serving)
Calories 177
Cholesterol 4 mg
Protein 10 g
Sodium 326 mg
Carbohydrate 28 g
Fiber 4 g
Total fat 3 g
Potassium 305 mg
Saturated fat 1 g
Calcium 121 mg

Lunch and Dinner

Try these ideas for lighter lunches and downsized dinners:

· Put lettuce, tomato, onions, and pickles on your burger or sandwich instead of cheese
· Prepare tuna or chicken salad with a smaller amount of fat-free or light mayonnaise
· Grill your sandwich using nonstick cooking spray instead of butter
· Stuff a pita pocket with more fresh vegetables, less meat and cheese
· Pick water-packed tuna instead of tuna packed in oil
· Wrap romaine and sprouts with smoked ham or turkey in a tortilla
· Make your sandwich with light, whole-wheat bread
· Try a veggie burger
· Select soft taco size (6-8 inch) flour tortillas instead of the larger burrito size
· Substitute low-fat or fat-free sour cream in recipes
· Choose 1% cottage cheese
· Skim the fat off soups, stews, and sauces before serving
· Enjoy your salad without the croutons
· Substitute 2 tablespoons reduced-calorie salad dressing for regular
· Use diet margarine
· Trim all fat from beef, pork, and chicken (also remove the skin from chicken)
· Bake, broil, or grill chicken and fish rather than frying

From the Healthy Monday Website

This Monday savor every bite. Eat slowly and consciously, savoring your food and company. It can take several minutes for your body to feel full. Give it time to tell you what it needs.

Breakfast - Most Important Meal of the Day

Give your day a healthy start with these breakfast tips:

· Select nonfat or 1% milk instead of whole milk
· Use a small glass for your juice and a small bowl for your cereal
· Savor a bowl of bananas, berries, low-fat milk, and sugar substitute
· Substitute a no-calorie sweetener for sugar in your coffee, tea, and cereal
· Spread your muffin, bagel, or toast with 2 teaspoons of fat-free or light cream cheese
· Split a bagel with someone, or wrap up the other half for tomorrow’s breakfast
· Use a nonstick skillet and cooking spray in place of butter or margarine to prepare your eggs
· Try turkey sausage or Canadian bacon for less fat than regular
· Fill you omelet with onions, peppers, spinach, and mushrooms instead of cheese and meat
· Lighten up your omelet or scrambled eggs by using 4 egg whites or ½ cup egg substitute
· Trade regular butter for light whipped or low-calorie butter substitute

Apple Corn Muffins

Dietitian’s tip:
Of the many varieties available, Baldwin, Braeburn, Cortland, Fuji and Gala are among the best apples to use in baked goods or for eating raw. When buying apples, select those that are firm and even-colored and don’t have bruises, holes or soft spots.

Makes 12 Muffins
Ingredients:
2 cups all-purpose (plain) flour
½ cup yellow cornmeal
¼ cup packed brown sugar
1 tablespoon baking powder
¼ teaspoon salt
¾ cup fat-free milk
2 egg whites
1 apple, peeled and coarsely chopped
½ cup corn kernels

Directions:
Preheat the oven to 425 F. Line a 12-cup muffin pan with paper or foil liners.
In a large bowl, combine the flour, cornmeal, brown sugar, baking powder and salt. Stir to blend evenly.
In a separate bowl, combine the milk and egg whites. Add the apple and corn, whisk to mix evenly and pour over the flour mixture. Stir lightly until all are slightly moist. The batter will be lumpy.
Fill prepared muffin cups 2/3 full and bake about 30 minutes. Tops will spring back when touched.

Nutritional Analysis (per serving)
Serving size: 1 muffin
Calories 130
Cholesterol 3 mg
Protein 4 g
Sodium 150 mg
Carbohydrate 28 g
Fiber 1 g
Total fat <1 g
Potassium 110 mg
Saturated fat <1 g
Calcium 42 mg
Monounsaturated
Fat 0 g

Recipe provided by the Mayo Clinic Staff

Emotional Problems and Your Childs Long Term Health

HealthDay has recently reported that researchers on now saying children with emotional difficulties are at greater risk of becoming obese as adults. Children with self-esteem issues, those that often worry and feel like they have no control in their lives are more likely to gain weight.

Go to http://www.nlm.nih.gov/medlineplus/news/fullstory_89388.html to see the complete article.

Healthy Weight Loss Starts With a Plan

Talk with your doctor or other health-care provider about controlling your weight before you decide on a weight-loss program. Health-care providers don't always address issues such as healthy eating, physical activity, and weight management during general office visits. It's important for you to start the discussion in order to get the information you need. Even if you feel uncomfortable talking about your weight with your health-care provider, remember that he or she is there to help you improve your health.

Here are some tips:
Tell your health-care provider that you would like to talk about your weight.
Share your concerns about any medical conditions you have or medicines you are taking.
Write down your questions in advance. Bring pen and paper to take notes.
Bring a friend or family member along for support if this will make you feel more comfortable.
Make sure you understand what your health-care provider is saying. Do not be afraid to ask questions if there is something you do not understand.
Ask for other sources of information, like brochures or Web sites.
If you want more support, ask for a referral to a registered dietitian, support group, or commercial weight-loss program you can try.
Call your health-care provider after your visit if you have more questions or need help.

Responsible, Safe Weight Loss

If your health-care provider says you should lose weight, and you want to find a weight-loss program, look for one that is based on regular physical activity and an eating plan that is balanced, healthy, and easy to follow. Weight-loss programs should encourage healthy behaviors that you can stick with every day.

The above information is taken from MedlinePlus Magazine, Summer 2009 Issue: Volume 4 Number 3 Page 26.

Keep an Eye on Your Cholesterol

Say no to fried meals, processed meats and other foods high in saturated fat.

From the Healthy Monday Website

Use a smaller plate.

Your helping will seem bigger, and your waistline will grow smaller.

An additional 100 calories per day translates into 10 extra pounds per year.

Another Great Recipe from the Mayo Clinic Staff

Vegetable wrap

Dietitian’s tip:
Salsa is very low in calories but can be high in sodium. If you’re watching your sodium intake, use low-sodium salsa or garnish instead with pico de gallo – a relish made with chopped tomatoes, jalapenos, red onions, cilantro and green onions.

Serves 6
Ingredients
1 can (15.5 ounces) black beans, rinsed and drained
1 ½ cups frozen corn kernels, thawed to room temperature
3 tablespoons chopped fresh cilantro
2 tablespoons chopped green chili peppers
4 green onions, diced
1 tomato, diced
1 tablespoon chopped garlic
6 fat-free flour tortillas, 10 inches in diameter
¾ cup shredded cheddar cheese
¾ cup salsa

Directions
In a microwave-safe bowl, add the black beans, corn, cilantro, chili peppers, onions, tomatoes and garlic. Stir to mix evenly. Microwave on high power for 30 seconds to 1 minute. Stir and heat again for 30 seconds to 1 minute. Repeat until the mixture is hot.
Place 2 tortillas between paper napkins or paper towels and warm in the microwave for 20 seconds on high. Repeat with the remaining tortillas.
To serve, place about ½ cup bean mixture on 1 tortilla. Top with 2 tablespoons cheese and 2 tablespoons salsa. Fold in the sides and the bottom of the tortilla up over the filling, then roll to close. Repeat with the remaining tortillas and serve immediately.

Nutritional Analysis (per serving)
Serving size: 1 wrap
Calories 404 Cholesterol 10 mg
Protein 17 g Sodium 930 mg
Carbohydrate 66 g Fiber 8 g
Total fat 9 g Potassium 217 mg
Saturated fat 3 g Calcium 276 mg
Monounsaturated
Fat 3 g

Benefits of Family Meal Time

Family mealtime has been shown to have numerous benefits. According to the National Center on Addiction & Substance Abuse at Columbia University, compared to kids who have fewer than three family dinners per week, children and teens who have frequent family dinners are:

1. At 70% lower risk for substance abuse
2. Half as likely to try cigarettes
3. Half as likely to be daily cigarette smokers
4. Half as likely to try marijuana
5. Half as likely to get drunk monthly
6. One third less likely to try alcohol
7. Likelier to get better grades in school
8. Less likely to have friends who drink alcohol & use marijuana
9. Likelier to have parents who take responsibility -teen drug use
10. Almost 40% likelier to say future drug use will never happen

For Women Only: Michelle Lee's health & Fitness Makeover

Thursday, September 17, 2009 at Zimmys

Please join us for this Chamber Women's Innovative Network event. From 6:30 - 8:30 p.m. with dinner of your choice between Chilled Salmon Salad, Margarita Chicken Salad, or Florentine Spinach Salad.

Michelle Lee, Co-anchor of Northlands NewsCenter will be the speaker. Michelle has a personal and inspiring story on transforming herself into a stronger and healthier mind and body. She wants to share her challenges and triumphs about competing in a body building competition on her 50th birthday and motivate others to take charge and make the commitment to their health.

$16.00 for Chamber members, $20.00 for non members.

Call 218-262-3895 or email hibcofc@hibbing.org to make your reservation by September 10th.
Sponsored in part by the Hibbing Chamber of Commerce, Women's Innovative Network, Fairview University Medical Center- Mesabi, Anytime Fitness, MAC, and the Scoop on Howard.