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.

Open Swim at the Old High School Pool

Fridays from 6:30 - 8:00 p.m.
March 13th - May 8th
(no open swim on April 10th)

Great family time and exercise!
$2.00 per person - pay at the door.
Only the first 25 swimmers allowed.

Velvet & Iron 2009

Friday, April 17, 2009
Hibbing Memorial Building
East Entrance
Registration begins at 4:30 p.m.

This year the following speakers will present programs:
Milie Nwoye, Dr. of Obstetrics & Gynecology, Fairview Mesaba Clinic in Hibbing
The Journey from PMS to Menopause - Navigating the Turbulence

Shirley M. H. Johnson, Licensed Psychologist, Fairview UMC-M
Moving Through Unchartered Territory - Set Course for Happiness

Keynote Speaker, Janie Jasin, CSP
The Journey to Wisdom, Humor & Surprises - Set Course to Leap Boulders and Cross Bridges
Janie is an author ("The Littlest Christmas Tree" & other books), mom, grandmom, and business woman. She has been speaking for over 30 years and will deliver her message with a sense of humor and purpose.

To register visit www.range.fairview.org or call 218-362-6734 or 888-870-8626 Ext. 6734

Registration fee is $20.00

Please mail registrations payable to Fairview UMC-M to:
Jana Bell RN
Diabetes Resource Center
Fairview University Medical Center - Mesabi
750 E. 34th Street
Hibbing, MN 55746

A Night Out is Good For You Too!

Enjoy an evening of fine wine, fabulous food, relaxing spa treatments, limo rides and ladies only shopping. This great "ladies only" evening will also feature a live performance by comedian and author, LORNA LANDVIK, author of Angry Housewives Eating Bon Bons and Patty Jane's House of Curl.

March 27, 2009
6:30 p.m.
Rich Cuisine Event Center
201 West 7th Ave.
Flood, MN 55736

For more information and teckets visit: www.richcatering.com

Recipe of the Week from "America on the Move"

Pineapple Yogurt Dip
Recipe provided by SPLENDA

Ingredients
1 (8 ounce) package reduced-fat cream cheese, softened
1 (8 0unce) container fat-free plain yogurt
1 (8 ounce) can crushed pineapple, drained well
1/2 cup SPLENDA No Calorie Sweetener, granulated

Directions
Process cream cheese, yogurt, pineapple, and SPLENDA granulated sweetener in a food processor or blender until smooth, stopping to scrape down sides. Spoon into a serving dish; cover and chill. Serve with assorted fresh fruit.

Nutrition Info
Exchanges per Serving: 1/2 Starch
Servings Per Recipe: 24
Serving Size: 2 tablespoons

Amount per Serving
Calories: 30
Calories from Fat: 15
Total Fat: 1g
Saturated Fat: 1g
Cholesterol: 5mg
Sodium: 50mg
Total Carbs: 2g
Dietary Fiber: 0g
Sugars: 2g
Protein: 2g

Try These Tips for Healthy Eating

What is a healthy eating plan?

· Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
· Includes lean meats, poultry, fish, beans, eggs, and nuts.
· Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
· For more specific information about food groups and nutrition values, visit: www.healthierus.gov/dietaryguidelines.

Also remember these tips:
· Eat breakfast every day. People who eat breakfast are less likely to overeat later in the day. Breakfast also gives you energy and helps you get your day off to a healthy start.
· Choose whole grains more often. Try whole-wheat breads and pastas, oatmeal, brown rice, or bulgur.
· Select a mix of colorful vegetables each day. Vegetables of different colors provide different nutrients. Choose dark leafy greens such as spinach, kale, collards, and mustard greens, and reds and oranges such as carrots, sweet potatoes, red peppers, and tomatoes.
· Choose fresh, canned, or frozen fruit more often than fruit juice. Fruit juice has little or no fiber, and the calories may be high. Fresh, canned, or frozen fruit is often better for you. If you eat canned fruit, opt for fruit packed in water rather than syrup.
· Use fats and oils sparingly. Olive, canola, and peanut oils, avocados, nuts and nut butters, olives, and fish provide heart-healthy fat as well as vitamins and minerals.
· Eat sweets sparingly. Limit foods and beverages that are high in added sugars.
· Eat three meals every day. If you skip meals or replace a meal with a snack, you might overeat later on.
· Have low-fat, low-sugar snacks on hand. Whether you are at home, at work, or on the go, healthy snacks may help to combat hunger and prevent overeating.

National Wear Red Day

National Wear Red Day-February 6, 2009-is a day when Americans nationwide will wear red to show their support for women's heart disease awareness. This observance promotes the Red Dress symbol and provides an opportunity for everyone to unite in this life-saving awareness movement by showing off a favorite red dress, shirt, or tie, or Red Dress Pin.

FDA Warning

FDA Warns Consumers Against Dietary Supplement Containing Undeclared Drug.

The FDA has recently posted a warning to consumers about diet aid products that contain Sibutramine. Sibutramine is described as a controlled substance with risks for abuse or addiction. It is a potent drug that poses potential safety risks.

For the complete information and web site links for actual products go to:

http://www.fda.gov/bbs/topics/NEWS/2009/NEW01950.html

Tips to Help You Keep That Resolution

If you gave up smoking as your New Year's resolution and your resolve is starting to falter these tips might help you stay on track:

Remember that quitting smoking is one of the best things you can do for your own health and that of the people around you.

Make a list of the reasons you decided to quit and keep it handy. Pull it out when temptation hits.

Create a non-smoking environment at home and at work, and spend as much free time in non-smoking places (libraries, museums, malls) as possible.

Keep toothpicks, carrots, celery sticks, or gum on hand to replace a cigarette in your mouth.

Stay away from situations or places you link with smoking. Create new routines.

Bread and Soup Workshop

Bread and Soup Workshop - Saturday, January 31, 2009 at 8:30 AM to 12:30 PM

Nothing tastes better than homemade soup and bread, especially in the chilly winter months. plus, it's an economical and healthy way to stretch your food budget. Come learn how to make "Beth's Italian Soup" and focacia bread. You will sample the soup in class and bring home a loaf of bread. Bring a bag to carry home your loaf of bread.

1 Session, Saturday, January 31st at 8:30 a.m. in room 13 of the Hibbing High School.
For more information or to register call 218-262-0417.

Food Pryamid

Food Pyramid

USDA has released the MyPyramid food guidance system. Along with the new MyPyramid symbol, the system provides many options to help Americans make healthy food choices and to be active every day.

One size doesn't fit all. MyPyramid offers personalized eating plans, interactive tools to help you plan and assess your food choices, and advice to help you:

• Make smart choices from every food group.
• Find your balance between food and physical activity.
• Get the most nutrition out of your calories.
• Stay within your daily calorie needs.

For more information go to: www.mypyramid.gov

Autism in Minnesota Survey

If you are affected by autism in the state of Minnesota, we ask for your participation in the following survey. The purpose of this survey is to collect data regarding various issues for individuals with autism in Minnesota. This data will be used by the Minnesota Autism Task Force to make recommendations to the Minnesota State Senate and Governor.

Your participation in this survey is completely voluntary and your decision about participation will have no impact on your relationship with the State. If you choose to provide contact information at the end of the survey, your responses will not be linked to your contact information.

We greatly appreciate your input. If you know of other families or professionals who may also be interested in participating, please feel free to forward this survey link to them.

Surveys will be collected on an ongoing basis until February 15, 2009. Please take the survey only once.

Take the Survey

King Nut Peanut Butter - Salmonella warning

Agriculture, Health officials issue product advisory for King Nut peanut butter
Product contaminated with Salmonella bacteria was shipped to institutions in Minnesota

Officials from the Minnesota Department of Agriculture (MDA) and the Minnesota Department of Health (MDH) today issued a product advisory after MDA's preliminary laboratory testing indicated the presence of Salmonella bacteria in a 5-pound container of King Nut brand creamy peanut butter.

Read the entire news release.

Moonlight Skiing - January 9 -13

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.

The Hibbing Parks & Recreation department grooms and tracks the Carey Lake ski trails and has rental equipment.

For ski condition reports and more information about ski rentals call the HP&R hotline at 263-9477.

What is Alzheimer’s Disease?

Alzheimer’s disease is the most common form of dementia among older adults. Alzheimer’s disease involves parts of the brain that control thought, memory, and language and can seriously affect a person’s ability to carry out daily activities. Although scientists are learning more every day, right now, they still do not know what causes Alzheimer’s disease. For more information go to: http://www.cdc.gov/aging/healthybrain/alzheimers.htm

For local support attend the Alzheimer's Association Caregivers Group meetings the last Tuesday of the month at 11:30 a.m. at Sammy's Pizza in the meeting room. Lunch on your own. Anyone who has a family member of friend with memory loss is welcome to attend. There is no charge for the meeting.

Age Well & Live Smart

Check out the "55+ Age Well & Live Smart" web page on the Hennepin County Library web site at: http://www.hclib.org/55plus/ .

The web site includes health, legal, and financial tips as well as suggestions for free time and leisure activities.

The "Savvy Senior" column on the 55+ web site is written by "Jim Miller, a regular contributor to the NBC Today Show and author of `The Savvy Senior´ book." At the end of his weekly column are links to previous columns on topics ranging from exercises for flexibility of movement to dealing with the DTV transition.

Everyone can “age well and live smart”.

Focus on India

With more than one billion people, India is the second most populous country in the world accounting for 17% of the world’s population. The country has recently become one of the world’s fastest growing economies with an average growth rate of eight percent over the past three years.

It has emerged as a global player in several areas, including information technology, business process outsourcing, telecommunications, and pharmaceuticals. The demographic profile of India is changing with an ageing population. The subcontinent is characterized by large diversities in geographical regions, sociocultural groups, and health needs.

For more information about India visit the World Health Organization website at: http://www.who.int/countries/ind/en/

Or attend the Focus on India event on Thursday, December 11, 2008

Increasing global trade opportunities are creating an exciting economic environment in Northern Minnesota. A coalition of area businesses, educational institutions and nonprofit organizations are kicking of the first in a series of workshops aimed at introducing citizens and businesses to global trade and cultural opportunities.

The first event of the “Global Understanding Series” will focus on India. The event will include:

• Panel discussions
• Expert presentations
• Cultural showcase
• Ethnic food

Conference registration is $75. Includes lunch, reception, program materials, and evening performance by Ragamala Dance Troupe. Space is limited.

For more information and to register visit www.hibbing.edu/focusonindia. It promises to be fun and educational. Please plan to join us on December 11, 2008 as we Focus on India.

Global Understanding Series Focus On India Press Release

Youth Ski Program Meeting

Sunday, December 07, 2008 at 5:00 PM

For 5 - 12 years old to get outside and enjoy our outdoor winter wonderland while learning the techniques and skills of cross country skiing. Weekly ski dates will be held with a special mini loppet the last day.

Registration and information night will be held December 7th at 5:00 p.m. in the Little Theater Room of the Memorial Building Arena. Please use the Front North entrance doors.

Complete program information will be reviewed. Topics will include equipment needed, equipment sources, clothing, safety tips, registration and volunteer recruitment.

Attention All Seniors on Medicare

AEOA SIAP (Senior Insurance Advocacy Program) department will be available at the Hibbing Public Library as a service to seniors for open enrollment for Medicare healthcare coverage. Seniors should be aware that there have been some changes with the area healthcare providers as to the Medicare Advantage Plans that they will accept.

Representatives from AEOA will be in the library’s computer lab the following days:
Wednesday, December 10th from 9:00 until 5:00
Thursday, December 17th from 9:00 until 5:00

Please call AEOA at one of the following numbers to schedule an appointment:
218-748-7301 or 800-662-5711 ext. 201.

Say Yes to No

Free workshopThursday, November 13, 20086:30 p.m. - 8:30 p.m.Lincoln Auditorium

Fairview Range and Hibbing Community Education are excited to welcome David Walsh, Ph.D. who will be speaking at a free workshop for parents and educators.There is an epidemic of Discipline Deficit Disorder sweeping the country. The symptoms include disrespect, impatience, a need for instant gratification, a sense of entitlement, self centeredness, and out of control consumerism.

This workshop, based on Walsh's new book, explains how the "Yes culture" undermines our children's self discipline, a trait that is the key ingredient for children's success and happiness.

For more information visit http://www.range.fairview.org/ or call Cheryl Bisping at 218-362-6429.

Flu Shots Still Available

If you have Medicare, please bring your Medicare card. We will directly bill the entire cost to Medicare.

For private insurance payment, we can bill your insurance company directly. However, you are responsible for deductibles and co-pays according to your insurance contract.

Patients should wear short-sleeved shirts and bring insurance information.

Flu shots will be available at the Duluth Clinic Hibbing:

November 4 - 5:30 - 7:30
November 5 - 5:30 - 7:30
November 7 - 1:30 - 4:30

Halloween Safety Tips for Kids and Parents

Parents of trick-or-treating kids can get so caught up in the fun themselves they might forget some simple safety ideas which could save everyone trouble. Having a fun and safe Halloween will make it all worthwhile. Below are just a few common sense tips that can help:

• Know the route your kids will be taking if you aren’t going with them. Send a cellular phone.
• The best bet is to make sure an adult is going with them. If you can’t take them, see if another parent or teenaged sibling can go along.
• Know what other activities a child may be attending, such as parties, school, or other organized functions.
• Make sure you set a time your children should be home by. Make sure they know how important it is for them to be home on time.
  Explain to children the difference between tricks and vandalism. Throwing eggs at a house may seem like fun, but they need to know the other side of the coin as well. Clean up and damages can ruin Halloween. If they are caught vandalizing, make them clean up the mess they’ve made.
• Check all “treats” completely and notify law enforcement of any suspicious packaging.
  Make sure your children have light colored costumes on and carry a flashlight. To be seen is to be safe.

Courtesy of the Hibbing Police Department.

Adult Halloween Party Tips

Adult Halloween parties tend to be much wilder than children’s parties with dancing, alcohol use and catered food. Using common sense can make a party a great one and avoid anything that may ruin it.

Keep an eye on the drinking; don’t let it get out of hand. Take the keys away from anyone that may be driving. Have one person stay sober and offer to drive those people home who may be too intoxicated to drive.

When deciding on a menu, check and see if any attending the party has food allergies that might be a problem. Common food allergies to dairy products, peanuts and shellfish can really put a damper on the festivities.

Planning ahead for problems can make all the difference for your Halloween party!

Courtesy of the Hibbing Police Department.

"Say Yes to No" Presented by David Walsh, Ph.D.

Free workshop

Thursday, November 13, 2008

6:30 p.m. - 8:30 p.m.

Lincoln Auditorium

Fairview Range and Hibbing Community Education are excited to welcome David Walsh, Ph.D. who will be speaking at a free workshop for parents and educators.

There is an epidemic of Discipline Deficit Disorder sweeping the country. The symptoms include disrespect, impatience, a need for instant gratification, a sense of entitlement, self centeredness, and out of control consumerism.

This workshop, based on Walsh's new book, explains how the "Yes culture" undermines our children's self discipline, a trait that is the key ingredient for children's success and happiness.

For more information visit http://www.range.fairview.org/ or call Cheryl Bisping at 218-362-6429.

Family Flu Shots

Race to the checkered flag for Flu Prevention!

Family flu shot clinic for children 6 months to 17 years and their families at the Fairview Mesaba Clinic- Hibbing, 3605 Mayfair Avenue.

There will be race cars on display in the Fairview Mesaba Clinic parking lot. Ring toss, ball toss, pit stop, hand hygiene and prizes.

If you have Medicare, please bring your Medicare card. We will directly bill the entire cost to Medicare.

For private insurance payment, we can bill your insurance company directly. However, you are responsible for deductibles and co-pays according to your insurance contract.

For self-pay patients, you are eligible for a 30% self-pay discount. Cash Payment $30.00.
Patients should wear short-sleeved shirts and bring insurance information.

Adults with Disabilities Activities

A variety of activities are available throughout the week! Call 218-262-0417 for more information.

Saturday -
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.

Friday Night Programs -
Come one, come all for the time of your life! The fun has only begun! Join us for a variety of recreational experi­ences. No pre-registration necessary. For more information call Theresa Nelson 218- 262-0417.

- Friday, October 24, 2008 - "Halloween Dance & Costume Contest" - Greenhaven School • 7:00-9:00 p.m. • Cost of $3.
- Friday, November 14, 2008 - "Photo Shoot" with Chuck Perry - Greenhaven School • 7:00-8:30 p.m. • $3 payable to Chuck.
- Friday, November 21, 2008 - "An Evening of Magic" with Robert Halbrook - Greenhaven School • 7:00-8:30 p.m. • Cost of $3.
- Friday, December 5, 2008 "Casey Aro Christmas Extravaganza!" - Greenhaven School • 7:00-8:30 p.m. • Cost of $3.

Monday Night Program -
From 6:30-8:30 p.m. at the Lincoln Elementary School. Cost is $2.00 per session. No pre-registration necessary. For more information call Arlene Christenson 262-0417
Mondays • 14 Sessions • 6:30-8:30 p.m. • $2.00 per session • Lincoln Elementary School
Sept. 8, 15, 22, 29, Oct. 6, 13, 20, 17, Nov. 3, 17, 24, Dec. 1, 8 & 15, 2008

Community Walk

Don't let the weather get your down! Walk in the high school and out of the weather!

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 - April in the Hibbing High School lower level hallways from 5:00 - 7:00 p.m.

My Health Minnesota -> Go Local Celebrates Birthday!

My Health Minnesota -> Go Local, a free database of health services throughout Minnesota, recently celebrated its first birthday! The project is sponsored by the University of Minnesota Health Sciences Libraries, the Mayo Clinic Libraries, and the MINITEX Library Information Network, in collaboration with the National Library of Medicine.

Minnesota citizens can use Go Local to find more than 5,000 hospitals, nursing homes, physicians, support groups, pharmacists, libraries, rehabilitation programs, and other health services in the Land of 10,000 Lakes, plus reliable health information about a multitude of diseases and conditions from MedlinePlus. The database is searchable by location, diseases/health issues, and providers/facilities/health services. My Health Minnesota -> Go Local continues to grow daily as resources are added throughout the state.

In its first year, My Health Minnesota -> Go Local has been used by people all over Minnesota, plus across the United States and in other parts of the world. This resource is available from the library’s web site. Go to: www.hibbing.lib.mn.us and click on “Databases & Search Engines” and then click on “Medical” and then click on “My Health Minnesota – Go Local”.

Managing Pain

What can be done to treat pain?

There are many ways to manage your pain. There are medicines that can be used to relieve pain. There are also other ways to treat pain without taking medicine. Your doctor will work with you to find out what works best for you.

What are some of the medicines used to treat pain?

Some pain medicines are acetaminophen, aspirin, ibuprofen, naproxen and opioids. Opioids include morphine, oxycodone and hydromorphone. Many of these medicines come in pills, liquids, suppositories and skin patches. Some pain may be treated with medicines that are not usually thought of as pain relievers. For example, antidepressants.

Are there other ways to relieve pain?

That will depend on your illness or condition and how much pain you have. Sometimes pain can be relieved in other ways. Some other treatments for pain are listed here:

• Acupuncture, which uses small needles to block pain
• Taking your mind off the pain with movies, games and conversation
• Electrical nerve stimulation, which uses small jolts of electricity to block pain
• Physical therapy n Exercise
• Hypnosis n Heat or cold
• Massage n Relaxation

Information provide by The Joint Commission.

Red Cross Training Opportunities

First Aid, CPR & AED, Pet emergency care are only some of the classes available in Hibbing and posted on the Fit City Calendar.

There is also a need for trained disaster relief volunteers. Training starts this Saturday.

For more information or to register for American Red Cross Training in Hibbing call 218-263-4455 or 800-747-8644 or email.

On the Road to Good Health - For Men Only

For Men Only: “On the Road to Good Health” to be held on Thursday, September 18, 2008 at the Knights of Columbus Hall 2611 E 13th Avenue , Hibbing , MN

Please join us for the 7th annual Men’s Wellness Night. This event is an evening filled with educational topics geared to men’s health, free health screenings, dinner, door prizes, etc.

Sponsored by: Central Mesabi Medical Foundation, Fairview University Medical Center - Mesabi, and Pfizer Pharmaceuticals

To register by phone, call: (218) 362-6665 or 888-870-8626 EXT. 6665 To register online, go to: www.range.fairview.org Registration is necessary as space is limited. Please register and pay by Friday, September 12, 2008. Registration Fee: $5.00

Schedule/Topics 4:30 – 5:45 Registration, Displays and Screenings
5:00 – 5:50 Dinner
6:00 – 9:00 Program
Colorectal Cancer, Dr. Harris, St. Mary’s Duluth Clinic
Cancer Survivor, Rick Tintor
Eye Health: Glaucoma & Macular Degeneration, Scott Mescher O.D.

Metabolic Syndrome Family Medical Center - Metabolic syndrome is a group of health problems that includes too much fat around the waist, elevated blood pressure, high triglycerides, elevated blood sugar, and low HDL cholesterol. This syndrome increases your risk of heart attack, stroke, and diabetes.

Fall Exercise Classes - Register Now!

Parks & Recreation Youth Swimming

Registration starts at 7:00 p.m. on September 11th. Classes are held on Monday, Wednesday, and Saturday for Tots all the way up to Red Cross level 5. Sign up online at www.hibbing.mn.us and click on Parks & Recreation. Adult swimming, exercise, and line dancing classes and pool parties can be registered for by calling the office at (218) 362-5940.

Community Education offers fall classes

Aikido is a study based on the martial arts of the samurai which stresses living in harmony with one's environment and circumstances. Wednesdays, Sept. 10-Oct. 29, 2008 at 3:30-4:30 p.m. in the Hibbing High School Wrestling Room - Cost: $20.00

Safety Karate (Beginners) - In this basic introductory class, students will learn fundamental skills and forms, improving their strength and agility. Tuesdays & Thursdays Sept. 11-Nov. 25, 2008 at 6:15-7:00 p.m. in the Washington Elementary School Gym Cost: $75.00

Karate (Int/Adv) - Intermediate and advanced level Tae Kwon Do classes. Tuesdays & Thursdays Sept. 11-Nov. 25, 2008, at 7-8 p.m. (Int) 8-9 p.m. (Adv.) in the Washington Elementary School Gym - Cost: $75.00

Sparring - Learn beginning and advanced Sparring techniques. Fridays Sept. 12-Nov. 21, 2008, at 7:00-9:00 p.m. in the Washington Elementary School Gym - Cost: $45.00

For more information or to register go to: http://www.hibbing.k12.mn.us/ and click on Community Educations or call 218-262-0417.

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.