Parent Tips for Healthy Kids

Make activity part of everyday life for both you and your child.
Make sure you walk or ride bicycles sometimes when you go places.  Climb stairs instead of using elevators when possible.  Do something active every evening.  If your neighborhood is unsafe, walk with your child to school and benefit from the exercise as well.  Create a home environment that encourages physical activity.  Have balls, jump ropes, and bikes easily accessible for children.

Parent Tips for Healthy Kids

Ensure that your child reaches adulthood with an individual sport or activity that he or she enjoys, such as swimming, running, golf, tennis, or biking.
Enroll your child in intrmural sports and recreational activities that fit your budget and time constraints.  Then make them a priority.

This is the 8th of 10 tips for healthier kids.

Parent Tips for Healthy Kids

Plan kid-oriented activities that the whole family can enjoy.

Hiking, swimming, riding bikes, and walking the dog are all activities that can be enjoyed by the whole family.  Throw a ball around in the backyard.  Play tag.  Play in the park.  The opportunities and enjoyment are endless.

This is the 7th tip of 10 for healthier kids.

Parent Tips for Healthy Kids

Set limits on sedentary time (television, video games, and computer).
One-half hour to one hour per day of television time is plenty.  Remove the television set from your child's bedroom.  Don't worry if your child says he or she is bored.  Boredom passes and often leads to creativity.

This is the 6th of 10 tips for healthier kids.

Parent Tips for Healthy Kids

Eat as a family as often as possible.
Sit down and enjoy each other's company during meals.  Kids learn when parents act as positive role models.  They will also learn the social pleasures of eating well.  Don't use this time for scolding.  Focus on eating and conversation and turn off the T. V. while eating.  Limit fast food to once a week or less.

This is the 5th of ten tips for health kids.

The Brick Yard is the Featured May Restaurant

During the month of May the Hibbing Healthy Lifestyles Coalition recommends that you try the new healthier options on the menu at the Brick Yard on Howard Street in Hibbing.

Go for lunch or dinner and take the whole family.

See their website at:    http://www.brickyardhibbing.com/index.html

Parent Tips for Healthy Kids

Find alternatives to rewarding or bribing with food.

Instead, try stickers, hugs, and small toys, or simply say, "You did a great job!"  Everyone wins when you offer some activity or time with your children as a reward.  Dad can take the kids for a walk in the park.  Mom can offer a swimming outing.  The whole family can ride bikes together to the library.

This is the fourth of ten Healthy Kid Tips for parents.

Parent Tip for Healthy Kids

Give your kitchen a makeover.
Move party foods like, cookies, chips, soda and punch to higher cupboards or to the basement storage area.  Make a designated snack drawer and fill it with things like lowfat granola bars, raisins, vanilla wafers, and dried fruit.  Preportion into small plastic bags foods that don't come in individual packaging.  Place a fruit bowl on the counter for easy access.

This is the 3rd of ten health kid tips for parents.

Parent Tip for Healthy Kids

Limit eating and snacking to a certain area of the home, such as the dining room or kitchen.

Discourage grazing in front of the television or computer.  If a child generally eats somewhere, say in front of the television, it can be a reminder to him to eat whenever he sits there, whether he really is hungry or not.

This is the second of 10 tips for healthier kids.

Parent Tip for Healthy Kids

Establish a general structure for meal and snack times, and allow eating only at these times.
Most young children need three meals and two snacks per day, but by the age of eight, three meals and an afternoon snack are plenty.  Offer water, fruits and vegetables if kids are still hungry in between meals and regular snack times.  Save soda, punch, and flavored waters for special occasions.

This is the first of 10 parent tips for healthy kids.

Fit City Week in Hibbing

The Hibbing City Council will be asked at the Wednesday, May 5th meeting to proclaim the first week in May “Fit City Week”. During this week everyone should make an effort to do something active and to learn something new about health and nutrition.


Some alternatives for the week include:

Sign up for the annual WalkYerBunzOpf walking program. Contact Community Education for details.

Tuesday, May 4th, Cycle Mesabi (local bike club) will be riding the Bear Route (total 14.8 miles) starting at 6:00 p.m. Log onto www.cyclemesabi.com for a map and starting point. Anyone with a bike and a helmet is welcome to ride along.

Be aware of bicycle riders on Hibbing streets. Third graders will learn about bike safety on Wednesday, May 5th and receive helmets. Parents should put on their helmets and go for a bike ride with their children on Wednesday.

Learn more about nutrition on Wednesday, May 5th at 6:30 p.m. “Pirates of the Carrot Bean” will be at the Lincoln Elementary gym. The show is for elementary students and their families. Beginning at 6:00 p.m. there will be several displays and healthy snacks available in the school’s cafeteria. This is a free event.

Thursday, May 6th is “walk/bike to school or work day.

Thursday, May 6th, Cycle Mesabi will be riding Hibbing to Keewatin (19.7 miles) beginning at 6:00 p.m. Maps and starting point on www.cyclemesabi.com.

If you are going out to eat remember the Hibbing Healthy Lifestyles Coalition’s “A Light Night Out” program. The Brick Yard in Hibbing is May’s featured restaurant. They will have some new and delicious healthier menu items.

Be Aware of the Symptoms of Fibromyalgia

Fibromyalgia is a complex chronic pain disorder that affects an estimated 10 million Americans. While it occurs most often in women, it strikes men and children, and all ethnic backgrounds. For those with severe symptoms, fibromyalgia (FM) can be extremely debilitating and interfere with basic daily activities.

May 12th is National Fibromyalsia Day.  The local support group currently has an informational display in the library's exhibit window.  Stop by, learn more about this chronic pain disorder, and get contact information for the local group.

With a diagnosis, help, and support, chronic pain sufferers can be physically fit and active.

Omega 3s may help cut colon cancer risk

Check out what new research says about fish oil and other omega 3 fatty acids at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_97997.html

Trends and Tools to Prevent Prescription and OTC Medication Abuse

The Alcohol, Tobacco and Other Drug Spring Forum is being offered here in HIbbing on Tuesday, May 11th.

Prescription drug abuse is a growing problem in Minnesota, as well as nationally.  To advance the understanding of the multifaceted nature of this issue and the extent to which it is a concern in minnesota, the Alcohol and Drug Abuse Division of the Department of Human Services, together with the Minnesota Prevention Resource Center, are presenting regional forums.  The forums will benefit prevention professionals, law enforcement, addiction counselors, public health personnel, educators, pharmaceutical personnel, nurses and all others who are interested in this important public health issue.

Details:
Tuesday, May 11, 2010
Fairview Plaza, Taconite Room
1200 East 25th St., Hibbing, MN

Registration and continental breakfast begin at 9:00 am.  The session will adjourn at 2:30 p.m.

Pre-registration is required:
Online at http://www.emprc.org/springforums2010
The fee is $20 payable to MPRC.

Earth Day

Earth Day suggestions:

Take a walk

Ride a bike

Sit in the sun and enjoy our beautiful spring

Think about going "green" - start by buying green cleaning products

Hibbing’s Walk/Bike to School Day is May 6th!

All 3rd graders will receive bike safety education and a bike helmet in school on Wednesday, May 5. Encourage older students to dust off their bikes and helmets and ride to school. Children at the Washington and Greenhaven can walk to school with a parent. Take advantage of our early spring weather, get some exercise and encourage walking and biking as a great way to get around.

Some benefits of walking or biking to school:

o Participate in physical activity as part of their day.

o Foster healthy habits that could last a lifetime.

o Gain a sense of independence.

o Arrive at school alert and ready to learn – children who get more exercise get better grades.

o Reduce traffic congestion around schools.

Interested in starting a Walking School Bus in your neighborhood? A Walking School Bus is simply adults walking kids to school. Melissa Grzybowski will be starting a group in the Highland Park area. Contact her to join in or for help getting a “Bus” started in your neighborhood. 218-929-3125 or grzybowskim@communityhealthboard.org.

Broccoli Cheddar Bake

By Mayo Clinic staff
Dietitian’s tip:

Well-cooked broccoli should look bright green and crisp but be tender when pierced with a fork. Because the florets cook faster than the stalks, cut the stalks in half lengthwise to increase their surface area. This ensures more even cooking.



Serves 6

Ingredients

4 cups chopped fresh broccoli

½ cup finely chopped onion

2 tablespoons water

1 ½ cups egg substitute

1 cup fat-free milk

1 cup shredded cheddar cheese

½ teaspoon ground black pepper



Directions

Preheat the oven to 350 F. Lightly coat a baking dish with cooking spray.

In a nonstick skillet, combine the broccoli, onion and water. Saute over medium-high heat until the vegetables are tender, about 5 to 8 minutes. Keep adding water to prevent the vegetables from drying out, but use as little water as possible. Drain and set aside when the broccoli is done.

In a bowl, combine the egg substitute, milk and ¾ cup cheese. Add in the broccoli mixture and pepper. Stir to mix well.

Transfer the mixture into the prepared baking dish. Set the baking dish into a large pan filled with about 1 inch of water. Bake uncovered until a knife inserted in the center comes out clea, about 45 minutes. Remove from the oven and top with the remaining ¼ cup shredded cheese. Let stand about 10 minutes before serving.
Nutritional Analysis (per serving)

Calories 168
Cholesterol 21 mg
Protein 15 g
Sodium 266 mg
Carbohydrate 8 g
Fiber 2 g
Total fat 9 g
Potassium 472 mg
Saturated fat 4 g
Calcium 237 mg
Monounsaturated Fat 2 g

Help Your Kids Stay Active

According to the Alliance for a Healthier Generation it is eas to help your children get their recommended 60 minutes of daily physical activity.  Join in and make it fun.

For other tips see their article in Health Day on Medline Plus.

Pirates of the Carrot Bean

The UMD Voyageurs will be presenting "Prirates of the Carrot Bean" in the Lincoln elementary School Gym in Hibbing.  The captain and her crew are on a quest for the long lost "Pirate Cookbook".  Along the way they discover mysterious creatures and the pick up a few new (healthy eating) habits.  This is an interactive musical performance for the whole family.

Lincoln Elementary School Gymnasium
1114 East 23rd Street, Hibbing, MN

Wednesday, May 5, 2010

6:00 p.m. Healthy Snacks & displays in the cafeteria

6:30 p.m. - 7:30 p.m. Performance in gymnasium

This performance is sponsored by:  UCare, SuperOne Foods in Hibbing, Hibbing Healthy Lifestyles Coalition, Fairview Range, and SHIP.

Farm to Cafeteria

NETWORKING & PLANNING WORKSHOP Thursday, April 29, 2010
Cloquet Forestry Center, 175 University Road, Cloquet, MN

2:00—7:30 pm

Come and join others like yourself—farmers, food service directors, schools, institutions, distributors, parents, school board members, administrators, teachers, wellness committees, rural and economic development specialists, Extension educators, Statewide Health Improvement Program (SHIP) coordinators,
non-governmental organizations, and other community experts.

Learn how to bring locally grown foods to the Cafeterias OF OUR SCHOOLS, UNIVERSITIES, HOSPITALS & NURSING HOMES.

THIS NETWORKING & PLANNING WORKSHOP aims to inspire, inform, build support, & increase collaborative work for Farm to Cafeteria in our region.

SPACE IS LIMITED. PRE-REGISTRATION IS REQUIRED BY APRIL 26.


Workshop Fee $10.00

To Register Online: http://www.misa.umn.edu/NE_Farm_to_Cafeteria.html

follow the link to Farm to Cafeteria or contact Jane Grimsbo Jewett at jewet006@umn.edu, 218-845-2832

This workshop is a collaborative effort among the University of Minnesota Regional Sustainable Development Partnerships, Sustainable Farming Association of Minnesota, Minnesota Institute for Sustainable Agriculture, Institute for Agriculture and Trade Policy, Statewide Health Improvement Program, Renewing the Countryside, Minnesota Grown, University of Minnesota Duluth Sustainable Agriculture Program, University of Minnesota Extension.

Cross Training is for Everyone

The American Academy of Orthopaedic Surgeons suggests how to create a cross-training exercise program:
Opt for 30 minutes of aerobic exercise three times weekly as one component of your cross-training. Examples include walking, climbing stairs or skating.

Perform strength training exercises twice weekly, although not on consecutive days. An example is lifting weights.

Focus on flexibility as the third component. Examples that can be performed for five to 10 minutes daily include stretching or yoga.

Encourage Kids To Eat More Fruits & Veggies

Finding creative ways to encourage fruits and vegetables in your child's diet, can be fun for the entire family.

1.  Keep a bowl of fresh fruits on the counter.  Refrigerate cut up fruits and vegetables in small bags for easy snacks on the run.

2.  Serve fruits and vegetables at every meal.  Add grated or cut vegetables into entrees, side dishes, and soups.  Top off cereal with fruits or add frozen fruits to smoothies.

3.  Challenge family members to reach their daily fruits and vegetable goal.  Reward the winner with a prize of his or her choice.

4.  Ask that fruits and vegetables be offered at school functions, after school programs, and in vending machines.

5.  Try dressing up sandwiches with faces and smiles made from fruit and vegetables.

6.  Keep trying.  For some foods, it may take multiple times before a child acquires a taste for it.

Keep Walking Ladies

A Brisk Pace May Keep Stroke at Bay


Women who walked for 2 or more hours per week cut risk by 30%, study found.
 
See the recent HealthDay article at:
 
 http://www.nlm.nih.gov/medlineplus/news/fullstory_97281.html
 
Remember to sign up at Community Education for the annual May "Walk Your Buns Off".

More Food Boredom Busters

Try fixing some of your favorite foods different ways.  Ask friends or relatives about their favorite foods and recipes.  What you will find is that there are a multitude of easy and tasty recipes.  You just have to be introduced to them.

A Light Night Out in April

This month the Pizza Ranch in Hibbing is the Hibbing Healthy Lifestyles featured restaurant.
Make your own healthy choices.

Featured items include:

* Salad bar only- for $4.25, customers have access to all-you-can eat soup and salad bar, which features 32 items and various dressings.

*Wraps -Ranch wraps come in three flavors and are delicious without the dressing or with dressing in moderation. For $6.49 it comes with chips, but the food is just as good without them.

*And, of course, pizza - The Prairie Pizza is a veggie pizza featuring mushrooms, onions, black and green olives and green peppers. The Texan Pizza is a taco pizza with toppings such as lettuce, tomatoes and onions, among others. Ask for them with a thin crust.

Pizzas are "build your own," which allows a customer to design their own version of "healthy." They offer 18 toppings, six kinds of sauce and three variations of crust. Try a cheese-less pizza, or fill a thin crust with fruits and veggies - the possibilities are endless. Prices vary.

Pizza Ranch is located at 2502 E. Beltline in Graysher Mall. Hours are 11 a.m. to 9 p.m. Sunday through Thursday and 11 a.m. to 10 p.m. Friday and Saturday. Buffet is 11 a.m. to 2 p.m. and 5 to 8 p.m. daily.

Food Boredom Buster

On your next trip to your favorite grocery store go to the produce section and pick out a fruit or vegetable that you have never eaten.  Find something that looks interesting but that you have no earthly idea of what it is or where it comes from.

When you get home, look it up on the internet and find a great new recipe.

Find the Good Fat

Though you shouldn't eat too much of any fat, some fats actually are good for you. These include unsaturated fats, which are rich in antioxidants.




The University of Michigan Health System suggests these sources of healthy fats:



Opt for olive, canola or flaxseed oil-based salad dressings.

Top fresh green salads with avocados, olives or nuts.

Snack on seeds and nuts.

Cook with olive oil or canola oil.

Eat fish that is rich in omega-3 fatty acids, such as salmon.

See article in HealthDay at http://www.nlm.nih.gov/medlineplus/news/fullstory_96957.html

Runners Can Avoid Injuries

The American Academy of Family Physicians suggests how to help prevent an overuse injury in runners:




Don't increase your distance by greater than 10 percent in any week.

Don't run more than 45 miles in a single week.

Stick to soft, flat surfaces. Avoid uneven ones.

Don't run when you are in pain. Apply ice to the painful area, and see a doctor if necessary.

Give your body a break with a few easy days of exercise after very strenuous exercise.

Get new running shoes every 500 miles.
 
Go to http://www.nlm.nih.gov/medlineplus/news/fullstory_96956.html for the complete HealthDay article.

Soccer Clinic

Conducted by Hibbing Youth Soccer for Hibbing Parks and Recreation.

Saturday
April 3, 2010
Hibbing High School Main Gym

Grades 1 and 2
12:30 p.m. - 1:50 p.m.

Grades 3 and 4
2:00 p.m. - 3:20 p.m.

Grades 5 and 6
3:30 p.m. - 4:50 p.m.

No registration is necessary.  Participants should wear shorts, tee shirt, and gym shoes.  Coaches are welcomed and encouraged to attend.

Clinic staff will teach the basic skills of soccer.

GO AND PLAY!

Minnesota Idea Open Invites Everyday Visionaries to Help Chart the Future

 Blue Cross and Blue Shield of Minnesota has announced their sponsorhip of an exciting, new initiative called Minnesota Idea Open. The project is an innovative way to bring together all citizens to solve critical issues facing the state. The first major statewide challenge focuses on the serious issue of obesity, an issue Blue Cross has made a priority and is tackling on a number of different fronts. All Minnesotans can go online at http://www.mnideaopen.org/ to submit ideas for how their communities could use $15,000 to help people eat smart and be active. As an added incentive, the person with the best idea will recieve $500.

Judges will narrow the ideas to a few finalists and every Minnesotan will be invited to vote for the idea they think is the best.  The winning idea will become a reality.

So what are your ideas for addressing obesity?  Idea submissions will be accepted through Friday, April 9th.  The three finalists will be announced on Tuesday, May 4th.  Voting on the finalists will kick off with a special event at the Minnesota Twins game on Thursday, May 6th.  The Challenge Champion will be announced the week of May 17th.

Be a part of the solution!  go to http://www.mnideaopen.org/ for more information and resources.

Become a Youth Soccer Coach

There is no easier way to get some exercise than to run around with a bunch of kids.

Parks and Recreation needs Youth Soccer Coaches  - all spring teams are coached by adult volunteers.  Training is available. No experience necessary. If you are interested give Parks and Recreation a call at 362-5940 and ask for Brian.

What Does Exercise Do for Your Child?

The Center for Disease Control weighs in on exercise for children.  See their page on how much activity every child should have at http://www.cdc.gov/physicalactivity/everyone/guidelines/children.html.

Grilled Pineapple

By Mayo Clinic staff
Dietitian’s tip:

Pineapple is a good source of vitamin C. One-half cup pineapple provides 12 milligrams of vitamin C – about 20 percent of your daily need for vitamin C.



Serves 8

Ingredients

For the marinade

1 tablespoon olive oil

¼ teaspoon ground cloves

1 teaspoon ground cinnamon

2 tablespoons dark honey

1 tablespoon fresh lime juice



1 firm yet ripe pineapple

1 tablespoon dark rum (optional)

1 tablespoon grated lime zest



Directions

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill).

To make the marinade, in a large bowl, combine the olive oil, cloves, cinnamon, honey and lime juice and whisk to blend. Set aside.

Cut off the crown of leaves and the base of the pineapple. Stand the pineapple upright and, using a large, sharp knife, pare off the skin, cutting downward just below the surface in long, vertical strips. Cut off any remaining small brown “eyes” on the fruit. Stand the peeled pineapple upright and cut it in half lengthwise. Place each pineapple half cut-side down and cut it lengthwise into four long wedges; slice away the core.

Place the pineapple in the bowl with the marinade and stir to coat the pineapple.

Place on the grill and cook about 3 to 4 minutes, basting once or twice with the remaining marinade. Turn the fruit and move it to a cooler part of the grill or reduce the heat. Baste again with the marinade. Grill until the pineapple is tender and golden, about 3 more minutes.

Remove the pineapple from the grill and place on a platter or individual serving plates. Brush with the rum, if using, and sprinkle with the lime zest. Serve hot or warm.



Nutritional Analysis (per serving)

Calories 79
Monounsaturated fat 1 g
Protein <1 g
Cholesterol 0 mg
Carbohydrate 15 g
Sodium 1 mg
Total fat 2 g
 Fiber 1 g
Saturated fat <1 g

Make Your Breakfast a Good One

Breakfast is still the most important meal of the day and it has been proved again and again.  Keep good things on hand to have for breafast.  A recent HealthDay article recommended:


The night before, try to get as much ready as possible for breakfast. Have dishes and flatware out, get fruit cut up, and prepare as much as possible in advance.

Wake everyone at least 10 minutes earlier than usual to make sure there's plenty of time to eat.

Encourage the kids to participate in planning and making breakfast.

Have quick, healthy breakfast options on hand when time has eluded you -- such as trail mix, yogurt, fruit or individual boxes of cereal.

Celebrate the Green

The "Healthy Monday" organization recommends that this week you should celebrate St. Patrick's day by having a "green vegie" with each meal.

Shop the vegie/produce isle for green this week.

Tips for Healthy Children and Families

• Reward children with praise rather than food.

• Serve food in small portions. Do not demand or reward “a clean plate”. Let your child ask for more if still hungry.

• Read nutrition labels for serving size and calorie information. The information on the labels can help you select foods that best fit into your family’s meals and snacks plans.

• Bake, broil or grill foods to reduce fat. Try healthy oils like olive, canola or sunflower if fat is used.

• Snacks count for children. Snacks should provide nutrients and energy for active, growing children.

• Keep a variety of snacks, like fresh fruit, 100% fruit juice, vegetables, whole grain cereals and crackers, in the house. Try lower calorie or lower fat foods, like baked chips, reduced sugar cereals or low fat dressings.



These tips have been approved by the American Academy of Family Physicians.

Sugar Shock

We are eating about three and a half times as much sugar as we should, according to the American Heart Association, which has issued guidelines for managing weight and reducing the risk of heart disease.

For women, the limit is 6 1/4 teaspoons (100) calories of added sweeteners a day (natural sugars like those in fruit are ok).
Read labels: even “healthy" products can be loaded with added sugar.

March's Light Night Out

The Sportsmen's Restaurant and the Hibbing Healthy Lifestyles Coalition invite you to eat out during the month of March at the Sportsmen's in downtown Hibbing.

The menu features some new items for a healthier breakfast, lunch, or dinner.

Dine out at the Sportsmen's and eat healthy!

Walk To Create a World Free of MS

Walk for a cause.

The area walk to create a world free of MS will be May 2, 2010. The walk starts at Jim's Sports Club Bar & Grill at 108 Lake St. in Chisholm. Registration time will be 11 a.m. until 1 p.m. Walkers can begin at 11 a.m. after they have checked in. Choose a 1 or a 5 mile route.

For more details and information go to the Minnesota Chapter of the MS Society site.

You Need Your Potassium

It has been confirmed in another study, you need to include raw fruits and vegetables in your diet. "Eating Plenty of potassium-rich foods such as leafy greens, potatoes and bananas may reduce the risk of stroke and coronary artery disease..."

Read the complete HealthDay article: Potassium-Rich Foods Do a Heart Good.

More Tips for Healthy Children and Families

· Move more. Try to get between 30 to 60 minutes of physical activity every day. Several 10 to 15 minute sessions of moderate activity each day add up.
· Plan regular physical activity into your daily routine. Walk as a family before or after meals.
· Limit TV, computer and video game time to a total of one to two hours per day.
· Balance energy calories with activity calories. The energy you get from the foods and beverages should equal the calories you burn in activity every day.
· Increase household activities (e.g. walking the dog, dusting, vacuuming, gardening). These activities are good ways to burn calories.
· Include an activity like hiking or bike riding when you go on vacation.
· Enjoy playtime with your family by shooting hoops or walking to the park.

These tips are approved by the American Academy of Family Physicians.

2010 Youth Soccer

Registration for the Hibbing Parks & Recreation Youth Soccer program begins on Wednesday, March 10th. Sign your kids up and get them moving!

Grades 1 and 2 (Mites) meet on Monday and Wednesday, 6:00 to 7:00 p.m.

Grades 3 and 4 (Squirts) meet on Tuesday and Thursday, 6:00 to 7:30 p.m.

Grades 5 and 6 (Pee Wees) meet Tuesday and Thursday, 6:00 to 7:30 p.m.

Online registration at http://www.hibbing.mn.us/ and click on the link to Parks and Recreation. There will also be a computer designated at the Parks and Recreation Office for online registration.

The registration fee is $30.00 and includes jersey, socks, and a ton of fun and exercise.

Don't miss out!

More Tips for Families

Tips for healthy families and children:

· Reward children with praise rather than food.
· Serve food in small portions. Do not demand or reward “a clean plate”. Let your child ask for more if still hungry.
· Read nutrition labels for serving size and calorie information. The information on the labels can help you select foods that best fit into your family’s meals and snacks plans.
· Bake, broil or grill foods to reduce fat. Try healthy oils like olive, canola or sunflower if fat is used.
· Snacks count for children. Snacks should provide nutrients and energy for active, growing children.
· Keep a variety of snacks, like fresh fruit, 100% fruit juice, vegetables, whole grain cereals and crackers, in the house. Try lower calorie or lower fat foods, like baked chips, reduced sugar cereals or low fat dressings.

These tips have been approved by the American Academy of Family Physicians.

Think You're Healthy?

Most Americans Think It's Others Who Are Unhealthy
Survey found most people thought they were fine, while their docs disagreed

For all the details of this survey go to:

http://www.nlm.nih.gov/medlineplus/news/fullstory_95329.html

Tips for Healthy Children and Families

• Start every day with breakfast. Refuel your body and gain energy for the day.
• Let kids help plan one meal each week and eat together as often as possible.
• Children imitate their parents--so set a good example by serving and eating a variety of foods.
• Eat slowly. It is easier to tell if you are hungry or full when you eat slowly.
• Eat more vegetables and fresh fruits. Aim for a total of 51/2 cups of fruits, juice and vegetables every day.
• Eat more whole grains (e.g., oats, whole wheat, rye). Try to eat at least 3 ounces of whole grain every day.
• Drink plenty of fluids during the day. Select water, low fat or fat free milk, and low calorie or diet beverages.

This tips were approved by the American Academy of Family Physicians.

Greenhaven Wellness Commitee Meeting

When: Tuesday, February 23rd, 2010

3:15p.m. - 5:15 p.m.

Where: Fairview Plaza, 1200 East 25th St., Hibbing, MN
Magnatite Room

Purpose: To identify and prioritize changes that will improve school nutrition policies and programs as noted in the
School Health Index (SHI) Self- Assessment.

What is SHI: SHI is a self-assessment and planning guide developed by the CDC to help schools assess and improve their student’s health.


A healthy snack of fruit and vegetables will be served.
Bottled water and coffee will also be available.

Anyone that is interested in taking part in this group should please RSVP to
Cheryl at: 218-312-3012
or
E-mail her at: cbispin1@range.fairview.org
by
Noon on Monday, February 22nd.

A Light Night Out

The Hibbing Healthy Lifestyles Coalition and Zimmy's invite you to dine out at Zimmy's during the month of February. Zimmy's is the Coalition's featured restaurant this month.

Zimmy's healthier menu options include:
Pork Pot Stickers with General Tso's sauce, Spinach & Artichoke dip wip Sunflower Crackers, and the Montreal Steak Salad.

Eat healthy at Zimmy's.

Go Red!

Wear red today. The American Heart Association sponsors go red day to remind women that they should find about their risk for heart disease.

Don't Add Salt!

Slim your salt intake. When you are shopping look for low-sodium or “no-salt added” soups, vegetables and beans.

Skipping or cutting back on your sodium intake can reduce your risk for high blood pressure!

Know Your Blood Pressure Numbers

High blood pressure (HBP) is a serious condition that can lead to coronary heart disease, heart failure, stroke, kidney failure, and other health problems.

"Blood pressure" is the force of blood pushing against the walls of the arteries as the heart pumps out blood. If this pressure rises and stays high over time, it can damage the body in many ways.

About 1 in 3 adults in the United States has HBP. HBP itself usually has no symptoms. You can have it for years without knowing it. During this time, though, it can damage the heart, blood vessels, kidneys, and other parts of your body.

This is why knowing your blood pressure numbers is important, even when you're feeling fine. If your blood pressure is normal, you can work with your health care team to keep it that way. If your blood pressure is too high, you need treatment to prevent damage to your body's organs.

Know Your Cholesterol Numbers.

Beat heart risk. There are no visible symptoms of high cholesterol, and excess levels can lead to a heart attack. Know your numbers! Make an appointment to have your cholesterol checked.

Walkable Hibbing

Interested in making Hibbing walker friendly? An Active Living Subcommittee met on Thursday to get the ball rolling. Many great ideas came out of this first discussion and brainstorming session. For complete information about the meeting read the article on the front page of Thursdays Hibbing Daily Tribune.

If you are interested in helping there is still need for community participants. The mission of the Active Living Subcommittee is to increase walking and bicycling in the community, as well as increase public access to recreational facilities. To sign up, or for more information, contact Melissa Grzybowski at 262-6070.

Fitness Fun in February

Red Hot Salsa
Saturday, Feb. 27 from 10:00 a.m.-12:00 p.m., cost $35/couple or $19/person
Learn the hottest and sexiest dance in the U.S. when you learn Salsa!

Swing Dance Workshop
Saturday, Feb. 27 from 12:15-2:15 p.m., cost $35/couple or $19/person
A dance you are practically guaranteed to use in your life, take the Swing Dance Workshop!

Ballroom Workshop
Saturday, Feb. 27 from 2:30-4:30 p.m., cost $35/couple or $19/person
Foxtrot and Waltz are universally played at all ballroom dances and are a great way to get your feet wet if you’re interest in learning traditional ballroom dancing.

Hatha Yoga
Tuesdays, Feb. 16-March 23 from 6:00-7:15 p.m., cost $35.00
Enjoy the health giving benefits of yoga. Hatha yoga consists of breath work, physical postures and relaxation.

Hatha & Kundalini Yoga
Wednesdays, Feb. 17-March 24 from 8:15-9:15 a.m., cost $35.00
Hatha yoga consists of breath work, physical postures and relaxation. Kundalini yoga combines breath work, postures of a repetitive nature, and meditation with mantras.

Kundalini Yoga
Thursdays, Feb. 18-March 25 from 6:00-7:15 p.m., cost $35.00
Kundalini yoga combines breath work, postures of a repetitive nature, and meditation with mantras.



To register for any of the above classes, call Hibbing Community Education at 262-0417.

Find An Activity

Analyze your activities. Think about why you haven’t been physically active and then brainstorm ways to move forward. Remember, exercise doesn’t have to be expensive, taxing or boring!

Food Diaries

According to a recent article in HealthDay keeping a "food diary" is just what you need to help you lose weight.

The article also states that the American Academy of Family Physicians offers these suggestions for keeping a food diary:

Don't change your eating routine, unless your doctor suggests this.

Track which foods you eat and how much. Don't forget to include snacks, beverages, side items, sauces, dressings or dips.

Each time you eat, write down the time of day, where you were, and if you were alone or with someone else. Enter these details immediately after you finish eating.

Note how you felt while you were eating -- happy, sad, anxious, etc.

Jot down what you were doing while you were eating, such as working, watching TV or reading a book.

Be honest, and don't leave anything out.

New Book by Mayo Clinic

Check out the this book by the weight loss experts at the Mayo Clinic. A Quick start plan helps you lose 6-10 pounds in 2 weeks as well as a long term plan where you continue to lose 1-2 pounds a week until you reach your goal. Meal planners, recipes, tips on breaking bad habits and adding good foods and eating habits will help you find a healthy weight and keep the weight off.

You may also want to look at the Healthy Lifestyle section of the Mayo Clinic Website: http://www.mayoclinic.com/health/HealthyLivingIndex/HealthyLivingIndex

Walkable Community Workshop

Get Active Hibbing!

Become involved in making Hibbing a walkable community

Hibbing Walkable Workshop

Fairview Plaza

1200 E. 25th St.

Thursday, January 21, 2010

11:00 am-3:00 pm

The workshop will include a walking assessment, brainstorming ideas for increasing walking and biking in Hibbing, and development of a community action plan.

Lunch is provided - please reserve your spot today!

Melissa Grzybowski 262-6070, grzybowskim@communityhealthboard.org

Midnatsolen Lodge #58 Barnelopet

It's a classical, youth ski festival for boys and girls. The start time is 1:00 p.m. on Sunday, February 21st. at the Carey Lake Ski Trail in Hibbing. There will be four different age divisions. All participants will receive Barnelopet Festival medallions and participation bibs. After the excercise and fun there will be a barbeque and refreshments.

This great event is a cooperative venture between the Midnastsolen Lodge #58 of Hibbing, the Hibbing Parks and Recreation Department, and the Hibbing Nordic Ski Club. Registration deadline is Friday, February 12th and the Barnelopet is limited to the first 75 entrants. The fee is only $8.00 for HP&R Youth Ski Members, or $12.00 for non-members. For more information contact Brian Karich at bkarich@ci.hibbing.mn.us or 218-362-5940.

Get out with your kids and have fun!

Take It Slow When Losing Weight

If you need to lose weight, take it slow. 1 to 2 lbs. per week is a healthy and sustainable weight loss goal.

One pound of fat contains approximately 3,500 calories, so to lose one pound a week, a person should consume approximately 3,500 fewer calories per week. This can be done by reducing the daily intake by 500 calories per day (500 x 7 days will provide a deficit of 3,500 calories per week). To lose 2 pounds per week, a deficit of 1,000 calories per day is required.
If this seems impossible, remember that physical activity also contributes significantly to weight loss. The deficit of 500 to 1,000 calories can come from a combination of increased physical activity and reduced intake on a daily basis.

Therefore, you don't need to experience significant food deprivation. The lowest intake per day recommended for women is 1,200 calories, unless they are in a medically-supervised, very low-calorie regimen which may have a daily level of 500 to 800 calories per day.

The lowest level recommended for men is 1,500 calories per day. A very low-calorie diet can also be used by males if they are in a medically-supervised program.

Is Fruit Juice Good or Bad?

A tip from the Mayo Clinic website:

Recent studies have confirmed that drinking moderate amounts of 100 percent fruit juice doesn't affect a child's weight. However, fruit juice contains calories. Just like any other food or calorie-containing drink, too much fruit juice can contribute to weight gain.

If you choose to give your children fruit juice, choose 100 percent fruit juice instead of sweetened juice or fruit-juice cocktails. While 100 percent fruit juice and sweetened fruit drinks may have similar amounts of calories, your children will get more vitamins and nutrients and fewer additives from 100 percent juice.

To ensure your children aren't drinking too much juice, follow these limits from the American Academy of Pediatrics:

Birth to 6 months: No fruit juice, unless it's used to relieve constipation

6 months to 12 months: Up to 4 ounces (118 milliliters) a day, served in a cup (not a bottle) to avoid tooth decay

1 year to 6 years: Up to 6 ounces (177 milliliters) a day

7 years and older: Up to 12 ounces (355 milliliters) a day

Four ounces (118 milliliters) of 100 percent fruit juice equals one serving of fruit. Juice lacks the fiber of whole fruit, however. Although a reasonable amount of fruit juice each day is fine for most children, remember that whole fruit is an even better option.

Grocery Store Tip

Choose more foods that are fresh and free of additives and preservatives . When shopping at the grocery store- read the labels- if you don't know the source of an ingredient or better yet can't pronounce it- make another choice.

Great for a Cold Weather Lunch

Creamy asparagus soup
By Mayo Clinic staff
Dietitian’s tip:
This soup is a good source of potassium, vitamins A and C, iron, folate, magnesium and selenium. If you prefer, you can substitute broccoli for the asparagus.

Serves 6
Ingredients
2 cups potatoes, peeled and diced
½ pound fresh asparagus, cut into ¼-inch pieces
½ cup chopped onion
2 stalks celery, chopped
4 cups water
2 tablespoons butter
½ cup whole-wheat (whole-meal) flour
1 ½ cups fat-free milk
Lemon zest, to taste
Cracked black pepper, to taste

Directions
In a large soup pot over high heat, combine the potatoes, asparagus, onions, celery and water. Bring to a boil. Reduce heat, cover and simmer until the vegetables are tender, about 15 minutes. Stir in the butter.
In a small bowl, whisk together the flour and milk. Pour the mixture slowly into the soup pot, stirring constantly. Increase the heat to medium high and continue to stir until the soup thickens, about 5 minutes. Remove from heat. Season with lemon zest and cracked black pepper to taste. Serve in warmed bowls.

Nutritional Analysis (per serving)
Calories 145
Cholesterol 12 mg
Protein 6 g
Sodium 71 mg
Carbohydrate 23 g
Fiber 3 g
Total fat 4 g
Potassium 503 mg
Saturated fat 2 g
Calcium 81 mg
Monounsaturated
Fat 2 g

Fairview's Calendar of Classes & Support Groups

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

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

Consider These Community Education Classes

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

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

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

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

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

To register call Hibbing Community Education at 262-0417.

This Year Resolve Not To Put Pressure OnYourself

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

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

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

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

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

A happy, healthier 2010 to everyone!

Cranberry-Walnut Oatmeal

By Mayo Clinic staff

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

Serves 4

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

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

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

Step Out!

This week remember to step outside to de-stress.

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

Pick Up Those Final Gifts

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

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

Stretching is Good

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

Cold Weather Health and Safety

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

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


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

Stay Warm and Healthy

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

Keep your heart and body warm and healthy.

Check out these DVDs at the library:

Pilates Complete For Inflexible People.

30 Minute Quick Start Pilates For Weight Loss.

Try the "Skinny Nut"

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

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

Check out this report on Medline Plus from Healthday TV.

Always Take the Extra Step

Exercise doesn’t always require a planned activity.

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

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

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

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

Private Swim Lessons

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

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

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

Yogurt-Almond Ice Cream

By Mayo Clinic staff

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

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

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

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

Holiday Parties are Great!

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

REMEMBER - NEVER LEAVE HOME HUNGARY.

Homesteading

On the new book shelf:

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

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

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

Open Swim

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

Yoga

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

Yoga For The Kid In All of Us.

Prenatal Yoga.

Accessible Yoga For Every Body.

We also have books that may be helpful.

Yoga For Wimps.

Yoga Conditioning For Weight Loss.

Breathe, Yoga For Teens.

Yoga For Dummies.

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

Sleep Could Be An Easy Fix

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

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

Have a better Monday!

Go Healthy, Not Hungry

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

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

HealthDay
Robert Preidt
Sunday, November 22, 2009

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

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

Give Thanks With Each Bite

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

It's the Holiday Time of the Year

Taking Time to Eat Properly

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

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

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

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

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

Youth Cross Country Ski Program

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

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

December 13 and 20

January 3, 10, 17, 24, and 31

February 7 and 14

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

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

Make Friends and stay active!

A Tip for Great Workouts

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

Crispy Potato Skins

By Mayo Clinic staff

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

Serves 2

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

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

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

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

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

Begin Fresh Every Monday

Great advice for the "Healthy Monday" website.

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

Great American Smokeout

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

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

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

If you smoke ask your healthcare provider for recommendations.

Sweet and Spicy Snack Mix

By Mayo Clinic staff

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

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

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

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

Don't Super-Size It!

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

Use the following visuals when thinking about portion sizes:

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

Leave the Halloween Treats in the Bag

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

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

You Deserve It!

Make it a point to take care of yourself.

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


Be good to yourself.

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

Cook At Home and Save Calories

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

Zesty Tomato Soup

By Mayo Clinic staff

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

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

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

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

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

Release From the MN Department of Health

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

What Do You Drink?

Are you drinking enough water?

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

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

This Week - Think Small!

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

Crank Up the Volume and Dance!

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

strengthen bones and muscles without hurting your joints

tone your entire body

improve your posture and balance, which can prevent falls

increase your stamina and flexibility

reduce stress and tension and
build confidence

provide opportunities to meet people

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

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

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

Apples With Dip

By Mayo Clinic staff

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

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

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

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