Fairview's Calendar of Classes & Support Groups

Fairview's calendar of classes and groups for January-June 2010 is now available. Copies are at the library or you can check them out at http://www.range.fairview.org/.

They cover "Living Healthy At Any Age", "Health & Wellness Education", "Coping & Recovery", and "Birth & Parenting Education".

Consider These Community Education Classes

Hatha Yoga
Enjoy the health giving benefits of yoga. Hatha yoga consists of breath work, physical postures and relaxation.
Tuesdays, Jan. 5-Feb. 9 from 6:00-7:15 p.m. Cost $36.00

Hatha & Kundalini Yoga
Enjoy the health giving benefits of yoga. Hatha yoga consists of breath work, physical postures and relaxation. Kundalini yoga combines breath work, postures of a repetitive nature, and meditation with mantras.
Wednesdays, Jan. 6-Feb. 10 from 8:15-9:15 a.m. Cost $36.00

Kundalini Yoga
Enjoy the health giving benefits of yoga. Kundalini yoga combines breath work, postures of a repetitive nature, and meditation with mantras.
Thursdays, Jan. 7-Feb. 11 from 6:00-7:15 p.m. Cost $36.00

Bring your own mat to all classes(blanket & eye pillow optional).

All classes are held at St. James Episcopal Church, 21st Street & 7th Ave. East, use the 21st Street entrance.

To register call Hibbing Community Education at 262-0417.

This Year Resolve Not To Put Pressure OnYourself

Stay away from New Year's resolutions and just concentrate on staying healthy.

Remember, you have a better chance of suceeding if you keep all of your expectations realistic.

If you sign up for a health club membership, try to take a class or do something you enjoy. Don't plan to jog for miles on the treadmill everyday when you know you will have to force yourself to do it.

Do you want to lose weight? Start off by cutting out some sugars, such as limiting yourself to one or two desserts a week, or switch to diet soda. Drastically reducing your calories and living on water and celery is definitely setting you up for failure. You will get hungry!

And don't get discouraged if you experience some minor setbacks. Life has a funny way or getting in the way sometimes. If this happens, the best thing to do is get right back on the wagon.

A happy, healthier 2010 to everyone!

Cranberry-Walnut Oatmeal

By Mayo Clinic staff

Dietitian’s tip:
Steel-cut oats make creamy, delicious oatmeal. If you have time, toast the walnuts to bring out their flavor. Try substituting other dried fruits – raisins, apricots or apples – for the cranberries.

Serves 4

Ingredients
1 cup steel-cut oats
1/3 cup sweetened dried cranberries
¼ teaspoon salt
¼ teaspoon ground cinnamon
2 cups water
4 teaspoons chopped walnuts
4 teaspoons firmly packed brown sugar

Directions
In a saucepan, combine the oats, cranberries, salt, cinnamon and water. Bring to a boil over high heat, then reduce the heat to low and simmer, uncovered, until the oats are tender, about 20 minutes.
Spoon the oatmeal into warmed individual bowls and sprinkle each serving with 1 teaspoon of the walnuts and 1 teaspoon of the brown sugar. Serve immediately.

Nutritional Analysis (per serving)
Calories 215
Monounsaturated fat 1 g
Protein 6 g
Cholesterol 0 mg
Carbohydrate 40 g
Sodium 150 mg
Total fat 4 g
Fiber 4 g
Saturated fat 1 g

Step Out!

This week remember to step outside to de-stress.

Take a break from the stress of family togetherness for a brisk 10-minute walk. You’ll return to the festivities refreshed, relaxed and invigorated.

Pick Up Those Final Gifts

Still need to pick up a few gifts? Think about promoting health and exercise! We suggest:

• Heart rate monitor
• Digital pedometer
• Personal training sessions
• Yoga or Pilates DVDs
• Cook light cookbook
• iPod/MP3 player - listen to books while you walk, jog, run, etc.

Stretching is Good

Stretching is important to keep the body limber and flexible. These types of exercises are thought to give you more freedom of movement to do the things you need and like to do. If you need some ideas for stretching exercises, check out - (in the library's nonfiction collection).

Cold Weather Health and Safety

Check out the CDC's Emergency Preparedness and Response pages for information on winter weather emergencies.

Recognizing and Treating Hypothermia
When exposed to cold temperatures, your body begins to lose heat faster than it can be produced. Prolonged exposure to cold will eventually use up your body’s stored energy. The result is hypothermia, or abnormally low body temperature. Body temperature that is too low affects the brain, making the victim unable to think clearly or move well. This makes hypothermia particularly dangerous because a person may not know it is happening and won’t be able to do anything about it.
Hypothermia is most likely at very cold temperatures, but it can occur even at cool temperatures (above 40°F) if a person becomes chilled from rain, sweat, or submersion in cold water.
Victims of hypothermia are often (1) elderly people with inadequate food, clothing, or heating; (2) babies sleeping in cold bedrooms; (3) people who remain outdoors for long periods—the homeless, hikers, hunters, etc.; and (4) people who drink alcohol or use illicit drugs.


Warnings signs of hypothermia:
Adults:
shivering, exhaustion
confusion, fumbling hands
memory loss, slurred speech
drowsiness
Infants:
bright red, cold skin
very low energy
What to Do
If you notice any of these signs, take the person’s temperature. If it is below 95°, the situation is an emergency—get medical attention immediately.
If medical care is not available, begin warming the person, as follows:
Get the victim into a warm room or shelter.
If the victim has on any wet clothing, remove it.
Warm the center of the body first—chest, neck, head, and groin—using an electric blanket, if available. Or use skin-to-skin contact under loose, dry layers of blankets, clothing, towels, or sheets.
Warm beverages can help increase the body temperature, but do not give alcoholic beverages. Do not try to give beverages to an unconscious person.
After body temperature has increased, keep the person dry and wrapped in a warm blanket, including the head and neck.
Get medical attention as soon as possible.
A person with severe hypothermia may be unconscious and may not seem to have a pulse or to be breathing. In this case, handle the victim gently, and get emergency assistance immediately. Even if the victim appears dead, CPR should be provided. CPR should continue while the victim is being warmed, until the victim responds or medical aid becomes available. In some cases, hypothermia victims who appear to be dead can be successfully resuscitated

Stay Warm and Healthy

It is COLD outside! You do not want to be outside today but you can generate all kinds of warmth by doing yoga, pilates, or any other cardio workout indoors.

Keep your heart and body warm and healthy.

Check out these DVDs at the library:

Pilates Complete For Inflexible People.

30 Minute Quick Start Pilates For Weight Loss.

Try the "Skinny Nut"

Snacking can be a problem but if you snack on a few pistachio nuts the results may not be bad. As a snack these little nuts provide nutrition without adding a lot of calories and fat to your diet. Pistachio nuts have over 30 vitamins and nutrients. Studies have shown that they could improve your cardiovascular health and help both your good and bad cholesterol levels.

They come in the shell so you can't just pop a handful in your mouth and chew. You have to eat them slowly, one by one. You get to really savor the taste and they taste great!

Check out this report on Medline Plus from Healthday TV.

Always Take the Extra Step

Exercise doesn’t always require a planned activity.

When you go to the mall or grocery store, park on the very edge of the parking lot.

Carry some bags instead of using a cart. This will give you both aerobic and weight-bearing exercise.

If you are shopping at a mall. Take time to do a couple of rounds around the entire area and window shop before you start buying.

Of course, a daily 20-45 minute walk is always a winner. Bundle up and take your walk in the early evening, you can also enjoy the beautiful decorations of the season.

Private Swim Lessons

Hibbing Parks & Recreation offers private swim lessons on Saturdays. Lessons can be scheduled Dec. 12th through February 20th from 1:00 until 1:30 p.m. The cost is $12.00 per lesson.

Swimming is a very effective physical exercise. It is one activity that is refreshing to both body and mind. Swimming helps you to burn calories, lose weight, relax your body and refresh your mind. Swimming presents countless health benefits to those who exercise it.

Call Hibbing Parks & Recreation at 362-5940 to schedule some lessons.

Yogurt-Almond Ice Cream

By Mayo Clinic staff

Dietitian’s tip:
This creamy dessert is easy to make. Instead of preparing a custard, all you need is chilled yogurt and vanilla soy milk. It’s as simple as whisking the two together with honey, canola oil and nuts.

Serves 6
Ingredients
2 cups fat-free plain yogurt, without gum additives or stabilizers
1 cup low-fat vanilla soy milk (soya milk), chilled
1/3 cup honey
1 tablespoon canola oil
1/4 cup coarsely chopped almonds

Directions
Place a bowl in the freezer to chill.
In another bowl, whisk together the yogurt, soy milk, honey and canola oil until well blended. Pour the mixture into an ice-cream maker and prepare according to the manufacturer’s instructions.
When the ice cream is firm, transfer to the chilled bowl and add the nuts. Stir gently to distribute evenly. Serve immediately or store in the freezer until ready to serve.

Nutritional Analysis (per serving)
Calories 173
Cholesterol 2 mg
Protein 7 g
Sodium 75 mg
Carbohydrate 26 g
Fiber 1 g
Total fat 5 g
Potassium 286 mg
Saturated fat 0 g
Calcium 227 mg
Monounsaturated fat 3 g

Holiday Parties are Great!

Don't avoid holiday parties. Just remember not to show up hungary. Have a fresh salad or soup at home before you head out to that holiday bash. When you get there you’ll eat less, feel better and have more time to concentrate on conversation!

REMEMBER - NEVER LEAVE HOME HUNGARY.

Homesteading

On the new book shelf:

Homesteading: a backyard guide to growing your own food, canning, keeping chickens, generating your own energy, crafting, herbal medicine, and more.

According to the editor: "Homesteading is about creating a lifestyle that is first of all genuine. It's about learning to recognize your needs - including energy, food, financial, and health needs - and finding out how they can be met creatively and responsible."

Look at it! you may find some things that will make your lifestyle healthier and happier.

Open Swim

Open swim is a great family time! Hibbing Parks & Recreation will host open swim in the High School old pool on Fridays from 6:30 until 8:00 p.m starting December 11th through February 26th. There will be no open swim on December 25th and January 1st and 8th. Only the first 25 swimmers allowed. $2.00 per person - pay at the door. There will be a lifeguard on duty.

Yoga

Want to try it before you pay for a class? Check out the following DVDs at the library.

Yoga For The Kid In All of Us.

Prenatal Yoga.

Accessible Yoga For Every Body.

We also have books that may be helpful.

Yoga For Wimps.

Yoga Conditioning For Weight Loss.

Breathe, Yoga For Teens.

Yoga For Dummies.

Just ask at the front desk for help in finding this subject.

Sleep Could Be An Easy Fix

Want to reduce the stress you feel on Monday morning? Try getting more sleep on Sunday evening.

A full 7 or 8 hours a night can reduce stress, help control appetite, lower blood pressure and boost your immune system.

Have a better Monday!

Go Healthy, Not Hungry

Holiday EatingPlanning ahead can help keep eating under control, expert says.

URL of this page: http://www.nlm.nih.gov/medlineplus/news/fullstory_92182.html

HealthDay
Robert Preidt
Sunday, November 22, 2009

SUNDAY, Nov. 22 (HealthDay News) -- The holiday season means you'll be faced with a seemingly endless buffet of food temptation. While some people simply give in and eat too much, others deny themselves any holiday treats.
But there are ways to navigate between overindulgence and deprivation, according to Julie Redfern, manager of Nutrition Consult Services at Brigham and Women's Hospital in Boston. She offers the following advice:
Eat a light snack before you go to a holiday party. That will prevent you from arriving hungry and overeating or gobbling down foods high in calories and saturated fat.
When you're invited to a party, offer to bring a healthy food dish.
Research how you can use healthy ingredients in your favorite holiday recipes. For example, using 1 percent milk instead of whole milk and cream in a traditional eggnog recipe can save almost 200 calories and 20 grams of fat per serving.
Wear tight clothes, such as form-fitting slacks, to holiday events. People who wear loose clothing tend to overeat without realizing it.
Staying away from the food table at gatherings will help you resist the urge to eat.
Carrying a clutch or handbag will keep your hands busy and reduce the likelihood that you'll reach for every treat that passes your way.
Use a small plate or no plate. You'll eat less if you have to walk back and forth to get food.
Keep portion control in mind. A dinner plate should be half vegetables, a quarter protein, and a quarter carbs. Avoid going back for seconds and thirds.
You can have dessert, but keep the portions small.
Beware of high-calorie holiday drinks such as eggnog and apple cider. Have only a small cup.
Plan to go for a family walk after your main holiday meal.

SOURCE: Brigham and Women's Hospital, news release, Nov. 18, 2009
HealthDay
Copyright (c) 2009 ScoutNews, LLC. All rights reserved.

Give Thanks With Each Bite

This Thursday eat slowly and consciously, savoring your food and your company. It can take several minutes for your body to feel full. Give it time to tell you what it needs.

It's the Holiday Time of the Year

Taking Time to Eat Properly

The pleasures of the holiday season include sharing time with friends and family, shopping, baking, and attending parties—and are in addition to our regular daily schedules. This translates to extra demands of our time and energy, which can increase stress. One of the first things to go when we’re stressed is our diet. Everyone responds to stress differently. For some, stress can trigger overeating, while it suppresses appetite in others.

With this in mind, plan ahead to ensure you eat as healthfully as possible. If you are a stress eater, don’t binge or grab whatever is in sight. Keep healthy snacks on hand such as carrot sticks, broccoli florets with low-fat dip, fresh fruit, pretzels, nonfat yogurt, and low-fat vanilla wafers. When the urge hits, go for the healthy snack instead of the holiday cookies.

Essential to any healthful diet is a proper breakfast. This will give your metabolism a kick-start and help prepare you for the busy day ahead. Also remember to take healthy foods to work to have on hand for mid-morning and afternoon snacks. Keep quick, healthy foods on hand such as fresh, canned, or frozen fruits, vegetables, and beans. Pre-rinsed and prepared spinach and lettuce leaves are also great when your time is limited.

If you know you are going to be attending an evening office or dinner party, eat sensibly throughout the day so you can enjoy something special later. If you are worried about overeating at the party, eat a healthy snack right before going. Don’t mindlessly fill your plate with whatever is available. Be selective and only choose foods you really want to eat. Minimize the fried foods and select more healthy choices such as boiled shrimp, crackers, bread, and fruit. If you want a dessert you don’t have to eat the entire piece! Many times, a few bites will satisfy the sweet tooth.

Adapted from an article by Michele M. Doucette, PhD
From the "America on the Move" website

Youth Cross Country Ski Program

Girls and boys, ages 5 to 12, (moms and dads are encouraged to participate also) should take advantage of this great opportunity to enjoy our outdoor winter wonderland. Learn the techniques and skills of cross country skiing.

Cross country skiing is a family activity, a great lifetime sport and an outdoor adventure. Ski days will be held on the following Sundays:

December 13 and 20

January 3, 10, 17, 24, and 31

February 7 and 14

from 1:30 to 3:30 on the Carey Lake Ski Trail Head Number One.

Registration and informational night will be held Sunday, December 6th at 5:00 p.m. in the Little Theater Room, in the Memorial Building. This program is offered by Hibbing Parks & Recreation in cooperation with the Minnestoa Youth Ski League Association.

Make Friends and stay active!

A Tip for Great Workouts

The most important tip for having a great workout is to do what you enjoy. There's no best exercise or best time of day to workout; it's up to you figure out what makes you happy. Experiment with different types of exercise at different times of day to figure out what you enjoy the most. You'll find it much easier to stick to your program.

Crispy Potato Skins

By Mayo Clinic staff

Dietitian’s tip:
You can use any number of herbs or spices to season the potato skins. Try fresh basil, chives, dill, garlic, cayenne pepper, caraway seed, tarragon or thyme.

Serves 2

Ingredients:
2 medium russet potatoes
Butter-flavored cooking spray
1 tablespoon minced fresh rosemary
1/8 teaspoon freshly ground black pepper

Directions:
Preheat the oven to 375 F.
Wash the potatoes and pierce with a fork. Place in the oven and bake until the skins are crisp, about 1 hour.
Carefully – potatoes will be very hot – cut the potatoes in half and scoop out the pulp, leaving about 1/8 inch of the potato flesh attached to the skin. Save the pulp for another use.
Spray the inside of each potato skin with butter-flavored cooking spray. Press in the rosemary and pepper. Return the skins to the oven for 5 to 10 minutes. Serve immediately.

Nutritional Analysis (per serving)
Serving size: 2 potato skin halves
Calories 114
Cholesterol 0 mg
Protein 2 g
Sodium 12 mg
Carbohydrate 27 g
Fiber 4 g
Total fat 0 g
Potassium 332 mg
Saturated fat 0 g
Calcium 20 mg
Monounsaturated
Fat 0 g

You've Had a Hard Day! Don't Just Sit!

It is tempting to just sit in front of the TV after a long hard day. But just lace up those shoes and go for a quick walk first. Remember, walking will make you feel less tired. Just lying around can make you fatigued. Walking is invigorating – it encourages blood flow to the brain and other organs, boosting alertness and energy.

Begin Fresh Every Monday

Great advice for the "Healthy Monday" website.

Make Monday the January of every week. Begin fresh by reaffirming your resolutions. Recommit every Monday to sustain your healthier lifestyle and look forward to feeling great.

Great American Smokeout

November 19, 2009 marks the 34th Annual Great American Smokeout. During this day Americans from coast to coast will try to give up cigarettes for 24 hours.

Smoking harms nearly every organ of the body, causing many diseases and affecting the health of not only the smoker but all of those around them. Quitting smoking has immediate as well as long-term benefits. Take a few minutes to make the decision to be smoke-free on November 19th and every day after.

But also remember, smoking is tough to do alone. Smokers are more successful in quitting when they have support from family and friends and use nicotine replacement products, prescription medication or read stop-smoking guides.

If you smoke ask your healthcare provider for recommendations.

Sweet and Spicy Snack Mix

By Mayo Clinic staff

Dietitian’s tip:
Instead of peanuts and pretzels, this Chex Mix version includes garbanzos and dried fruit. You not only increase the amount of fiber in the spicy snack mix, but also reduce the fat and sodium.

Serves 12
Ingredients
2 cans (15 ounces each) garbanzos, rinsed, drained and patted dry
2 cups Wheat Chex cereal
1 cup dried pineapple chunks
1 cup raisins
2 tablespoons honey
2 tablespoons reduced-sodium Worcestershire sauce
1 teaspoon garlic powder
½ teaspoon chili powder

Directions
Preheat the oven to 350 F. Lightly coat a 15 ½-inch-by-10 ½-inch baking sheet with butter-flavored cooking spray.
Generously spray a heavy skillet with butter-flavored cooking spray. Add garbanzos to the skillet and cook over medium heat, stirring frequently until the beans begin to brown, about 10 minutes.
Transfer garbanzos to the prepared baking sheet. Spray the beans lightly with cooking spray. Bake, stirring frequently, until the beans are crisp, about 20 minutes.
Lightly coat a roasting pan with butter-flavored cooking spray. Measure the cereal, pineapple and raisins into the pan. Add roasted garbanzos. Stir to mix evenly.
In a large glass measuring cup combine honey, Worcestershire sauce and spices. Stir to mix evenly. Pour the mixture over the snack mix and toss gently. Spray mixture again with cooking spray. Bake for about 10 to 15 minutes, stirring occasionally to keep the mixture from burning. Remove from oven and let cool. Store in airtight container.

Nutritional Analysis (per serving)
Serving size: ½ cup
Calories 154
Cholesterol 0 mg
Protein 3 g
Sodium 192 mg
Carbohydrate 36 g
Fiber 3 g
Total fat trace
Potassium 225 mg
Saturated fat trace
Calcium 41 mg
Monounsaturated
Fat trace

Don't Super-Size It!

Aim for 2000 calories per day. Ban the following words from your food vocabulary – jumbo, deluxe, super-sized, all-you-can-eat, and triple-decker.

Use the following visuals when thinking about portion sizes:

½ cup of vegetables or fruit is about the size of your fist.
A medium apple is the size of a baseball.
A three-ounce portion of meat, fish or poultry is about the size of deck of cards.
A single-serving bagel is about the size of a hockey puck.
1 ½ ounces of cheese is the size of a pair of dice.
One tablespoon of peanut butter is about the size of the tip of your thumb.

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.

For Men Only!

Survival Tips for Good Health
Thursday, September 17, 2009
Knights of Columbus Hall
2611 E. 13th Ave.
Hibbing

Registration: 4:30 - 5:45

Keynote speaker will be Rod Raymond, one of a few Master Personal Trainers in the country. Rod was a two-time Olympic trials participant, an international endurance champion and was noted among the fittest athletes in the world by two different publications after his victory in one of the World's toughest races, the Swiss Gigathlon. He was also a finalist on the television show "Survivor".

There will also be dinner and speakers on good nutrition and low impact exercises.

Due to the generosity of sponsors, registration is free.

To register by phone, call: 218-362-6665 or 888-870-8626 ext. 6665

To register online go to: www.range.fairview.org

Please register by September 11th.

This program is sponsored by the Central Mesabi Medical Foundation and Fairview University Medical Center - Mesabi, and Pfizer Pharmaceuticals.

Get Your Energy From Carbohydrates

Carbohydrates are a major source of energy for your body. Everybody needs carbohydrates in there diet and you need both the simple and the complex carbs. Just make sure that you are getting fiber, vitamins, calcium, etc. and not just refined sugar.

It is best if most of your simple carbohydrates come from fresh fruit and low-fat milk. The complex carbohydrates should be from unrefined, whole grains, vegetables, and oatmeal.

Make Health Part of Your Family Routine

HealthDay has reported that a CDC study finds that good diet, no smoking, and regular exercise (maintaining a healthy weight) lowers the risk of chronic disease by 80%. The recent article also quotes Dr. David L. Katz, director of internal medicine and preventive medicine/public health at the Prevention Research Center at the Yale University School of Medicine. He called the strength of the connection between healthy behavior and long, healthy life "incredible."

"This study is essentially a reaffirmation that an amazingly short list of behaviors, which we've been hearing about for about 15 years, massively influence our risk for premature death and for developing all of the major chronic diseases all of us spend most of our time studying and being concerned about," Katz said.

"And so I think of this study as an invitation to every mom and dad -- to every family -- to try and shore up their commitment to eating well, and try to make exercise part of their routine culture, and to not smoke," he observed. "It's an opportunity to endow your child with an 80 percent reduced likelihood of ever getting a heart attack or ever dying of cancer."

Still, it's tough in a sedentary, affluent age to take some of these simple steps, Katz added. "It's an incredible opportunity that we have thus far failed to exploit," he said.

Preventing Mosquito Transmitted Disease

The Minnesota Department of Health gives the following tips:

The number of mosquitoes that are actually capable of causing infection in humans is relatively small, but it is always advisable to take preventive measures to protect yourself.

• Wear mosquito repellent containing up to 30% DEET (10% for children).
• Wear long sleeve shirts and pants.
• Avoid outdoor activity at peak mosquito feeding times (dawn and dusk).
• Eliminate water-holding containers (buckets, tires, etc.) from your property.This will reduce numbers of several mosquito species.

Fat Confusion

Everyone needs some fat in their diet. What kind of fat you consume is the important point.

Saturated fats, primarily found in animal sources including red meat and whole milk dairy products, raise the low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD). Substitute lean meats, skinless poultry, and low-fat or nonfat dairy products, fish and nuts. Other saturated fat sources include vegetable oils such as coconut oil, palm oil and foods made with these oils.

Trans fat raises low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD), as well as lowering HDL, or good cholesterol. Trans fats are created by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation. Primary sources of trans fat are vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Monounsaturated fats - People following traditional Mediterranean diets, which are very high in foods containing monounsaturated fats like olive oil, tend to have lower risk of cardiovascular disease, Primary sources are plant oils like canola oil, peanut oil, and olive oil. Other good sources are avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds.

Polyunsaturated fats – These includes the Omega-3 and Omega-6 groups of fatty acids which your body can’t make. Omega-3 fatty acids are found in very few foods – primarily cold water fatty fish and fish oils. Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. See below for more on Omega-3. Other sources of polyunsaturated fats are sunflower, corn, soybean, and flaxseed oils, and walnuts. It is important to know that these oils become unhealthy when heated due to the formation of free radicals, which can lead to disease.

Don't be confused about what your body needs to stay healthy.

For more information on healthy diets check out http://www.helpguide.org/.

Journal It!

Keep a wellness journal and write a quick note to yourself at the end of each walk. Write down the amount of time you walked, how many steps you took, where you went, and how you felt before and after.

Look back on previous entries to celebrate progress and see where your routine needs improvement. By recording how you feel at the end of every walk, you'll also have a quick reference any time you need motivation.

Baked Blueberry French Toast

Try this great recipe from the Staff at the Mayo Clinic:

Serves 9
Ingredients:
12-inch French or sourdough baguette
4 egg whites
1 cup fat-free soy milk
¼ teaspoon nutmeg
1 teaspoon vanilla
4 tablespoons brown sugar, divided
¾ cup blueberries, coarsely chopped
1 tablespoon canola oil
¼ cup chopped pecans, toasted (optional; not included in the nutritional analysis)

Directions:
Spray a 9-inch square baking dish with cooking spray. Cut 10 1-inch-thick slices from baguette. Arrange in baking dish. In a large bowl, whisk egg whites until frothy. Then whisk in milk, nutmeg, vanilla and 2 tablespoons brown sugar. Pour evenly over bread, turning slices to coat evenly. Cover pan. Chill at least 8 hours or overnight, until liquid is absorbed by bread. Preheat oven to 400 F. Drop blueberries evenly over bread. In a small bowl, stir together 2 tablespoons brown sugar and oil, and pecans if you wish. Spoon evenly over bread. Bake, uncovered, about 20 minutes, until liquid from blueberries is bubbling.

Nutritional Analysis (per serving)
Calories 146 Cholesterol 0 mg
Protein 5 g Sodium 259 mg
Carbohydrate 25 g Fiber 1 g
Total fat 3 g Potassium 79 mg
Saturated fat 0.5 g Calcium 65 mg
Monounsaturated fat 1.5 g

Good Food, Regular Exercise, No Stress

Eat healthy; get regular exercise; handle your stress. A new study in the current issue of Obesity reinforces that this is still the best way to stay healthy.

The study that was recently concluded studied female monkeys placed in a community setting. The females with the most stress had the most stomach fat. Social stress sends body fat to the stomach and this in turn raises your risk for heart diseases.

For more details see the article published in HealthDay on the Medline Plus web site.

Back to School Health Tip

School shopping has begun! If you are buying a new or a first backpack for your child the American Academy of Pediatrics has the following tips:

• Choose a backpack with wide, padded shoulder straps and a padded back.
• Pack light.
• Organize the backpack to use all of its compartments. Pack heavier items closest to the center of the back. The backpack should never weigh more than 10 to 20 percent of the your child’s body weight.
• Always use both shoulder straps. Slinging a backpack over one shoulder can strain muscles.
• Consider a rolling backpack. This type of backpack may be a good choice for students who must tote a heavy load. Remember that rolling backpacks still must be carried up stairs, and they may be difficult to roll in snow.

Don't Quit! Keep Trying!

Don't let one slip knock you off track!

If you've been less active or not eating as healthfully as you'd like to, use it as an opportunity to start fresh with renewed energy and enthusiasm. Remember to not feel guilty! One lapse won't prevent you from reaching your long-term health goals. Put it in perspective of a whole lifetime of healthy choices.

Save Calories

Save calories in the kitchen!

The right cooking equipment can help you make healthy, delicious meals with fewer calories.

Try these great gadgets:
Silicone baking sheets and nonstick pans - they eliminate the need to grease before you bake.

Salad spinner - dries your leafy greens so that excess moisture doesn't water down your salad dressing and tempt you to use more than you need.

Spray bottle or "mister" - allows you to apply just the right amount of oil, dressing, or marinade.

Soy is Good for Your Heart

Soy foods can lower your risk of heart disease by helping to reduce both your total cholesterol and your LDL ("bad" cholesterol). Adding 25 grams of soy to your diet every day, the amount shown to lower your risk for heart disease, is easy! Try soy milk on your cereal, or splash it into your morning tea or coffee. Soy nuts are delicious on salad and give it a little bit of extra crunch. Or be creative the next time you host a dinner and try soybeans edamame-style as an appetizer.

SuperFoods

Have you heard of "superfoods?" These are foods that are exceptionally rich in nutrients. Here are two delicious and versatile superfoods to try adding to your family's menu this week:

• Spinach. Spinach is great in salads, pasta, on sandwiches, or in burritos. Packed with fiber and nutrients, spinach also has plenty of fiber, folate, calcium, iron, magnesium, and protein. This superfood has been shown to combat heart disease, certain cancers, and stroke.
• Salmon. Grilled or smoked, salmon is a great source of omega-3 fatty acids and helps decrease your risk of heart disease and some cancers. Other healthy fish varieties include cod, tuna, and halibut.

Be Safe When Walking

Be safe while adding steps to your day!

Try these tips for a workout that's both healthy and safe:
▪Walk in well-populated areas during daylight hours.
▪Wear a reflective jacket and shoes or a flashing light if you go out at dusk or in the early morning.
▪Carry a cell phone or money to make a call in case of emergency.
▪Take a buddy. You'll be safer and have more fun!
▪Bring water if you're planning a lengthy walk or exercise session.

You Need Your Vegetables

There are five categories of vegetables, and you need them all. Vegetables are nutrient-packed, high in fiber, and are a good choice for those trying to reduce calories.

This week, focus on two of the categories and incorporate them into your diet every day:

• Dark greens - these include broccoli, spinach and other leafy greens.
  
• Orange - carrots, squash, pumpkin, and sweet potatoes.

Have fun including them into your normal dishes, or try a new recipe! Discover more about vegetables, including recommended serving sizes, at http://www.mypyramid.gov/.

New Fairview Plaza

The newly renovated Fairview Plaza health care facility at 1200 East 25th Street in Hibbing is open for business. Many services previously located at the hospital are in the new building and include:

• JobCare - Occupational Health Services
• CrossRoads - A social interaction program for active generations
• Dr. Jay Hildenbrand - Chiropractic Services
• HealthLine Billing Service - Specializing in professional billing and reimbursement services for health care professionals
• Community Health - partnerships in the community providing outreach programs and education to promote health, healthy choices and disease prevention
• Northeast Minnesota Area Health Education Center - Sustain and strengthen NE MN health care workforce development through collaboration between communities and academic institutions
• Memorial Blood Center - Blood typing and blood donations

Watch for details for the open house to be held on July 22, 2009 from noon until 2:00 p.m.

Bike the Mesabi Trail

Biking is great exercise. Get in shape, have fun, and consider the following event:

Great River Energy/Mesabi Trail Tour
Saturday, August 8th
Celebrate a great tradition on the Mesabi Biking Trail

Registration for the Tour includes all the following fun events, activities and entertainment for one incredibly low price:
Your choice of three different routes - 50, 34, or 9 miles
Live concert and picnic dinner at the finish line
Free T-shirt for each participant
Two Day Mesabi TrailSM Wheel Pass
Transportation of riders and bicycles from Chisholm to start points in Grand Rapids, Marble, or Hibbing
Interpretive rest stops along the Mesabi Trail with food, refreshments, and entertainment.Charitable proceeds will be donated to Independent Public Radio and the Mesabi Trail.

For more information and registration go to
http://www.mesabitrail.com/great-river-energy/

Even When Budgets Are Tight Physical Acitivity Is Important

Even if a gym membership does not fit into your budget, it does not mean that your health has to suffer. Remember to make a difference or to maintain overall health it is recommended that you be "physically active". Physical activity does not only happen in a gym. Any body movement expends energy.

HealthDay recommends the following options for staying active:

• Buy a pedometer for less than $20. Studies show that being able to see how far you have travelled provides instant gratification. You may even go an extra block or mile!
• Get a jump rope. Nothing gets the heart going like a little jumping.
• Use your own body weight or other less expensive alternatives to provide resistance - push -ups, sit-ups, plastic bottles filled with sand or water, inexpensive elastic bands tied to door knobs. All are great options.
• Play with your kids, dog, or friends.

Remember it is always important just to take the extra step!

Swimming is Great Exercise

Remember that the beaches are open until August 9th. Certified lifeguards will be on duty at Kelly Lake Beach and Carey Lake Beach from 1:00 until 5:00.

Don't like to swim at the beach? The Hibbing High School old pool is available for OPEN SWIM Monday through Thursday from 2:00 until 3:00. It is $2.00 per person payable at the door and limited to the first 25 paid swimmers.

Cut Back on Sweets and Keep Walking!

According to the Mayo Clinic physical activity alone will not help you to lose weight. You must eat few calories every day.

“Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your typical diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories).”

This doesn’t mean you can give up that walking program. Studies also show that people that exercise or have daily physical activity tend to maintain a healthy weight more often than those that just crash diet.

Manage Diabetes With Help

The Fairview University Medical Center - Mesabi has a Diabetes Resource Center. The Center offers a series of group sessions or individual appointments for people with pre-diabetes, type 1 diabetes, type 2 diabetes or gestational diabetes to learn how to manage your diabetes. Topics include individualized meal planning, monitoring glucose levels, medication management, how to develop an exercise plan, coping with diabetes, balancing diabetes management into your lifestyle and more. Group sessions meet in the Hull Rust rooms (formerly Multi Purpose rooms) at the Medical Center.

For addition information and group session schedule please call 218-362-6224.

Never Too Late to Start a Healthy Lifestyle

Small changes do make a difference and they are easier to implement and sustain.

Here are some simple, small steps you can take to achieve better health and wellness.

1. Step it up. Track your steps and ADD 2,000 STEPS to your daily routine. Wear a pedometer to keep track. Take the stairs instead of the elevator and walk to places close to home instead of driving.
2. Make calories count. Bypass sugary sodas and REACH FOR LOW FAT OR FAT FREE MILK instead. Milk offers more nutrients per penny than almost any other beverage option in the supermarket. It provides key vitamins and mineras like calcium and vitamin D.
3. Rise and dine. DON'T SKIP BREAKFAST to cut calories or time. Studies show that people who eat breakfast are most likely to maintain a healthy weight.
4. Pat yourself on the back. REWARD YOURSELF for making small changes. It can motivate you to make even more.
5. Set the stage for success. CREATE AN ENVIRONMENT THAT SUPPORTS HEALTHY BEHAVIORS. Stock the pantry and refrigerator with healthy foods, and keep them in front so you'll reach for them first. Keep a pair of walking shoes at work so you can take that walk at lunch. Recruit a co-worker to walk with you. You'r much more likely to succeed with a buddy.

Healthy Recipe

Vegetarian Chili

This heart-healthy meatless version of your favorite chili is low in saturated fat and high in fiber. It is sure to win the hearts of the ones you love!

Ingredients
1 teaspoon canola oil
3 cloves garlic, minced
½ medium onion, diced
2 medium carrots, sliced and halved
1 green pepper, diced into ½ inch pieces
2 cans chili beans, drained and rinsed
2 cans diced tomatoes, undrained
2 cups low-sodium vegetable juice
1 packet mild chili seasoning
Cayenne pepper or hot sauce as desired
2 tablespoons chili powder
¾ cup bulgur wheat
Garnish with nonfat sharp cheddar cheese, shredded and diced green onions

Directions
In Dutch oven or large saucepan, sauté garlic and onion in oil for 3 minutes. Add carrots and green pepper and sauté for an additional 5 minutes. Add remaining ingredients, cover, and simmer for 1 hour or until bulgur is cooked. If needed, add more vegetable juice if chili mixture gets too thick. Serve into bowls and sprinkle with nonfat sharp cheddar cheese.

Yield: 6 servings
Serving Size: 1 ½ cup

Nutrient Facts
Calories: 196
Total fat: 2 g
Saturated fat: 2 g
Calories from fat: 17
Cholesterol: 1 mg
Dietary Fiber: 10 g
Sodium: 643 mg

Recipe provided by Dr. Michele M. Doucette, PhD and America on the Move website.

Small Steps Toward Health, One Monday at a Time

The Healthy Monday campaign began in 2006. After a weekend of fun make sure that Monday is the day you recommit to a healthy lifestyle.

The "Healthy Monday" website says Monday should be the day that all health breaks loose.
"It’s a movement of people and organizations who commit every Monday to the behaviors and actions that will end preventable disease in the U.S." The website offers numerous tips and ideas on getting your life back on track from promoting meatless Mondays to Monday 2000 which supports the Food and Drug Administration's recommendation of eating 2000 calories per day.

The tip for today is:

"This Monday prepare for the 4th with fruit -
Go red, white and blue with pomegranate, bananas and grapes in your salad. Blend strawberries, plain non-fat yogurt and blueberries for a smoothie rich in flavor and antioxidants. Who thought eating healthfully could be so patriotic?"

Be Happy!

There's a definitive connection between living well and healthfully and having a cheerful outlook on life.

Thought for the day: You can't be unhappy when you're smiling or singing.

Flossing is Important!

Recent studies make a direct connection between longevity and teeth flossing.

According to www.mayoclinic.com:

"You can't reach the tight spaces between your teeth or under your gumline with a toothbrush. That's why daily flossing is important. When you floss:

Don't skimp. Break off about 18 inches of dental floss. Wind most of the floss around the middle finger on one hand, and the rest around the middle finger on the other hand — leaving about 1 inch to floss your first tooth.

Take it one tooth at a time. Use your thumbs and forefingers to gently pull the floss from the gumline to the top of the tooth to scrape off plaque. Rub the floss against all sides of the tooth. Unwind to fresh floss as you progress to the next tooth.

Keep it up. If you have trouble getting floss through your teeth, try the waxed variety. If it's hard to manipulate the floss, use a floss holder or an interdental cleaner — such as a dental pick or stick designed to clean between the teeth."

Thought for the day: Floss and be your body's boss.

Individualized Nutrition Counseling

Did you know that individualized nutrition counseling is available through Fairview University Medical Center - Mesabi?

Outpatient nutrition counseling is available to educate clients on a variety of nutrition issues including: diabetes, weight loss, hypoglycemia, heart disease, sodium restriction, renal disease, fiber modifications, eating disorders, prenatal nutrition, and others. For more information on this program just call 218-362-6111.

Check out the American Psychiatric Association's Webstie

Keeping your mental health in balance during times of increased stress – such as the current economic crisis – is an important part of your overall health and well-being. The challenge is to find effective ways to cope with this stress.
The American Psychiatric Association offers the following tips:

Balance Your Needs
Mental health is essential to overall health. Recognize that stress affects your entire body. Physical activity, diet, sleep and stress management all play a part in having a healthy mind and a healthy life. Taking care of your own needs will help you remain healthy and able to respond to the needs of your family.

Surround Yourself with Supportive People
Look to family and friends for support when facing an emotionally stressful situation. Surround yourself with people you trust and who have your best interests in mind. Their encouragement and feedback will help you think positively.

Focus on the Positive
Avoid activities that cause you to dwell on why you’re stressed. Amid the steady drumbeat of negative economic news, limit your news consumption and make time for other activities, such as listening to music or reading a book. Make sure conversations with friends, family or co-workers do not dwell too long on stressful or negative topics.

Socialize and Have Fun
Invite friends and family for low cost and fun activities – watch a movie or play a game at home, take a hike or a walk, and/or arrange a neighborhood cookout. Inexpensive social activities can help keep you and your family healthy and focused on the positive.

Know When to Get Additional Support
Stay in tune with how you are feeling. Even when you are taking positive steps to manage stress, you can get to a point where you need additional help. If you notice that stress is interfering with your daily life, there are many places you can turn to for support – including your family doctor, religious or spiritual advisor, or a mental health professional.

For the complete article see the American Psychiatric Association's website: Healthy Minds. Healthy Lives.

Wear Your Seat Belt

Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes.
Buckle that belt and protect your health and your life.

Thought for the day:
Buckle down and buckle up.

Reduce Stress

Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible.

Thought for the day:
When seeing red, think pink clouds….then float on them.

Fruits and Veggies

According to the CDC:

"Summer is a great time to enjoy everything the season has to offer, including an abundance of fresh, tasty produce at its peak!

As part of a nutritious, seasonal dinner, try cutting up and grilling fresh peppers, sweet onions, zucchini, yellow squash, eggplant, and more. For dessert, follow up with a fresh fruit salad of melon, strawberries, grapes, blueberries, cherries, and other fruits. The vibrant colors will liven up your meal, and the appealing flavors and aromas will tantalize your taste buds!"

Okra is the vegetable for the month of June. Try this recipe

Okra and Green Beans
Makes 6 servings
Source: University of Illinois Extension
Ingredients
1 lb okra, uncut
1 Tbsp olive oil
1 medium onion, diced
1 lb fresh green beans
2 large garlic cloves, crushed then chopped
1 cup water
½ tsp salt
½ tsp ground pepper
1 6-ounce can tomato paste

Wash okra pods, trim stems, do not remove caps. Rinse well and drain. Wash beans and cut into 3 inch lengths. Combine water, tomato paste, olive oil, onion, garlic, salt and pepper in a sauce pan and mix well. Heat, stirring frequently, until mixture comes to boil. Add okra and beans and additional water if necessary to almost cover vegetables.Reduce heat to low, cover and simmer gently until vegetables are crisp-tender, 20 to 30 minutes. Serve it warm or cold. *This dish can also be oven-baked. Instead of simmering, lightly cover with aluminum foil and bake for 30 minutes at 350°F.

Nutritional analysis per serving: Calories 106, Protein 5g, Fat 3g, Calories From Fat 19%, Cholesterol 0mg, Carbohydrates 19g, Fiber 7g, Sodium 187mg.

Quit Smoking!

The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers.

Thought for the day:
Give up just one cigarette…. the next one.

Cut Out the Fat!

Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise.

Thought for the day: Lean, mean, fat-burning machine…. Then be one!

Move More!

Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

Health is Everything.

"He who has health has hope, and he who has hope has everything." -Arabian Proverb

Don't Fry Day

Celebrate the National Council on Skin Cancer Prevention's first annual “Don’t Fry Day," co-sponsored by the American Cancer Society, by practicing sun safety on May 22, 2009.

Statitistics show that more than 1 million skin cancers are diagnosed each year in the United States. Most are caused by too much exposure to UV rays (direct sun or tanning beds).

You can protect yourself by following some very easy guidelines:

Cover up.

Use sunscreen.

Wear a hat and sunglasses.

Avoid midday sun and tanning beds and sunlamps.

Leave Yourself Reminders to be Healthy!

Trying to find time to exercise? Use some cues and reminders that will make it easy. Place your exercise gear next to your alarm clock to encourage you to work out first thing in the morning. If you pack a lunch, include a reminder to signal you to take a quick walk on your lunch break. Schedule your workout in your day planner, or set your computer to let you know when it's time to get out and exercise.

Fit City Event a Little Wet and Cold

The committee wants to thank all those hardy health conscious people that braved the soggy weather to attend the 4th Annual Fit City Event held at Bennett Park on May 5th. There were still over 100 people that checked out the information offered by various organizations and businesses.

We will be making phone calls to all the drawing winners later today.

Thanks again for supporting this event.

Swine Flu

What is swine flu? --Swine Influenza (swine flu) is a respiratory disease of pigs caused by type A influenza viruses that causes regular outbreaks in pigs. People do not normally get swine flu, but human infections can and do happen.

Is this swine flu virus contagious? -- CDC has determined that this swine influenza A (H1N1) virus is contagious and is spreading from human to human. However, at this time, it not known how easily the virus spreads between people.

What are the signs and symptoms of swine flu in people? -- The symptoms of swine flu in people are similar to the symptoms of regular human flu and include fever, cough, sore throat, body aches, headache, chills and fatigue. Some people have reported diarrhea and vomiting associated with swine flu. In the past, severe illness (pneumonia and respiratory failure) and deaths have been reported with swine flu infection in people. Like seasonal flu, swine flu may cause a worsening of underlying chronic medical conditions.

How does swine flu spread? -- Spread of this swine influenza A (H1N1) virus is thought to be happening in the same way that seasonal flu spreads. Flu viruses are spread mainly from person to person through coughing or sneezing of people with influenza. Sometimes people may become infected by touching something with flu viruses on it and then touching their mouth or nose.

Lose Weight and Save the Planet

According to a recent report in HealthDay News watching your weight does more than protect your health. It also may help fight climate change.

Researchers at the London School of Hygiene & Tropical Medicine say that because food production is a major contributor to greenhouse gases, a lean population, such as in Vietnam, consumes about 20 percent less food and produces fewer greenhouse gases than a population in which 40 percent of people are obese, a rate close to that of the United States.

Also, less energy is required to transport slim people, say the researchers, Phil Edwards and Ian Roberts, of the school's Department of Epidemiology and Population Health.
They calculated that a lean population of a billion people would emit 1,000 million tons less transportation-related carbon dioxide equivalents a year than an obese population would emit.

5K Cardinal Fiesta Run/Walk

Benefit both yourself and HCC. Enter the Hibbing Community College 4th Annual 5K Cardinal Fiesta Run/Walk.

Date: Saturday, May 2, 2009
Check In: 7:00 a.m.
Run/Walk Starts: 8:00 a.m.

Early Entry Fee (before April 30th): $15 per participant
Family Rate: 3 or more $40

$20 per participant on the day of the race

All finishers receive a T-Shirt, and awards will go to the top competitors in each age category.

All proceeds go to Hibbing Community College Foundation Scholarship Fund.

Contact Donna Groettum to register:
218-262-6786
donnagroettum@hibbing.edu

Balance Your Calories and Your Exercise

Make the most of your steps. Watching what you eat is important even when you're physically active. Energy balance - calories in are equal to calories expended - is essential for weight management. If you decide to indulge in dessert, extend your walk or include some hills to help balance your calorie intake. Don't have time for a walk today? Make sure to eat light and healthy meals, and get back to your exercise routine as soon as you can.

Changes to Preschool Story Time

Beginning April 14, Preschool Story Time will change to a somewhat different format. After regular stories and songs in the Children's Room, we will head downstairs to the auditorium for an interactive and creative session based on the "Letter of the Day." After that session is complete, children are then welcome to play with the toys.

This week's letter is "N." See you there!

The Weather is Great for Walking

Blaze new trails by checking out Hibbing's parks, bike paths, and scenic areas. Check out the Bennett Park Park walking paths. The Mesabi Trail bike path is great! Plan a vacation or weekend get away that will add extra steps to your day. Visit a state park or check out walking trails in other communities.

Visit http://www.nps.gov/parks/html and http://www.traillink.com/ for some new walking ideas.

Have a Snack and Don't Feel Guilty

Snack are not bad! When you make healthy choices and don't overload on calories, snacks can be a healthful part of your day. Choosing your snacks carefully help to curb cravings, regulate cholesterol and blood sugar levels and meet your nutritional needs.

Try these ideas:
Munch on an apple or enjoy a non-fat yogurt mid-morning.

Crunch on celery sticks, baby carrots or rice cakes a few hours after lunch.

Pop some low-salt, low-calorie popcorn for evening munchies.

Watch your portion sizes when preparing your snack. The idea isn't to add more meals to your day, but to space out the calories you eat and avoid strong cravings. Other great snack foods are almonds and frozen grapes.

100 Fewer Calories Per Day

A quick and easy way to take in 100 fewer calories is to watch the calorie content in the beverages you consume. You might be surprised by the number of calories in a soda, coffee drink, or alcoholic beverage. Limit the number of times you have these beverages every week, and choose sparkling water with a squeeze of lemon or lime, hot or iced herbal tea (plain or with a small amount of honey), or low-sugar beverages whenever possible.

Walk To Create a World Free of MS

Join the movement. Walk MS unites the community and keeps us all moving forward. Register today to join the Iron Range Walk MS in Chisholm on Sunday, May 3, 2009.

For more information and to register:

www.walkMS.org

800-582-5296

Help Your Children To Be Mentally Healthy

Explore the nine basic traits of human temperament and how these traits can be appreciated and nutured to help each child reach their full potential. Because temperament is a set of inborn traits, understanding each child's unique temperament will help adults understand how he or she learns best and provide learning tools to last a lifetime.

Pediatric Speaker Information Night
Who is My Child? Understanding Children's Temperaments

Pediatric Speaker Information Nights are free and open to the public.

Presenter: Terry Gilberston, PBS eight Ready to Learn Coordinator

Tuesday, April 7th, 2009 6:30 PM - 8:00 PM

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

Remind Yourself To Exercise

Trying to find time to exercise? Use some cues and reminders that will make it easy. Place your exercise gear next to your alarm clock to encourage you to work out first thing in the morning. If you pack a lunch, include a reminder to signal you to take a quick walk on your lunch break. Schedule your workout in your day planner, or set your computer to let you know when it's time to get out and exercise.

Eating Out Safely

Staying healthy and avoiding foodborne illness involves more than just tossing out all of your peanut butter products. It also involves methods of food preparation and storage. With the free Eating Out Safely package of publications from the U.S. Food and Drug Administration and the Federal Citizen Information Center, you’ll learn how to keep your family’s food safe, whether you’re picking up sandwiches from the corner deli, sitting down for a fancy meal or reheating leftovers in the microwave.

Ready-to-eat foods are often a quick and easy way to get a meal on the table at the end of a busy day, but if not properly cooked or refrigerated, they may be prone to carrying bacteria, like Listeria. Find out which commonly eaten foods easily grow Listeria, learn the symptoms of a Listeria infection and who’s most at risk and get tips for making sure your food is bacteria-free.

Eating Out Safely also offers a guide that answers questions about how long doggie bags can be kept and how to safely reheat meals. It suggests storing cold foods at 40 degrees F or lower and warming hot foods to 145 degrees F before eating them. The package also offers tips for ordering food in restaurants, such as avoiding uncooked selections and making sure meats are cooked thoroughly.

Help keep foodborne illnesses off your table by learning more with the free Eating Out Safely package.

There are three easy ways to order:

Send your name and address to Eating Out Safely, Pueblo, Colorado 81009.

Visit www.pueblo.gsa.gov/rc/n87eatingoutsafely.htm to place your order online or to read or print these and hundreds of other federal publications for free.

Or call toll-free 1 (888) 8 PUEBLO. That's 1 (888) 878-3256, weekdays 8 a.m. to 8 p.m. Eastern Time, and ask for the Eating Out Safely package.

Get Moving to support a Cause!

Many local races and walks are held as fundraisers for various charities and organizations. Participating as a walker or runner is a great way to spread awareness, help fund research, and do something good for your mind and body.
One example is the West St. Louis County Relay for Life. The 2009 campaign has begun. Area cancer survivors and their supporters are already recruiting relay teams for the August walk. Most of the funds raised through the Relay go to cancer research, but some stays in the community to support local cancer patients.
Anyone interested in forming a team for the Relay may sign up online at www.relayforlife.org. They may also contact Cheri Burdick, team recruitment chairwoman, at 254-4692; Mark Demillo, event chairman, at demillomark@yahoo.com; or Renee Tomatz at Renee.Tomatz@mchi.com.

Remember to Pat Yourself on the Back

Celebrate your progress!

If you're having trouble staying active and eating smart, step back and look at how far you have come. Treat yourself to a new pair of walking shoes, a pass to a yoga studio, or lessons to learn an exciting new sport such as golf or tennis. Low-fat or vegetarian cooking classes are other great ways to get inspired, have fun, and stay healthy!

Also remember the little calorie savers really add up!

• Substitute a no-calorie sweetener for sugar
• Season your vegetables with lemon instead of butter
• Use nonfat milk in your coffee instead of creamer
  
  

Train for Future Fun!

Be a goal setter! Setting additional goals can help you have more fun and stay motivated. Consider training for a 5K or 10K walk or run. Decide that you want to do your normal routine, but faster or with more hills. Is there a hiking or camping trip that you have always wanted to do? Plan a weekend a few months from now and start training today.

Give the Gift of Health

Show your loved ones how much they mean to you. Give them the gift of health! Walking shoes, tennis supplies, gardening gear, and golf equipment are great ways to encourage your friends and family to get out and move more. Join them on a neighborhood walk, on the 9th hole, or at your local tennis court.

Give them a library card. Take a family walk to the library and check out the books, dvds, and magazines on fitness and healthy diet.

Participate in Fit City

Calling all participants! Do you engage in or does your organization offer a way to fit be that you would like to share with others? Maybe get them interested in your activity of choice? Then volunteer to participate in the fourth annual Fit City Event, the fun-filled community celebration that will be held from 3 to 6 p.m. Tuesday, May 5, at Bennett Park in Hibbing. Participants can set up a booth, give a demonstration or both. The event, organized by the Hibbing Healthy Lifestyles Coalition (HHLC), is aimed at showcasing ways to be active, stay fit and lead a healthy lifestyle. HHLC members are committed to creating and maintaining a city environment supportive of active living and providing opportunities for physical activity to people who live, work and play within the city. If interested in participating in Fit City, contact Nancy at the Hibbing Public Library at 362-5959 or Kelly at the Hibbing Daily Tribune at 262-1011.