Play is Safe Around Water

Each year, more than 7,000 drowning deaths occur in the United States . By playing it safe around water, you can reduce your risk of water accidents. Always swim with a buddy.
Know your swimming limits and stay within them. Swim in supervised areas only. Obey "No Diving" signs. Alcohol and swimming or boating do not mix. Use common sense when you are around water.

Health Statistic: In 2006, there were 46 drowning deaths in Minnesota; 19 in lakes, 15 in rivers, 5 in pools, 4 in ponds or gravel pits, & 3 in a bath or hot tub. (Minnesota Department of Natural Resources)

One place to play it safe in the water is Mccarthy Beach State Park. On Saturday, August 23, 2008 at 7:00 PM enjoy Ross Sutter, Celtic & Scandanavian buttonbox & guitar at McCarthy Beac h State Park. Make a day of it and enjoy the beach and hiking trails.

All The Details!

Walking with Google Maps

Get walking directions on Google Maps

You can now get walking directions on Google Maps that include the most direct, flat route, as well as the best use of pedestrian pathways. But you don't have to just be going on a walk to benefit from this new service; it's also helpful if you're using Google Maps for public transit directions and want the best way to get from one stop to another.

Google Maps


Explore the Tour de France with Street View

You can now (virtually) ride in the Tour de France using Street View on Google Maps. If you're a sports fan, this is a great new way to experience the famous race. If you enjoy nature and the outdoors, you can explore France's scenic countryside. If you're curious about French cities and cafes, here's an opportunity for you to see them up close. Whatever your interest, this is guaranteed to be an exciting ride!

Google Maps of Tour de France

Relay for Life

The West St. Louis county Relay for Life Hibbing event will be held at Bennett Park on August 8th and 9th.

Activities and Ceremonies start at 6:00 p.m. in the Park.

Go to the park and walk a lap or two of the luminaries path, learn about cancer research and health tips.

For general Relay info contact Mark DeMillo (event chair) at 218 262 5207.

St Louis County Fair

St. Louis County Fair - July 30 - August 1st
 
A great opportunity to get out and walk and get some fresh air! See the animals, competitions, arts and crafts displays and commercial exhibits and maybe go on a ride or two. Just be sure to try and walk past a few of those tempting food booths!

For more information go to http://www.stlofair.org.

McCarthy Beach

On July 26, at 7 PM, John Berquist will present a program about early mining and logging music and tales at McCarthy Beach State Park.

Make a day of it and enjoy the beach and hiking trails.

More tips to be Heart Smart at the Supermarket

• Sterols and stanols. Plant sterols and stanols are cholesterol-lowering substances often added to products like margarine and salad dressings. Review the label carefully to make sure a product states it offers the cholesterol-lowering benefits of plant sterols and stanols.
• Sodium. Look for phrases like "low sodium" or "reduced sodium." This is especially important in processed and canned foods. If a food is labeled as "reduced" in sodium, it has 25 percent less salt than the regular product.
• Trans fats. Eat trans fats sparingly, as they raise your bad cholesterol and lower your good cholesterol. Fried foods and processed foods that have a long shelf life are often loaded with them. The term "partially hydrogenated oil" on an ingredient's list indicates the food contains trans fats.
• Saturated fat. Butter, fatty cuts of red meat, and cheese made from whole milk are among foods with the highest amount of saturated fat -- a main dietary cause of high blood cholesterol.
• Opt for low-fat or non-fat dairy products, lean meats such as loin or round cuts, and liquid margarines instead of butter.

Be Heart Smart at the Supermarket

• The claim, "May reduce the risk of heart disease." A company can only put this statement on a food if scientific evidence exists that the U.S. Food and Drug Administration has decided is strong enough to support it.
  
• Nutrient content claims. The government regulates how a company can use terms such as "high," "low" or "reduced." For example, a food must have 3 grams of fat or less to be considered low fat, and a product that is high in a certain nutrient provides 20 percent or more of the daily value suggested by the FDA.
  
• Foods with fiber. Fiber helps the digestive system and lowers cholesterol. Look for the claims "high in fiber" or "excellent source of fiber," as these products have at least 5 grams of fiber per serving.
  
• A food listed as a "good source" of fiber has 2.5 grams of fiber or more.
  
• Omega-3 fats. Omega-3 fats have been shown to benefit the heart. Fish such as salmon, tuna, mackerel and trout are good sources of omega fats and are low in saturated fat

Do you have other label clues that you look for?

Healthy Hearing Facts

Healthy Hearing Facts

• Hearing impairment currently affects 10% of the population and is the 3rd most common chronic health condition in the U.S.
• One out of every three adults over 65 has a hearing loss
• Hearing loss contributes to social isolation, dementia and depression
• Every adult should have a base-line hearing test by the age of 30
• Adults over the age of 40 should have an annual hearing test
• Individuals with hearing and balance problems should seek care from a Doctor of Audiology (Au.D.)
• Hearing aids are the beginning of successful treatment for hearing loss. Training in their use is needed and follow-up is essential, as retraining is often needed to help the brain interpret sounds.
• Hearing healthcare is constantly improving due to new and improved technology and specialized care provided by Doctors of Audiology.

Sources: National Institute on Deafness and Other Communication Disorders; Audiology Foundation of America Thanks to bhNEWS

North Hibbing - Hull Rust Mahoning Mine Walking Tour

Start on the south side of Bennett Park and follow the walking trail up through the Park, by the horseshoe and bocce courts, the North Hibbing Cemetery, the Greyhound Museum, into North Hibbing, through the disc golf course past the bmx track and model airplane flying field and up to the mine view.

This 2.5 mile round trip walk includes a variety of activities to watch and learn and maybe even start a new hobby! Map and Historical details.

Take a Walk Downtown

16th Annual Gallery Hop will be June 26th from 3:00 - 7:00 p.m. walk the length of Howard St from 1st to 8th Avenue and back again. Enjoy a variety of art and music and visit with friends as you get some fresh air.

Hibbing Jubilee Events are fireworks the evening of June 27. Enjoy a parade and street dance in downtown Hibbing on June 28th.

Fit City Calendar
Go to http://www.hibbing.mn.us/ and Click on Fit City for more information and a calendar of community health and fitness related events.

Warm Weather is Here and Beaches are Open!

Beaches are open through August 10, 2008

During the summer season, certified lifeguards are on duty from 1:00 - 5:00 p.m. on days that are 65 degrees and sunny or 70 degrees and cloudy.

Hit the Beach and Cool Off! Lifeguards will be on duty when it is 65° and sunny or 70° and cloudy. Both beaches will be staffed with certified lifeguards from approximately 1:00 - 5:00 p.m. Alcohol is prohibited in all City Parks. All beach rules must be adhered to.

Carey Lake
Picnic tables, Bike and Hiking Trails, Swimming, Ornamental Planting, Fishing Piers, Natural Conservation

A 4 1/4 mile asphalt surfaced bike trial runs from Hibbing Community College into Carey Lake Park. The bikeway parallels Dupont Road (25th St.) for 3 1/2 miles.

Driving Directions: From Highway 169 in Hibbing, go east on 25th Street/Dupont Road for 3 1/2 miles to Carey Lake Park.

Kelly Lake Swimming Beach
Kelly Lake is a highly developed neighborhood park. A small neighborhood swimming beach with limited parking, reopened in 1982 after having been closed for almost 15 years because of poor water quality.

How do you rate are public beaches?

Second Hand Smoke

Secondhand smoke not only damages the delicate cells that line blood vessels but also disrupts the body's natural repair mechanism for those cells, a new study shows.

The research was done because there still are skeptics who doubt the health value of public smoking bans, said study co-author Stanton A. Glantz, professor of medicine at the University of California, San Francisco, Center for Tobacco Control Research and Education.

"There still are some people out there saying these effects [from smoking bans], seen in terms of reduced heart attacks and an immediate drop in heart attacks, are just not feasible," Glantz said.

The findings were expected to be published in the May 6 issue of the Journal of the American College of Cardiology.

Complete article at http://www.nlm.nih.gov/medlineplus/news/fullstory_64013.html

Sedentary Lifestyle Accelerates Aging

Active people biologically younger than couch potato set, British study suggests. People who are physically active in their free time may be biologically younger than couch potatoes, a new British study suggests.

"A sedentary lifestyle increases the propensity to aging-related diseases and premature death. Inactivity may diminish life expectancy not only by predisposing to aging-related diseases, but also because it may influence the aging process itself," study author Lynn F. Cherkas, of King's College London, said in a prepared statement.

"The U.S. guidelines recommend that 30 minutes of moderate-intensity physical activity at least five days a week can have significant health benefits," they wrote. "Our results underscore the vital importance of these guidelines. They show that adults who partake in regular physical activity are biologically younger than sedentary individuals. This conclusion provides a powerful message that could be used by clinicians to promote the potential anti-aging effect of regular exercise."

The study was published in the Jan. 28 issue of the Archives of Internal Medicine. http://archinte.ama-assn.org/

Helmet Habits

Wearing a bicycle helmet when riding a bike is a very important habit to get in to. Although, a bicycle helmet will only protect you if you wear it correctly!

To wear a bicycle helmet correctly, don’t tilt it back on your head; your forehead will be left unprotected. Make sure your helmet fits nice and snug; there should be no slack in the straps and it shouldn’t shift as you move your head! Get in the habit of wearing a helmet!

Health Statistic: In 2006, there were 944 bicycle crashes in Minnesota . Of all the bicyclists injured in 2006, 58% were less than 25 years old. Nearly 2 out of 5 bicyclist’s fatalities were less than 15 years of age. (Minnesota Department of traffic safety)

Walking Score

Need a little exercise while your at the library? Check out the walking distance to the different businesses, parks, and schools on our "Walking Score" map. Want to see how close things are to your home? Go to: http://www.walkscore.com/ .

Parks & Recreation Summer Activities

Park s & Recreation Summer Activity Registration

Registration for summer activities starts May 19th at 7:00 p.m. and goes through May 25th. Sign up for youth activities and adult golf lessons. Visit www.hibbing.mn.us and click on the Parks & Recreation logo.

Headed Out in the Summer Sun?

Protect your skin from the sun with a block that screens both UVB and UVA light. Make sure your sunscreen contains both titanium dioxide and zinc oxide. Continue to re-apply sunscreen when out in the sun for long periods of time or in the water. And remember to drink plenty of water.

Health Statistic: 1999-2003 870 Minnesotans were diagnosed with invasive melanoma of the skin each year. It was the sixth most commonly diagnosed cancer among men and women in the state. 115 Minnesotans died from melanoma of the skin each year. (American Cancer Society)

May is Skin Cancer Awareness Month.

Skin cancer is the most common form of cancer in the United States.

The two most common types of skin cancer (basal cell and squamous cell carcinomas) are highly curable. However, melanoma, the third most common skin cancer, is more dangerous, especially among young people. In 2004*, 50,039 people in the United States were diagnosed with melanoma, while 7,952 people died of this kind of skin cancer. †

Exposure to the sun's ultraviolet (UV) rays appears to be the most important environmental factor involved in the development of skin cancer. When used consistently, sun-protective practices can prevent skin cancer.

"Indoor tanning before the age of 35 has been associated with a significant increase in the risk of melanoma. Yet on an average day, more than one million Americans tan in tanning salons," said Arielle N.B. Kauvar, MD, FAAD, dermatologist and chair of the Academy's Council on Communications. "Research shows 70 percent of indoor tanners are female, primarily 16 to 29 years old - the age group that's particularly at risk for developing skin cancer. We especially hope women who are using or considering using tanning salons will think twice about partaking in this risky behavior."

Research also shows the dangerous results of indoor tanning. Melanoma is increasing faster in females 15-29 years old than males in the same age group. And in females 15-29, the torso is the most common location for developing melanoma, which may be due to high-risk tanning behaviors.

Complete article at http://www.aad.org/media/background/press/PublicServiceAnnoucement.html

The Great American Health Check - http://www.cancer.org/greatamericans

Mother's Day

HELP YOUR MOM SAVE $3,600!

People all over the country are helping their moms save as much as $3,600 per year on the cost of prescription drugs. You can too!

We all know the high cost of medicine can be a burden on mothers who have limited income and resources. But there is extra help — available through Social Security — that could pay part of her monthly premiums, annual deductibles and prescription co-payments. The extra help could be worth up of $3,600 per year.

Social Security has an easy-to-use online application that you can help complete for your mom. You can find it at www.socialsecurity.gov. To apply by phone or have an application mailed to you, call Social Security at 1-800-772-1213 (TTY 1-800-325-0778) and ask for the Application for Help with Medicare Prescription Drug Plan Costs (SSA-1020). Or go to the nearest Social Security office.

To learn more about the Medicare prescription drug plans and special enrollment periods, visit www.medicare.gov or call 1-800-MEDICARE (1-800-633-4227; TTY 1-877-486-2048).
So this Mother’s Day, help your mom save up to $3,600 a year on her prescription drugs. Long after the candy and flowers are gone, the extra help through Social Security will keep on giving.

Community Wide Walkyerbunzoph 2008

Starts May 1st and ends May 31st

Walk by yourself or as a team of 2, 4,or 6 people. Walk during breaks, and before or after work. Sorry, but miles walked during work aren't included.

Start forming teams now. Drawings and Fun and Fitness!

This community program is being brought to you by the Fairview University Medical Center - Mesabi & Hibbing Community Education

Cost is $10.00

For more information or to register call Hibbing Community Education at 218-262-0417.

Fit City Event - April 29th

***Due to weather conditions this event will be held at the Memorial Building.***

Join the Hibbing Healthy Lifestyles Coalition for a fun-filled community celebration. The 3rd annual Fit City event will take place on Tuesday, April 29th, from 3:30 to 6:30 p.m. in the Hibbing Memorial Building.

Get more fruits and veggies every day

Easy ways to get more fruits and veggies every day:

• Grind up veggies to "hide" in meatloaf and soups.
• Cut up fruits and veggies so they are ready for a quick snack; baby carrots and edamame are a cinch.
• Frozen grapes and banana slices make a cool treat.
• Include lettuce, tomatoes and onions on all your sandwiches and wraps.
• Forget tortilla chips! Eat raw veggies with your favorite dips and salsas.
• Take advantage of summer berries; add to muffins, pancakes, cereal and salads.
• Don't forget about dried fruits. They make an easy on-the-go snack.
• Shop your local outdoor produce markets for a variety of fresh fruits and vegetables.
• Select a frozen 100% fruit bar as a simple and sweet snack.

3rd Annual Fit City Event

Join the Hibbing Healthy Lifestyles Coalition for a fun-filled community celebration. The 3rd annual Fit City event will take place on Tuesday, April 29th, from 3:30 to 6:30 p.m. in Hibbing's Bennett Park.

Activities and events are free and open to the public. No registration is required. Learn more about and try your hand at disc golf, bocce ball, horseshoes, soccer, archery, basketball, juggling, and more! Jump in the moonwalk. See demonstrations on pole walking, foot reflexology, martial arts, yoga, and senior exercise.

This year's special events are the Kiddie Parade & Senior Stroll at 5:30 p.m.

Free, healthy snacks will be served.

There will be a drawing for prices including a one year membership at the MAC, a 3 month membership and tanning package at Anytime Fitness & the Women's Athletic Club, Twins tickets, tickets for the North Shore Scenic Railroad, wheel passes for the Mesabi Trail, $50 gift certificates to Super One, and surprise kid packs.

For more information about this event call (218) 362-6429. In the case of inclement weather, the Fit City event will be held in the Hibbing Memorial Building.

Skin Cancer Class

This class will cover early detection, techniques, and treatment of all forms of skin cancer.
April 10th, 6:30 - 8:30 p.m. $35.00Health CEU's

For more information or to register call Hibbing Continuing Education (218) 262-7204.

The Daily Grind

The stress of a major life event — the birth of a baby, the death of a loved one, a career change, a divorce — is undeniable. But it's not necessarily this type of stress that triggers headaches.

The body often draws on unknown reserves of strength to deal with a crisis. Instead, it's the everyday irritants — searching for lost papers, sitting in traffic, tolerating petty annoyances at work — that may erode your ability to cope. For some people, this triggers headaches.

Stress hormones can alter the level of certain chemicals in the brain, which may contribute to headaches as well. If you tense your muscles, grind your teeth or stiffen your shoulders in response to stress, you may only make your headaches worse.

Adult with Disabilities Bowling

Liven up your Saturdays with 2 hours of exercise, fun and sportsmanship. Watch those pins fall and have an afternoon of fun. meet at the Hibbing Bowling Center on Saturdays from Noon until 2:00 p.m. Cost is $3.00 per session. There will NOT be transportation to Saturday Bowling. No pre-registration required.

For more information call Hibbing Community Education at 218-262-0417.

ZZZZZ…….Are You Getting Enough Sleep?

Most adults need 7 to 8 hours of sleep a night. People who are well rested, feel alert and do not have the urge to nap. If you do not get enough sleep you are apt to be less productive and at greater risk for work and motor vehicle accidents. The number of hours of sleep depends on each individual person.

If you feel you are suffering from sleep deprivation try these tips for a better nights sleep:

- Create a comfortable sleep environment;
- Don’t go to sleep on a full or empty stomach;
- Cut back on fluids before bedtime;
- Don’t take your trouble to bed; and
- Establish a night time ritual of going to bed at the same time each night.

Health Statistic: The U.S. National Highway Traffic Safety Administration (NHTSA) estimates that approximately 100,000 police-reported crashes annually involve drowsiness/fatigue as a principal causal factor. A conservative estimate of related fatalities is 1,500 and at least 71,000 people are injured each year.

Butt Out!

Did you know that cigarettes are the most littered item in America and the world? Billions of cigarettes are flicked on our sidewalks, trails, beaches, gardens and other public places. Cigarette butts not only make the community look bad, they contain a toxic residue that is harmful to the environment.

Next time you see someone throw their cigarette butt on the ground, ask them to dispose of it properly. We can all make St. Louis County a healthier and more beautiful place to live.  

Health Statistic: 43% of adult smokers in Minnesota are in the contemplation stage of readiness to quit. People in the contemplation stage are planning to quit smoking in the next 6 months. ( Minnesota Partnership For Action Against Tobacco)  

Moonlight Skiing

Have you ever tried skiing by the light of the moon? It's guaranteed to be one of your most memorable experiences. It's Mother Nature shining her best light upon you. Find out how easy it is to find your way around the Carey Lake Ski Trails. Body movement and layer dressing will provide your with all the warmth you need - even if it dips way below zero. Moonlight skiing is simply unbelievable!!

Ski on your own or with some friends. The moon will also cast plenty of light a day or two before and after the full moon dates. The moon is higher and brighter the later you start, 8:00-9:00 p.m. is a good starting time.

2008 Full Moons - March 21 and April 20

Immunizations, Your Best Defense!

Regular check-ups to the doctor can be of value to both children and adults. Immunizations are your best defense against disease. Children need to keep up to date on their immunizations as well as adults. Tetanus and influenza are a few vaccines that are available to adults.

It is important to keep track of immunization records for both children and adults. In addition, if traveling abroad, contact your doctor to get the proper immunizations needed so you are protected from diseases that you may encounter. Immunizations are the best defense!  

Health Statistic: During the 2001-2002 school year there were 2,021 kindergartners in St. Louis County . Of the 2,021 enrolled children, 18.9% were not up to date on their immunizations. (Minnesota Department of Health)  

Work, Life, Stress, & Parenthood

Monday, March 10, 2008 at 6:30 PM to 7:30 PM

Topics to be discussed will be working together, family talk, limits and choices, and caring for yourself.

Jo Musich a University of Minnesota Extension Educator will be giving this presentation in the Greenhaven Elementary School Cafeteria.

Pediatric Speaker Information Nights are free of charge. Childcare is provided but space is limited. Certificates of attendance will be available.

You must register to attend and to reserve childcare. please call the Women's Education Coordinator at the Fairview University Medical Center-Mesabi at 218-362-6846.

Hand Washing 101

The most important thing you can do to keep from getting sick is washing your hands. You wash away the germs you picked up from other people and contaminated surfaces.

To correctly wash your hands, first wet your hands and apply liquid or clean bar soap. Next, rub your hands vigorously together and scrub all surfaces. Continue for 10-15 seconds or the length of a little tune. Rinse well and dry your hands. By washing your hands you protect yourself as well as others.

Health Statistic: A large number of influenza-like illness outbreaks were reported in Minnesota schools. Schools reported 333 probable and possible outbreaks this season; compared to the previous three seasons’ totals of 199, 237, and 168, respectively. (Minnesota Department of Health)  

Safe Route to School Meeting

Hibbing Safe Routes to School (SRTS) is a federally funded program coordinated by MN/DOT with the goal to increase the number of students walking and bicycling by improving conditions around the school.

Hibbing has its own unique safety concerns on and around the school campuses. A steering committee with public input will identify the issues and approve recommendations.

Student and Parent Survey's will be conducted in January and February and a public meeting will be held in the Hibbing High School cafeteria at 6:30 p.m.

For more information call 218-263-4850 or visit their website at: www.arrowheadplanning.org/hibbingsrts.

Protect Yourself from Pollution

We can’t live in a pollution free environment, but there are few things we can do to avoid exposing ourselves to pollution. Avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near very busy streets. Plant lots of shrubbery in your yard. It deters pollution and dirt from the street. We don’t live in New York City or Los Angeles , but all cities and towns have some types of pollution.

Health Statistic: Mesothelioma is about five times more common among men then women in Minnesota, reflecting that most exposures to asbestos occur occupationally in jobs primarily held by men. Mesothelioma rates among men are significantly higher in Northeast Minnesota and in St. Louis Type County than the state average. ( Minnesota Cancer Alliance )

Mccarthy Beach State Park Event

Put on your skis, snow shoes or walking boots. Bring your sled. Join us outdoors on February 23rd at 6:00 p.m.

Illuminated groomed trail plus Moonlight! Warm your toes by the fire and enjoy hot chocolate.

Start from the Park office, some snowshoes are available. For more information call the park office at 218-254-7979.

Hibbing Parks & Recreation Office also has cross country skis and snowshoes available. For more information call 263-8851.

Moonlight Skiing

Have you ever tried skiing by the light of the moon? It's guaranteed to be one of your most memorable experiences. It's Mother Nature shining her best light upon you. Find out how easy it is to find your way around the Carey Lake Ski Trails. Body movement and layer dressing will provide your with all the warmth you need - even if it dips way below zero. Moonlight skiing is simply unbelievable!!

Ski on your own or with some friends. The moon will also cast plenty of light a day or two before and after the full moon dates. The moon is higher and brighter the later you start, 8:00-9:00 p.m. is a good starting time.

2008 Full Moons - January 22, February 20, March 21, and April 20

Avoid Excessive Drinking

While studies show a glass of wine or one drink a day can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Limit the amount of alcohol you drink and always have a designated driver when you are drinking.

Health Statistic: Data from the Minnesota Department of Public Safety for individual cities shows that Hibbing ranks high among cities in people killed or injured due to alcohol-related automobile crashes as well as people killed or injured that were not wearing seat belts. (Range Regional Community Health Assessment)

Do You Have a Doctor?

Having a primary care doctor is important for everyone. Even if you do not go to the doctor often, it is important to have a doctor who you can call if you need medical care. By establishing a relationship with a doctor, he/she will be aware of your medical history and conditions and can better treat your needs. If you do not have a doctor, call your insurance company and they can assist you in finding a doctor.

Health Statistic: Itasca County has significantly lower rates of preterm and low birth weight babies than either St. Louis County or Minnesota. St. Louis County has a high percentage of preterm births. St. Louis County and Minnesota have similar rates of low birth weight and very low birth weight births. (Range Regional Community Health Assessment)

CPR/First Aid Training

American Red Cross First Aid / CPR Training in Hibbing

Community First Aid & Safety - February 16th
Adult CPR - February 5th
Infant & Child CPR - February 12th
First Aid - February 26th
CPR/AED for the Professional Rescuer Refresher - February 24th

For more information or to register call 218-263-4455 or 800-747-8644 or email pam@redcrossnorthland.org

Keep Both Feet on the Ground

Wear and tear on your feet can be a significant health problem we don’t often think of. Practice good foot care. Check your feet regularly or have a member of your family check your feet. Wear comfortable shoes that fit properly. Put your feet up when sitting for long period of time. Keep your toenails trimmed and don’t smoke! By doing these simple things you will be a step ahead of the rest.  

Health Statistic: More than 43.1 million Americans have trouble with their feet, mostly from improper-fitting shoes. A huge public health risk, foot problems cost the U.S $3.5 billion a year. ( American Academy of Orthopedic Surgeons)  

Have You Checked Your Medicine Cabinet Lately?

Many homes contain several medications, but the problem is, some of them may be outdated. We often forget to check the expiration date on our medications. Go through your medicine cabinet and throw away all of the expired medications. If drugs are kept for long periods of time they lose their potency. In some instances, the chemical make-up can be changed making the medicine toxic.
 
Health Information: Project Care in Hibbing is a community-driven effort to provide free health screening to those who lack insurance, transportation, a relationship with a physician, or have communication/ cultural barriers that prevent them from seeing a doctor.   Project Care is available at the Hibbing Salvation Army on the first Tuesday of the month from 5:30 p.m. – 7:30 p.m.

Women's Self Defense Class

Bring your daughter, friends, and other women in your life to learn the baiscs of self-defense. Learn basic strikes, susceptible ares of the body, and how to free yourself form someone's grip.

This one session class will be held Saturday, February 2nd, at 8:00 a.m. in the High School Wrestling Room.

Call Community Ed. for more information or to register at 218 262 0417.

Drink Your Water!

A non-active person needs a ½ ounce of water per pound of body weight per day. That is 10, 8 oz. glasses of water per day if you are 160 pounds. An athletic person needs more water. The more you exercise the more water you need. Spread out your water intake throughout the day.

Health Statistic: There are approximately 36, 000 private wells in St. Louis Type County . In 2000, 659 wells were tested for coliform bacteria and nitrate nitrogen. 34.4% of the wells failed the initial test. ( St. Louis County Health Report)

Dieting

Things to remember

- ‘Crash dieting’ can affect your physical and mental wellbeing.

- There are no magical foods or ways to combine food that will help you lose weight.

- The best way to lose weight is slowly, by making small, achievable changes to your eating and exercise habits.

Four Simple Strategies to Beat Fatigue

Consider these energy boosters:

- Eat a low-fat diet with an emphasis on fruits, vegetables and whole grain. Avoid sweets and fatty fast foods.
- Try to get at least eight hours of uninterrupted sleep.
Exercise regularly. Exercise uses energy, but it generates even more. It refreshes every part of the body, including your outlook.
- Relaxation that provides you with a sense of relief or inner calm can help give you more energy.  

Diabetes and Exercise

The Heart of Diabetes - Diabetes and Exercise seminar by DeAnn Zimmer, OTR/L will be held on Wednesday, January 16, 2008, at 6:00 p.m. in the Fairview University Medical Center-Mesabi Multi-Purpose Room.

No registration is required. For more information call 218 362 6224.

Wing Chun Kung Fu Lessons

Learn the martial art made famous by Bruce Lee. Wing Chun Kung Fu is a Chinese martial art that specializes in aggessive close-range combat. Men and women of any size or build can easily learn this. Participants are generally over the age of 16.

Monday and Wednesday evenings at 6:00 p.m. in room 119 of the Lincoln Elementary School. No classes on February 18, and March 19 and 24.

Call Community Education for more informtion and to register at 218 262-0417.

Kundalini and Hatha Yoga Classes

Jundalini Yoga is the Yoga of Awareness consisting of flowing yoga postures, breath work, deep relaxation, and meditation. All levels are welcome to attend either session:

Thursday evenings January 3 - February 21 at 6:00 p.m. in the Hibbing High School Library $64.00 for eight sessions
or
Wednesday mornings January 2 - February 20 at 9:30 a.m. in the Our Savior's Lutheran Church - Room 12 $64.00 for eight sessions

Hatha Yoga includes classic isometric postures, breath work, and meditation for increasing the body's alignment, strength, and flexibility. Great for beginners.

Tuesday evenings January 8 - February 26 at 6:00 p.m. in the Hibbing High School Library $64.00 for eight sessions

Call Community Education for more informtion and to register at 218 262-0417.

Stress Free Holidays

Does just the thought of the holidays make you tense? Here are tips to help you create and enjoy your holiday celebrations:

- Unclutter your schedule by planning ahead and learning to say "no."
- Identify a few special traditions that were part of your childhood: decorating the tree, baking cookies, lighting the menorah or singing carols for the neighbors.
- Set realistic expectations. Accept people and things for the way they are and remember the positive qualities that make them unique.
- Give to others and it will create joy for you.
- Keep a sense of balance and moderation by taking a break in the middle of holiday shopping, limiting your caffeine and alcohol consumption, getting 8 to 9 hours of sleep a night, sticking to a moderate exercise routine and reserving some quiet time for yourself.

Tips to Avoid the Flu

During this year's flu season, protect yourself and your family by following these helpful tips:

Get a flu immunization. The single best way to prevent flu is to get immunized each year.
Cover your cough. Cover your mouth and nose with a tissue when coughing or sneezing to prevent the spread of germs.
Wash your hands! Cleaning your hands often with soap and water or an alcohol-based hand cleanser will help protect you from getting sick.
Avoid touching your eyes, nose or mouth.

If you do become sick, try to stay home from work or school to help prevent others from catching your illness.

Build Your Bones

Drink milk? It may be the best thing you can do to plan for retirement. Calcium from milk and other sources can help prevent osteoporosis later in life. Osteoporosis causes bones to become thin and susceptible to breaking. Prevention is the key:

- Eat a calcium-rich diet. Experts recommend 1000 mg of calcium a day up to age 65 and 1500 mg daily after that.
- Alcohol, caffeine or a lack of vitamin D can interfere with calcium absorption. You can get vitamin D from fortified milk and your body manufactures the vitamin after exposure to sunlight.
- Exercise is helpful in building and maintaining strong bones. Weight bearing exercise such as walking, jogging and stair climbing will increase strength, but only as long as you maintain the program.
- Smoking makes you more susceptible to osteoporosis.

Control High Blood Pressure

Follow these tips from the U.S. Department of Health and Human Services:

8 things you can do to control high blood pressure.

1. Maintain a healthy weight: Limit portion sizes and try to eat only as many calories as you burn a day - or less if you are trying to lose weight.

2. Create a healthy eating plan: Follow an eating plan that emphasizes fruits, vegetables and low-fat dairy products. Also use foods that are low in cholesterol and saturated fat.

3. Reduce salt and sodium intake: Pay attention to food labels, choosing foods that are lower in sodium. Limit sodium intake to no more than 2,400 mg, or about 1 teaspoons worth, of salt a day. Avoid fast food.

4. If you drink alcoholic beverages, do so in moderation.

5. Become more physically active. Work up at least 30 minutes each day of a moderate-level activity. Try walking or bicycling each day.

6. Quit smoking. Smoking increases your chances of having a stroke, heart disease and several types of cancer.

7. Talk with your health care professional. Ask what your blood pressure numbers are and what they mean.

8. Take medication as prescribed. If you are taking medication, make sure you understand what it’s for and how and when to take it and then take it as your doctor recommends.

Yo-Yo Dieting Hurts the Heart

Recent studies suggest that repeated variations in weight, particularly during young adulthood, increase the risk of heart disease.

In fact, "yo-yo" weight loss patterns were as risky to the heart as being overweight itself when the amount being lost and regained is equal to 10 percent or more of the body weight.

Learning how to avoid a relapse is just as important as losing those excess pounds.

Get a Handle on High Cholesterol

September is National Cholesterol Education Awareness Month. More than half of the adult population has blood cholesterol levels higher than the desirable range. In general, you want your total cholesterol to be less than 200 mg/dL, because that level carries the least risk of heart disease.

Follow these recommendations to lower your cholesterol level:

Limit total fat intake to 25 to 35 percent of total daily calories. Less than 7 percent of daily calories should be from saturated fat, not more than 10 percent should be from polyunsaturated fat, and not more than 20 percent from monounsaturated fat. 
Eat less than 200 mg of dietary cholesterol per day. 
Get more fiber in your diet. 
Lose weight. 
Increase physical activity.

You have a greater risk of developing heart disease or atherosclerosis as your level of blood cholesterol increases. Have your cholesterol levels measured every five years - or more often if you're a man over 45 or a woman over 55.

Talk to your physician about what your individual cholesterol levels mean.

Limit Your Salt Intake

To reduce your consumption of sodium, be sure to eat only limited amounts of these foods:

Salted or smoked fish or meats
Canned or instant soups
Convenience foods such as canned spaghetti or hamburger helper
Salty snacks
Cheese and cottage cheese
Table salt

Staying Healthy in our Minnesota Winter

Tips for Wellness - November 16th from Noon - 1:00 p.m.

Dr. Jennifer Pedersen will discuss:
Winter Skin Care
Managing/avoiding colds, when to see the doctor
Avoiding Falls
Light and Seasonal Affective Disorder
Eating / Enjoying the holidays and not adding pounds

Call for reservations 218 362-6876 by Monday, November 12th. $7.00 per person for lunch and the presentation.

Stay Hydrated

According to the American Dietetic Association, 50 - 75 percent of the human body is made up of water. Every day you lose water through your breath, perspiration and urine so replenishing your body's water supply is crucial.

Follow these tips to maintain proper hydration:

- Drink eight to 10 glasses of water daily. Try to drink a glass of water with each meal and between each meal.
- Drink up! Don't wait until you become thirsty to drink fluids.
- Avoid alcohol, coffee, cola, tea and salt tablets. These increase dehydration.
- Start and end your day with water. Your body loses water while you sleep, so drink a glass before bed and again when you wake up.

Drinking enough water is particularly important during exercise when you’re sweating off extra fluid. Follow these hydration tips when you hit the gym:

- Drink about 17-20 ounces of water before a workout.
- Take a bottle of water with you when you exercise and try to drink at least every 15-20 minutes.
- If you exercise 60 minutes or more consider a sports drink with carbohydrates.
Drink plenty of water after you finish exercising.

Get active in Hibbing with Community Education:

Kundalini Yogo -

Wednesdays - Nov 7 - Dec 19 (No Class November 21) - 8:15 - 9:30 a.m. at Our Savior's Lutheran Church - $48.00

Thursdays - Nov 8 - Dec 13 (No Class November 22) - 6:00 - 7:15 p.m. at the HHS Library - $40.00

Hatha Yoga -
Tuesdays - Nov 13 - Dec 18 (No Class November 20) - 6:00 - 7:15 a.m. at the HHS Library - $40.00

Wing Chun Kung Fu -
Mondays & Wednesdays - Starting October 15 - 6:00 - 8:00 p.m. at the Lincoln Elementary Room 119 - $25.00 per month

For more information call Community Ed at: 218 263 0417

Kundalini Yoga

The Yoga of Awareness, consisting of flowing yoga postures, breath work, deep relaxation, and mediation. Internally rejuvenating!

Classes are Thursdays November 1st - December 13 (no class on Thanksgiving)
in the Hibbing High School Library from 6:00 to 7:15 p.m.

Angel Lipke is the instructor and their is a fee of $48.00 for all sessions.

Call the Community Education office for more information or to register at 218 262 0417.

Wing Chun Kung Fu Lessons

Community Education is planning and informational meeting about Wing Chun on Monday, October 8th in room 119 at 6;30 p.m. in the Lincoln School.

Wing Chun does not rely upon athletic ability, strength or quick reflexes. Its theory of simplicity and economy of motion make it scientific in nature. It is generally practiced only by those over the age of 16.

The instructor is a seasoned martial arts practitioner what loves Wing Chun and desires the opportunity to teach and practice skills with others.

Limited class size, no initial fees for class costs, no special equipment, informal, non-competitive classes.

Adult Volleyball League

Hibbing Parks and Recreation will be offering fall / winter volleyball leagues starting in October.

There will be play for Co-Recreational and Women's leagues with skill levels structured for both the recreational and advanced players.

Go to www.hibbing.mn.us and click on the Parks and Recreation Logo and then click on "Adult Volleyball" in the right hand columnn.

Community Walking Program

Hibbing Community Education sponsors the Community Walking Program at the Hibbing High School. This program is for al Hibbing area residents, youth to seniors, cardiac patients, and persons with disabilities. The school setting provides a safe, warm, and positive atmosphere to exercise during the upcoming months.

This service is offered free of charge and no registration is necessary. No walking when school is not in session. Monday - Friday, October 2007 - April 2008 in the Hibbing High School lower level hallways from 5:00 - 7:00 p.m.

Fall Martial Arts Classes

Community Education is offering several different classes in the martial arts this fall.

- Karate for begginers and an intermediate/advanced class on Tuesday and Thursday evenings.

- Sparirng on Friday evenings

- Wing Chun Kung Fu a new class with an information session scheduled for September 11th.

Call the Community Education office for more information at 218 262 0417.

Fitness, Fun & Friends

Hibbing Parks & Recreation is offering a new program this fall to promote healthy life styles.

Designed with the fairy-active or active older adult in mind, this class is programmed to maintain or improve physical capacities necessary for an active life-style and positive quality of life. These capacities include flexibility, strength, balance coordination, and cardiovascular capacity and endurance. Easy, rhythmic, low-impact movement and great music add to the enjoyment of this workout. “Listen to your body” and stay within your personal comfort level.

The goal is “health-span,” not merely “life-span.” A healthy life-style involves physical well-being, mental well-being, and social and emotional well-being. The FITNESS, FUN, AND FRIENDS program strives to improve each of these areas.

RECOMMENDED EQUIPMENT: Two pound hand weights, optional ankle weights. Mat for optional floor stretching. (Stretches can also be performed seated.) Stretch bands, small balls, and large balls are provided.

Dates: September 11 - November 29
No Classes: November 29
Day: Tuesday and/or Thrusday
Place: Memorial Building Community Senior Center
Time: 1:30 - 2:30 p.m.
Fee: $2.50 per class - (you may register for all the days or just Tuesdays or Thursdays)

For more information or to register for classes call 218 263 8851 or email Angela Johnson

Softball in Hibbing

Summer softball is winding down with the final playoffs taking place over the next couple of weeks.

For the men who haven't had enough of softball yet, Hibbing Parks and Recreation will be offering a Men's fall league. Register by August 24th on the city website.

Registration for high school sports have also started, call the Hibbing High School athletic department for more information at: 218 262 0415.

Summer Outdoors in Hibbing

Enjoy the summer weather and be active!

Kelly Lake and Carey Lake Beaches are open and have certified lifeguards on duty from 1:00 - 5:00 p.m. on days that are 65 degrees and sunny or 70 degrees and cloudy.

Municipal Golf Course is open daily. For more information call the Club House at 218 263-4720.

Walk or ride out to Vic Power Park and watch a softball game or two just about every night of the week. Better yet - join a team!

The Mines and Pines Parade will be July 14th contact the Chamber of Commerce at hibbcofc@hibbing.org or 1-800-4-HIBBING to walk or have a float in the parade.

Weekly Newsletters

In the Fall of 2007 we will begin sending out weekly health tips. If you would like to receive these notices, please sign up by clicking on the "Weekly Newsletter" title.

Hibbing Healthy Lifestyles Coalition - Recipe

WONDERFUL STUFFED POTATOES

Baked potatoes stuffed with seasoned, low-fat cottage cheese are a lavish low-fat, low- cholesterol, low-sodium treat.

4 medium baking potatoes
3/4 C low-fat (1%) cottage cheese
1/4 C low-fat (1%) milk
2 Tbsp soft margarine
1 tsp dill weed
3/4 tsp herb seasoning
4-6 drops hot pepper sauce
2 tsp grated parmesan cheese

Prick potatoes with fork. Bake at 425º F for 60 minutes or until fork is easily inserted.
Cut potatoes in half lengthwise. Carefully scoop out potato leaving about 1/2 inch of pulp inside shell. Mash pulp in large bowl.
Mix in by hand remaining ingredients except parmesan cheese. Spoon mixture into potato shells.
Sprinkle top with 1/4 tsp parmesan cheese.
Place on baking sheet and return to oven. Bake 15-20 minutes or until tops are golden brown.

Yield: 8 servings--Serving Size: 1/2 potato each

Each serving provides:
Calories: 113
Total fat: 3 g
Saturated fat: less than 1 g
Cholesterol: 1 mg
Sodium: 136 mg

Hibbing Healthy Lifestyles Coalition - Recipe

SMOTHERED GREENS

Use a small amount of skinless smoked turkey breast instead of fatback to lower the fat content but keep the taste.

3 cups water
1/4 lb smoked turkey breast, skinless
1 Tbsp hot pepper, freshly chopped
1/4 tsp cayenne pepper
1/4 tsp cloves, ground
2 cloves garlic, crushed
1/2 tsp thyme
1 stalk scallion, chopped
1 tsp ginger, ground
1/4 cup onion, chopped
2 lbs greens (mustard, turnip, collard, kale, or mixture)


Place all ingredients except greens into large saucepan and bring to a boil.
Prepare greens by washing thoroughly and removing stems.
Tear or slice leaves into bite-size pieces.
Add greens to turkey stock.
Cook 20 to 30 minutes until tender.

Makes 5 servings--Serving size: 1 cup

Calories 80
Fat 2 g
Saturated fat less than 1 g
Cholesterol 16 mg
Sodium 378 mg

Hibbing Healthy Lifestyles Coalition - Recipe

Vegetarian Spaghetti Sauce

2 Tbsp olive oil
2 small onions, chopped
3 cloves garlic, chopped
1 1/4 cup zucchini, sliced
1 Tbsp oregano, dried
1 Tbsp basil, dried
1 8 oz can tomato sauce
1 6 oz can tomato paste
2 medium tomatoes, chopped
1 cup water

In a medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti.

Yield: 6 servings--Serving Size: 3/4 cup

Each serving provides:
Calories: 102
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 459 mg

Hibbing Healthy Lifestyles Coalition - Recipe

NEW ORLEANS RED BEANS

This vegetarian main dish is cholesterol-free, virtually fat-free, and chock full of vegetables.
1 lb dry red beans
2 qt water
11/2 C chopped onion
1 C chopped celery
4 bay leaves
1 C chopped green pepper
3 Tbsp chopped garlic
3 Tbsp chopped parsley
2 tsp dried thyme, crushed
1 tsp salt
1 tsp black pepper

Pick through beans to remove bad beans; rinse thoroughly.
In a large pot combine beans, water, onion, celery, and bay leaves. Bring to a boil; reduce heat. Cover and cook over low heat for about 1-1/2 hours or until beans are tender.
Stir. Mash beans against side of pan.
Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook, uncovered, over low heat till creamy, about 30 minutes.
Remove bay leaves.
Serve with hot cooked brown rice, if desired.
Yield: 8 servings--Serving Size: 1-1/4 cup
Each serving provides:
Calories: 171
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 285 mg

Hibbing Healthy Lifestyles - Recipe

Vegetarian Spaghetti Sauce

2 Tbsp olive oil
2 small onions, chopped
3 cloves garlic, chopped
1 1/4 cup zucchini, sliced
1 Tbsp oregano, dried
1 Tbsp basil, dried
1 8 oz can tomato sauce
1 6 oz can tomato paste
2 medium tomatoes, chopped
1 cup water

In a medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti.
Yield: 6 servings--Serving Size: 3/4 cup
Each serving provides:
Calories: 102
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 459 mg

Hibbing Healthy Lifestyles Coalition - Recipe

MEDITERRANEAN BAKED FISH
This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.
2 tsp olive oil
1 large onion, sliced
1 can (16 oz) whole tomatoes, drained (reserve juice) and coarsely chopped
1 bay leaf
1 clove garlic, minced
1 C dry white wine
1/2 C reserved tomato juice, from canned tomatoes
1/4 C lemon juice
1/4 C orange juice
1 Tbsp fresh grated orange peel
1 tsp fennel seeds, crushed
1/2 tsp dried oregano, crushed
1/2 tsp dried thyme, crushed
1/2 tsp dried basil,
crushed to taste black pepper
1 lb fish fillets (sole, flounder, or sea perch)

Heat oil in large nonstick skillet. Add onion, and saute over moderate heat 5 minutes or until soft.
Add all remaining ingredients except fish.
Stir well and simmer 30 minutes, uncovered.
Arrange fish in 10x6-inch baking dish; cover with sauce.
Bake, uncovered, at 375º F about 15 minutes or until fish flakes easily.
Yield: 4 servings--Serving Size: 4 oz fillet with sauce
Each serving provides:
Calories: 177
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 56 mg
Sodium: 281 mg

Walkyerbunzoph May 2007

Hibbing Community Education and Fairview Community Health Outreach are once again sponsoring Walkyerbunzoph for the community. Form a team or walk as an individual to get in shape and have a chance to compete for prizes.

There is a $10.00 per person participant fee. All walkers will get a t-shirt which is available the first week in May. They are also eligible for drawings and prizes.

For details and registration packets, contact Community Education at the Hibbing High School, 262-0417.

Registration packets will also be available on Thursday, May 3rd at the 2nd Annual Fit City Event in Bennett Park from 3:30 until 6:00.

2nd Annual Fit City Event

Remember last year it was a great outing! This year it will be even better! Watch this blog for more information about the 2nd Annual Fit City Event that will be held at Hibbing's Bennett Park on Thursday, May 3rd from 3:30 - 6:30.

It will have something for everyone.

Hibbing Healthy Lifestyles Coalition - Recipe

BANANA-NUT BREAD
Bananas and low-fat buttermilk give this old favorite its moistness and help lower the fat.
1 C mashed ripe bananas
1/3 C low-fat buttermilk
1/2 C packed brown sugar
1/4 C margarine
1 egg
2 C sifted all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 C chopped pecans

Preheat oven to 350º F. Lightly oil two 9x5-inch loaf pan.
Stir together mashed bananas and buttermilk; set aside.
Cream brown sugar and margarine together until light. Beat in egg. Add banana mixture; beat well.
Sift together flour, baking powder, baking soda, and salt; add all at once to liquid ingredients. Stir until well blended.
Stir in nuts and turn into prepared pan.
Bake for 50-55 minutes or until toothpick inserted in center comes out clean.
Cool 5 minutes in pan.
Remove from pan and complete cooling on a wire rack before slicing.

Yield: One loaf--Serving Size: 1/2-inch slice

Each serving provides:
Calories: 133
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 12 mg
Sodium: 138 mg

Active Living Community Survey

The Arrowhead Regional Development Commission wants to help introduce the principles of Active Living to communities in Carlton, Cook, Lake, and St. Louis Counties and Grand Portage and Fond du Lac Reservations. Active Living is a way of life that integrates physical activity into daily routines. The goal is to accumlate at least 30 minutes of activity each day. Individuals can do this in a variety of ways, such as walking, or bicycling for transportation, exercise or recreation; playing in the park; working in the yard; and taking the stairs.

The Northeast Minnesota Active Living Community Vision Project needs your input on physical activity! Your responses to this survey will help community leaders, public health staff, and planners understand the daily routine of Arrowhead residents and their opportunities for physical activity.

Here's the link to the survey

Northeast Minnesota Active Living Community Vision Community Survey

Hibbing Healthy Lifestyles Coalition - Recipe

MINESTRONE SOUP
A cholesterol-free classic Italian vegetable soup brimming with fiber-rich beans, peas, and carrots.

1/4 C olive oil
1 clove garlic, minced or 1/8 tsp garlic powder
1-1/3 C coarsely chopped onion
1-1/2 C coarsely chopped celery and leaves
1 can (6 oz) tomato paste
1 Tbsp chopped fresh parsley
1 C sliced carrots, fresh or frozen
4-3/4 C shredded cabbage
1 can (1 lb) tomatoes, cut up
1 C canned red kidney beans, drained and rinsed
1-1/2 C frozen peas
1-1/2 C fresh green beans
dash hot sauce
11 C water
2 C uncooked, broken spaghetti

Heat oil in a 4-quart saucepan.
Add garlic, onion, and celery and sauté about 5 minutes.
Add all remaining ingredients except spaghetti, and stir until ingredients are well mixed.
Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender.
Add uncooked spaghetti and simmer 2-3 minutes only.
Yield: 16 servings--Serving Size: 1 cup

Each serving provides:
Calories: 153
Total fat: 4 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 191 mg

Community Education Summer Activities

Karate for Beginners - A basic, introductory class for students to learn fundamental skills and forms, to improve their strength and agility. Uniforms are required and may be purchased from the instructor. For ages 8 to adult. Classes are held Tuesdays and Thursdays, June 5 - August 30th in the High School Old Boys gym from 6:15 - 7:00 p.m. $75.00 registration fee.

Karate Intermediate/Advanced Tae Kwon Do Classes - Work on strength, agility, balance, along with skills, forms, and self-defense. Optional belt testing available through instructors. Uniforms are required and may be purchased from the instructor. For ages 11 years to adult. Classes are held Tuesdays and Thursdays, June 5 - August 30th in the High School Old Boys gym from 7:00 - 8:15 p.m. for Intermediate and 8:00 - 9:00 p.m. for advanced. $75.00 registration fee.

Sparring - Learn beginning and advanced sparring techniques. A great way to increase endurance and prepare for tournaments. All martial art styles and levels encouraged to attend. Sparring gear required. Classes are held Friday, June 8 - August 31st in the High School Old Boys gym from 7:00 - 9:00 p.m. $45.00 registration fee.

For more information and to register call the Community Education office at 218 262 0417

Hibbing Healthy Lifestyle Coalition

Who We Are:

The Hibbing Healthy Lifestyles Coalition was first organized in May of 2005, to address the growing problem of obesity in the Hibbing area.
Active members include representatives from the City of Hibbing Parks and Recreation Department, Family Investment Center , School District 701, INAC, Hibbing Public Library, Hibbing Foundation, St. Louis County Public Health, The Center for Independent Living, Community Education, Fairview-UMCM and Hibbing Community College .

Mission:

The Healthy Lifestyles Coalition’s goal is to reduce obesity through information, education and innovative low or no cost options that empower community members to make healthy lifestyle choices for a lifetime.

The Hibbing Healthy Lifestyles Coalition will:

Work together to promote the coalition’s mission and logo
Share ideas and resources
Not endorse or market businesses or products

If you would like to join our Coalition, please fill out the appropriate form below and return it to the address on the form.

Agency Membership Application or Individual Membership Application

Healthy Lifestyles Coalition - Recipe

20-MINUTE CHICKEN CREOLE

This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce.

as needed nonstick cooking spray
4 medium chicken breast halves, skinned, boned, and cut into 1-inch strips*
1 can (14 oz) tomatoes, cut up**
1 C low-sodium chili sauce
1-1/2 C green peppers, chopped (1 large)
1/2 C celery, chopped
1/4 C onion, chopped
2 cloves minced garlic
1 Tbsp fresh basil or 1 tsp dried
1 Tbsp fresh parsley or 1 tsp dried
1/4 tsp crushed red pepper
1/4 tsp salt

Spray a deep skillet with nonstick spray coating.
Preheat pan over high heat.
Cook chicken in hot skillet, stirring, for 3-5 minutes, or until no longer pink. Reduce heat.
Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boiling; reduce heat and simmer, covered, for 10 minutes.
Serve over hot cooked rice or whole wheat pasta.

* You can substitute 1 lb boneless, skinless, chicken breast, cut into 1-inch strips.

** To cut back on sodium, try low sodium canned tomatoes.

Yield: 4 servings--Serving Size: 1-1/2 cup

Each serving provides:
Calories: 255
Total fat: 3 g
Saturated fat: less than 1 g
Cholesterol: 100 mg
Sodium: 465 mg

Hibbing Healthy Lifestyles Coalition - Recipe

BLACK SKILLET BEEF WITH GREENS & RED POTATOES
A heart-healthy one-dish meal that is made with lean top round beef, lots of vegetables, and a spicy, herb mixture.

1 lb top round beef
1 Tbsp paprika
1-1/2 tsp oregano
1/2 tsp chili powder
1/4 tsp Garlic powder
1/4 tsp Black pepper
1/8 tsp red pepper
1/8 tsp dry mustard
8 red-skinned potatoes, halved
3 C Finely chopped onion
2 C beef broth
2 large Garlic cloves, minced
2 large carrots, peeled, cut into very thin 2-1/2-inch strips
2 bunches mustard greens, kale, or turnip greens, stems removed, (1/2 lb each) coarsely torn
as needed
nonstick spray coating

Partially freeze beef. Thinly slice across the grain into long strips 1/8-inch thick and 3 inches wide.
Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard.
Coat strips of meat with the spice mixture.
Spray a large heavy skillet with nonstick spray coating.
Preheat pan over high heat.
Add meat; cook, stirring for 5 minutes.
Add potatoes, onion, broth, and garlic. Cook covered, over medium heat for 20 minutes.
Stir in carrots, lay greens over top, and cook, covered, until carrots are tender, about 15 minutes.

Serve in large serving bowl, with crusty bread for dunking.

Yield: 6 servings--Serving Size: 7 oz

Each serving provides:
Calories: 342
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 45 mg
Sodium: 101 mg

Velvet & Iron

The annual "Velvet & Iron" Women's Conference will be held Friday, April 13th at the Hibbing Memorial Building. The conference allows women to have the opportunity to attend a local wellness event that is educational, inspirational, and gives them an opportunity to socialize and have fun.

This year's program includes the following presentations:

Spirituality and Your Health by Dr. Hsieng-Teh Su, Fairview RRHS Vice President of Medical Affairs.

Bone Health Matters: Preventing Osteoporosis by Dr. Jennifer Pedersen, Family Medicine Duluth Clinic Hibbing.

Unleashing the Power Within by the keynote speaker, Dr. Valerie Jane Howard, instructor at Medicine Hat College, Medicine Hat, Alberta.

The registration fee is $20.00 (scholarships available). Register and pay by Monday, April 2, 2007. To register call: 281-362-6665 or 888-870-8626 ext. 6665. Mail Registrations (payable to Fairview UMC-M) to: Doris Baasie, Women's Health Education, Fairview University Medical Center--Mesabi, 750 E. 34th Street, Hibbing, Minn. 55746.

The program begins at 4:30 and will end at 9:15.

Parks & Recreation Adult Spring Activities

The Hibbing Parks & Recreation Office offers many adult activities, such as: Swimming classes and length swim, line dancing (beginners and intermediate level), and aerobics classes. Registration for these activities begins on March 1st.

A little later this spring golf lessons will also be available and softball registration meetings will be held in early April.

For more information go to www.hibbing.mn.us and click on "Parks & Recreation" in the center of the page.

Hibbing Health Lifestyles Coalition - Recipe

HOMEMADE TURKEY SOUP

To make this popular soup lower in saturated fat, prepare it ahead of time to cool and skim off the fat that rises to the top.
6 lb turkey breast. It should have some meat (at least 2 cups)remaining on it to make a good, rich soup.
2 medium onions
3 stalks of celery
1 tsp dried thyme
1/2 tsp dried rosemary
1/2 tsp dried sage
1 tsp dried basil
1/2 tsp dried marjoram
1/2 tsp dried tarragon
1/2 tsp salt
to taste black pepper
1/2 lb Italian pastina or pasta

Place turkey breast in a large 6-quart pot. Cover with water, at least 3/4 full.
Peel onions, cut in large pieces, and add to pot. Wash celery stalks, slice, and add to pot also.
Simmer covered for about 2-1/2 hours.
Remove carcass from pot. Divide soup into smaller, shallower containers for quick cooling in the refrigerator.
After cooling, skim off fat.
While soup is cooling, remove remaining meat from turkey carcass. Cut into pieces.
Add turkey meat to skimmed soup along with herbs and spices.
Bring to a boil and add pastina. Continue cooking on low boil for about 20 minutes until pastina is done. Serve at once or refrigerate for later reheating.

Yield: About 4 quarts of soup (16 servings)--Serving Size: 1 cup

Each serving provides:
Calories: 226
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 93 mg
Sodium: 217 mg

State Wide Smoking Ban

The state smoking ban has sparked heated debate between legislators at the Capitol, and now, citizens can pipe up through an online survey and comment web site.

To access the survey and comment page go to: http://www.house.leg.state.mn.us/survey/hf305.asp

Survey results and comments will be distributed to all committee members when the bill received its next hearing.

Hibbing Healthy Lifestyles - Recipe

SCRUMPTIOUS MEAT LOAF

Use extra lean ground beef to lower the fat content in this meat loaf.
1 lb ground beef, extra lean
1/2 cup tomato paste (4 oz.)
1/4 cup onion, chopped
1/4 cup green peppers
1/4 cup red peppers
1 cup tomatoes, fresh, blanched, chopped
1/2 tsp mustard, low sodium
1/4 tsp ground black pepper
1/2 tsp hot pepper, chopped
2 cloves garlic, chopped
2 stalks scallion, chopped
1/2 tsp ginger, ground
1/8 tsp nutmeg, ground
1 tsp orange rind, grated
1/2 tsp thyme, crushed
1/4 cup bread crumbs, finely grated

Mix all ingredients together.
Place in 1-pound loaf pan (preferably a pan with a drip rack) and bake covered at 350° F for 50 minutes.
Uncover pan and continue baking for 12 minutes.

Makes 6 servings--Serving size: 6 (1-1/4-inch) thick slices

Calories 193

Fat 9 g

Saturated fat 3 g

Cholesterol 45 mg

Sodium 91 mg

Functional Fitness for Older Adults

Join us for an introductory class for Functional Fitness for Older Adults. The program is designed for improving strength, range of motion, endurance, balance, independence and quality of life for older adults.

The one hour classes will be held on the following dates:

• Wednesday, February 21 at 10:30 a.m. at Grade Lutheran Church
• Thursday, February 22 at 1:30 p.m. at the Hibbing Community Senior Center located in the Memorial Building
• Thursday February 27th at 10:00 a.m. at the 7th Avenue Apartments in Hibbing.

The classes are offered at no charge to participants by the Center for Independent Living of Northeastern Minnesota. Carlene Jaros is the instructor.

To register or for more information call 218 262 6675.

Hibbing Healthy Lifestyles Coalition - Recipe

Meatball Soup
Ground chicken and lean ground beef lower the amount of fat in this soup.
1/2 pound ground chicken
1/2 pound ground lean beef
10 cups water
1 tablespoon annato (achiote)
1bay leaf
1 small onion, chopped
1/2 cup green pepper, chopped
1 teaspoon mint (yerbabuena)
2 small tomatoes, chopped
1/2 teaspoon oregano
4 tablespoons instant corn flour (masa harina)
1/2 teaspoon black pepper
2 cloves garlic, minced
1/2 teaspoon salt
2 medium carrots, chopped
1 medium chayote (christophine), chopped
2 cups cabbage, chopped
2 celery stalks, chopped
1 10-ounce package frozen corn
2 medium zucchini, chopped
1/2 cup cilantro, minced

In a large pot, combine water, annato, bay leaf, half of the onion, green pepper, and 1/2 teaspoon of mint. Bring to a boil.
In a bowl, combine chicken and beef, the other half of the onion, tomato, oregano, corn flour, pepper, garlic, and salt. Mix well. Form 1-inch meatballs. Place meatballs in boiling water and lower heat.

Cook over low heat for 30 to 45 minutes.

Add carrots, chayote, cabbage, and celery. Cook over low heat for 25 minutes.

Add corn and zucchini and cook for another 5 minutes.

Garnish with cilantro and the rest of the mint.

Yield: 8 servings--Serving size: 1 1/4 cups

Each serving provides:
Calories: 161

Total fat: 4 g

Saturated fat: 1 g

Cholesterol: 31 mg

Sodium: 193 mg

Calcium: 47 mg

Iron: 2 mg

Get Informed!

On February 14th watch the PBS Special THE HIDDEN EPIDEMIC: HEART DISEASE IN AMERICA. This production of WGBH Boston is an examination of the number 1 killer of Americans. Heart Disease strikes more than 50 percent of its victims without warning. Following the documentary, Larry King interviews medical experts about how to improve one’s heart health.

Click HERE for program schedule and more information.

Hibbing Healthy Lifestyles Coalition - Recipe

Cabbage Slaw

Ingredients:

1 small head cabbage (1 pound), thinly sliced
½ cup chopped green bell pepper
½ cup chopped onion
2 tablespoons chopped pimiento or red bell pepper
½ cup cider vinegar
3 tablespoons vegetable oil
2 ½ teaspoons Equal for Recipes or 8 packets Equal sweetener or 1/3 cup Equal Spoonful
1 teaspoon celery seed
½ teaspoon dry mustard
¼ teaspoon salt
1/8 teaspoon ground black pepper

Equal sweetener can be substituted with other sweetener products. Nutrition contents might be different from those listed below.

Directions:

1. Combine cabbage, green pepper, onion and pimiento in medium bowl.
2. Measure remaining ingredients into jar; cover with lid and shake to blend well. Pour dressing over cabbage mixture and toss to coat. Refrigerate until ready to serve.

Yield: Makes 12 (1/2 cup) servings.

Nutritional Information:
Each serving provides:
Calories 49
Protein 1 g
Total Carbohydrates 4 g
Total Fat 4 g
Cholesterol 0 mg
Sodium 52 mg
Food Exchanges 1 vegetable, ½ fat

37% calorie reduction from traditional recipe.

Hibbing Healthy Lifestyles Coalition - Recipe

Lemon Squares

Ingredients:

2 eggs
5 ½ teaspoons Equal for Recipes or 18 packets Equal sweetener or ¾ cup Equal Spoonful
¼ cup plus 2 tablespoons lemon juice
4 tablespoons margarine, melted, cooled
1 tablespoon grated lemon rind
Rich Pastry (recipe follows)

Equal sweetener can be substituted with other sweetener products. Nutrition contents might be different from those listed below.

Directions:

1. Beat eggs and Equal; mix in lemon juice, margarine, and lemon rind. Pour mixture into baked pastry.
2. Bake in preheated 350 degree F. oven until lemon filling is set, about 15 minutes. Cool on wire rack.

Rich Pastry

Ingredients:

¾ cup all-purpose flour
2 ½ teaspoons Equal for Recipes or 8 packets Equal sweetener or 1/3 cup Equal Spoonful
1 ¼ teaspoons cornstarch
1/8 teaspoon salt
6 tablespoons cold margarine, cut into pieces
¾ teaspoon vanilla
1 teaspoon lemon rind

Directions:

1. Combine flour, Equal, cornstarch and salt in medium bowl; cut in margarine until mixture resembles coarse crumbs. Sprinkle with vanilla and lemon rind; mix with hands to form dough.
2. Press dough evenly on bottom and ¼ inch up side of 8 inch square baking pan. Bake in preheated 350 degree F. oven until lightly browned, about 10 minutes. Cool on wire rack.

Yield: makes 16 servings.

Nutritional Information:
Each serving provides:
Calories 104
Protein 1 g
Total Carbohydrates 7 g
Total Fat 8 g
Cholesterol 27 mg
Sodium 109 mg
Food Exchanges: ½ bread, 1 ½ fat

50% calorie reduction from traditional recipe.

Hibbing Healthy Lifestyles Coalition - Recipe

Pulled Pork Barbecue

Ingredients:

1 whole pork tenderloin, (about 1 pound), all fat trimmed
1 teaspoon chili powder
½ teaspoon garlic powder
Vegetable cooking spray
½ cup finely chopped onion
1 ½ teaspoons minced garlic
1 can (15 ounces) crushed tomatoes, undrained
1 tablespoon cider vinegar
1 tablespoon prepared mustard
¼ teaspoon maple extract
¼ teaspoon liquid smoke
1 to 2 teaspoons Equal for Recipes or 8 packets Equal sweetener or 1/3 cup Equal Spoonful
Salt and pepper, to taste
6 multigrain hamburger buns, toasted

Directions:

1. Rub pork with 1 teaspoon chili powder and the garlic powder; place in baking pan. Bake in pre-heated 425 degree F. oven until pork is well browned and juices run clear, 30 to 40 minutes. Let stand 10 to 15 minutes. Cut into 2 to 3 inch slices; shred slices into bite-size pieces with a fork.

2. Spray medium saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, about 5 minutes. Add remaining ingredients, except Equal, salt, pepper, and buns, to saucepan; heat to boiling. Reduce heat and simmer, uncovered, until a medium sauce consistency, 10 to 15 minutes. Stir in Equal. Season to taste with salt and pepper. Stir pork into sauce; cook until hot, 2 to 3 minutes. Spoon mixture into buns.

Yield: makes 6 servings.

Nutritional Information:
Each serving provides:
Calories 252
Protein 21 g
Total Carbohydrates 29 g
Total Fat 5 g
Cholesterol 49 mg
Sodium 447 mg
Food Exchanges: 2 bread, 2 ½ lean meat

35% caloric reduction from traditional recipe.

Hibbing Healthy Lifestyles Recipe--Penne Salad Primavera

Ingredients:

1 pound penne or medium pasta shells, cooked and cooled
½ cup fresh or thawed frozen peas, cooked
1 large yellow or red bell pepper, sliced
½ cup sliced green onions
½ cup blanched sugar snap peas
½ cup sliced carrots
1 cup skim milk
½ cup fat-free mayonnaise
½ cup red wine vinegar
¼ cup minced parsley
2 teaspoons drained green peppercorns, crushed (optional)
1 ¾ teaspoons Equal for Recipes or 6 packets Equal sweetener or ¼ cup Equal Spoonful
Salt and pepper

Equal sweetener can be substituted with other sweetener products. Nutrition contents might be different from those listed below.

Directions:

1. Combine pasta, peas bell pepper, green onions, snap peas and carrots in salad bowl. Blend milk and mayonnaise in medium bowl until smooth. Stir in vinegar, parsley, peppercorns and Equal.

2. Pour dressing over salad and toss to coat; season to taste with salt and pepper.

Yield: 6 (1 cup) servings.

Nutrition Information:
Each serving provides:

Calories 190
Protein 8 g
Total Carbohydrates 36 g
Total Fat 1 g
Cholesterol 26 mg
Sodium 188 mg
Food Exchanges 2 bread

63% caloric reduction from traditional recipe

Healthy Weight...For Life!

Attend this free seminar and learn about low glycemic index eating, exercise, stress reduction and supplementation. Find out why Dr. Shari Lieberman's Transitions Lifestyle System really works.

This free informational program is being offered by Certified Transitions Lifestyle Coach, Carla Tichy ((218) 410-0154).

Put this seminar on your calendar.

Fairview University Medical Center-Mesabi

Multi Purpose Room #4

Thursday, January 25th

5:30 until 7:00 p.m.

Call (218) 969-9699 to register.

Start!

Start! is an American Heart Association movement calling on all Americans to live longer, more heart-healthy lives through walking and other healthy habits.

Visit the American Heart Association's web site for more information about this program. Sign up before February 5th and receive up to 12 phone calls from the "All Start! Celebrity WalkForce".

The site reminds everyone that walking is the easiest way to fight heart disease and stroke. Why walking? Because we know that walking is the easiest, most convenient form of activity--and it's free. You don't need special skills, the training of a marathon runner, or a membership at an expensive gym to benefit from walking.

Visit the Start! web site and find tools, walking programs, nutrition information and more!

Race Walking

If your goal is to be able to walk around the block or to walk a marathon (26.2 miles) or to maintain your weight or to lose the unsightly holiday pounds -RACE WALKING IS FOR YOU! No matter what your exercise tolerance or shape, everyone can benefit from the benefits of race walking. You don't have to RACE to race walk.

For more information call Patty Miller with Community Ed at 218 262 0417. Classes held Tuesday Evenings January 16 - February 6th start in HHS room #12 and the hallways from 6:00 - 7:00 p.m.

Hibbing Healthy Lifestyles Coalition Recipe -- Cranberry Guacamole

Yields: 12 servings
"Creamy guacamole studded with colorful and tangy cranberries."

INGREDIENTS:
2 ripe Hass avocados, pitted, peeled and
coarsely mashed
1/2 cup salsa verde
3 tablespoons chopped fresh cilantro or
parsley leaves
1 jalapeno, seeded and deveined, finely
chopped
1 teaspoon coarse garlic salt
2/3 cup dried cranberries soaked in hot water,
drained and squeezed dry

DIRECTIONS:
1. Coarsely mash avocados. Fold in remaining ingredients.
2. Guacamole is best made as close to serving as possible. For short-term storage, seal in an airtight container with a piece of plastic wrap against the surface of the guacamole.

Hibbing Healthy Lifestyles Coalition Healthy Recipe - Blueberry Oat Muffins

Ingredients:
1 cup Quaker Oats (quick or old fashioned, uncooked)
1 cup low-fat buttermilk
1/4 cup egg substitute or 2 egg whites, lightly beaten
2 tablespoons margarine, melted
1/2 teaspoon grated lemon peel
1 cup all-purpose flour
3 tablespoons granulated sugar or fructose or heat-stable sugar substitute equal to 3 tablespoons sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
1 cup fresh or frozen blueberries (do not thaw)

Directions:
Heat oven to 400F. Lightly spray twelve medium muffin cups with cooking spray.
In medium bowl, combine oats and buttermilk; mix well. Let stand 10 minutes. Stir in egg substitute, margarine and lemon peel until blended.
In large bowl, combine flour, sugar or sweetener, baking powder, baking soda and salt; mix well. Add oat mixture all at once; stir just until dry ingredients are moistened. (Do not over mix.) Gently stir in berries. Fill muffin cups almost full.
Bake 20 to 25 minutes or until golden brown. Cool muffins in pan on wire rack 5 minutes; remove from pan. Serve warm.

Yield: 1 Dozen

Nutritional Information:1 muffin (made with granulated sugar, fructose or Sweet One and without salt):

Calories From Fat 25
Total Fat 3 g
Saturated Fat 0.5 g
Cholesterol 0 mg
Sodium 130 mg
Dietary Fiber 1 g
Protein 3 g

amount with sugar or fructose with Sweet One

Total Calories 110 100
Total Carbohydrates 18 g 16 g
Total Sugars 5 g 3 g

Exchanges with sugar or fructose
1/2 starch, 1/2 fat, 1/2 fruit

with Sweet One
1 starch, 1/2 fat

Health Tip - Get Enough Iron

(HealthDay News) -- Your body needs dietary iron to produce hemoglobin, which allows healthy red blood cells to carry oxygen to the body's tissues.Too few healthy red blood cells causes a condition called anemia, and lack of dietary iron is a prime cause.Here's a list of foods that are high in iron, courtesy of the University of Virginia Health System:

Meat, including liver, lean beef, and pork loin.
Seafood like oysters, clams, shrimp, tuna, and sardines.
Fruits, including raisins, figs, dried apricots, and prunes.
Vegetables like spinach, greens, broccoli, lima beans, and avocado.
Raisin bran.
Several kinds of beans, peas, and lentils.

-- Diana KohnleLast Updated: Nov. 07, 2006Copyright © 2006 ScoutNews LLC. All rights reserved.
For more healthy living tips visit http://www.healthday.com/ or http://www.lifeclinic.com/