For Men Only

The 10th annual "Men's Wellness Night" is bing held on Monday, October 3, 2011 at the Memorial Building.  This event is an evening filled with educational topics geared to men of all ages.  It includes free helath screenings, free flu shots, dinner, and door prizes.

The keynote speaker for the evening will be UMD head Hockey Coach, Scott Sandelin.  The topic of his speech will be, "Take charge of your future - determination, focus and hard work make for a winning combination".

Registration is necessary as space is limited.  Please register and pay ($10.00) by Wednesday, September 28th. 

To register by phone, call:

218-362-6665 or 888-870-8626 ext. 6665

To register online, go to:

www.range.fairview.org

Please mail registration fees payable to UMCM to:

Cheryl Bisping, RN-Community Health Outreach

Fairview University Medical Center-Mesabi

1200 East 25th Street, Suite 110

Hibbing, MN  55746

This event is sponsored by Central Mesabi Medical Foundation, Fairview University Medical Center-Mesabi, Miller Creek Medical Clinic, a St. Luke's Clinic, and Fairview Mesaba Clinic.

Face it - athletic shoes wear out even when they are not used every day.  They may still look pretty decent and even feel comfortable but may not be providing support you foot needs for exercise.  The investment in new shoes will be worth it if it helps to prevent aches, pains, and even more serious injury. 

How do you know when it is time to replace your athletic shoes?  Read this article by the American Academy of Podiatric Sports Medicine for some great tips.  

Project Care

Health Outreach and Access
Free Clinic

Are you or someone you know in need of medical attention and cannot afford or do not have adequate health care coverage? Project Care may be able to accommodate those needs. For more information call the main office (218) 263-8549.

Hibbing Clinic

Monday & Thursday

5:30 p.m. - 7:30 p.m.

3112 6^th Ave East

Ely Clinic

First & Third Tuesday of each month

5:30 p.m. - 7:00 p.m.

232 W. Sheridan Street

Grand Rapids

First & Third Tuesday of each month

5:30 p.m. - 7:30 p.m.

613 1^st Ave NW

PICTURE ID REQUIRED * WALK IN BASIS

There shall be no discrimination based on gender, birth, race, native and social origin, religious belief or political opinion. Nobody shall be discriminated against because of disability.

Flex Away Diabetes: MedlinePlus Health News Video

Diabetes, a chronic disease, is caused by high levels of sugar in the blood. Researchers have recently advised that building muscle may be an effective way to fight diabetes. Watch this Medline Plus video for additional information.

Flex Away Diabetes: MedlinePlus Health News Video

If your a beginnner at weight training and need some basic information

is available at the library in 613.7.



Regular Exercise Boosts the Brain, Too: MedlinePlus

It should not come as a surprise that regular exercise and activity not only keeps your body moving and healthier but it also keeps your brain more alert. This is true for both adults and children. As your kids get ready to go back to the class room, remember that they still need time to play and run. If they get exercise they will feel more ready to learn in school.

Check out this Medline article for information on the study that links exercise and brain health. Also click on the link on the right side of the article for more information on children and exercise.

Regular Exercise Boosts the Brain, Too: MedlinePlus

Healthy grocery shopping: MedlinePlus Medical Encyclopedia

If you buy healthy foods - you will eat healthy foods.

Healthy grocery shopping: MedlinePlus Medical Encyclopedia

Healthy Snacks

Fruits and vegetables are good choices for healthy snacks. They are full of vitamins and low in calories and fat. Some crackers and cheeses also make good snacks.
Some examples of healthy snacks are:

• Apples (dried or cut into wedges)
• Bananas
• Raisins
• Fruit leather (dried fruit puree)
• Carrots (regular carrots cut into strips, or baby carrots )
• Snap peas (the pods are edible)
• Nuts (but not too many)
• Dry cereal (if sugar is not listed as one of the first 2 ingredients)
• Pretzels
• String cheese
• 1/3 cup of grape nuts with 4 ounces of nonfat plain vanilla yogurt
• 8 ounce low-fat or nonfat yogurt
• Toasted English muffin with jelly
• Dozen baked potato chips
• Air popped popcorn
• 1/2 cup cherry or grape tomatoes
• 1/4 cup hummus, 3 carrot sticks
• 1/2 cup pumpkin seeds in shell

Your Health Priorities Tool

It is important to share details about your life with your doctor.  It is more likely that the best treatment for you and your lifestyle will be prescribed.  Get your "Health Priorities Snapshop" ready before your next visit.  Fill out the "Health Priorities" questionaire on the Department of Health and Human Services website.

Hey kids, is that broccoli in your casserole?: MedlinePlus

Hiding vegetables in your kids spaghetti is considered "recipe improvement" by researchers. Read this MedlinePlus article about sneaking greens into your kids' diet.

Hey kids, is that broccoli in your casserole?: MedlinePlus

Make PB and J a Healthier Lunch

Check out this "Mealtime Makeover" for peanut butter and jelly by KidsHealth.

Great River Energy - Mesabi Trails Bike Tour '11

Consider taking the family on a bike ride in August.  Ride for the fun or ride for the challenge, either way mark your calendar for Saturday, August 13, 2011 when Great River Energy and the Mesabi Trail^SM again join forces in northern Minnesota to support two state traditions; recreational trails and AMPERS-"Diverse Radio for Minnesota's Communities". The Great River Energy Mesabi Trail^SM Tour offers great food, music and family entertainment, all rolled into a unique riding experience on one of Minnesota's premier paved bike trails.
Registration for the Tour includes all the following fun events, activities and entertainment for one incredibly low price:

Choose from three different routes of 48, 24 or 16 miles; all ending in Grand Rapids, the farthest west end of the Mesabi Trail.

Live concert and picnic dinner at the finish line.

Commemorative tour T-shirt for each participant.

Two Day Mesabi Trail^SM Wheel Pass.

Transportation of riders and bicycles from the finish to their chosen start point.

Interpretive rest stops along the tour with food, refreshments, and entertainment.

Go to the Mesabi Trail site for complete information.

Make Exercise a Family Affair

The American Academy of Pediatrics has this advice for encouraging physical activity among kids:

• Meet with your child's pediatrician so he can talk with you and your child about how important physical activity is for everyone's health.
• Promote a sport or other age-appropriate activity that your child likes, or an activity that the family can enjoy together.
• Create a safe place where your child can exercise and play, and offer toys that encourage physical activity.
• Be active yourself by making time for exercise and playing with your child.
• Limit TV and computer time for the entire family.
• Teach your child not to push too hard -- exercise should be fun, not painful.

Got Dairy?

Parents who drink milk and eat dairy foods show their kids that it is important.  Dairy foods are especially important to build the growing bones of kids and teens.  You should routinely include low-fat or fat-free dairy foods with meals and snacks for everyone's benefit.  They provide calcium, vitamin D, potassium, protein, and other nutrients.

Remember:

• Fat-free (skim) or low-fat (1%) milk is better than whole.  If you currently drink whole milk, do a gradual switch to lower fat versions.  This change cuts calories but does not reduce calcium or other essential nutrients.
• Milk and yogurt have more potassium and less sodium than most cheeses.
• Use low-fat yogurt in places where you would normally use sour cream.
• Look for the words "reduced-fat" or "low-fat" when buying cheese.
• Regular cream cheese, cream, and butter are not part of the dairy food group.  They are high in saturated fat and have little or no calcium.
• If you are lactose intolerant, try lactose-free milk or soymilk.  Check the label to make sure the soymilk has about 300 mg of calcium.

Older children, teens, and adults should have 3 cups of dairy every day, while children 4 to 8 years old need 2 1/2 cups, and children 2 to 3 need 2 cups.

For more information on Nutrition go to www.ChooseMyPlate.gov.

Summer Sun Safety

With summer in full swing, everyone's shedding layers and enjoying basking in the sun. But while absorbing some of the sun's rays will help your body produce Vitamin D, too much of the UVA and UVB rays can cause skin damage. Use these tips from the Federal Citizen Information Center to protect yourself this summer.

• Avoid sunburn and excessive tanning: It's a well-known fact that spending lots of time in the sun could lead to uncomfortable sunburns and skin cancer. Slather on a layer of SPF 15 or higher if you're going to be outside for a long time. Don't forget to cover places like the tops of your feet, your ears and even the part in your hair. Those areas are easy to forget about, but burn easily. If you play in the pool or ocean or work up a good sweat playing beach volleyball, make sure you re-apply to get added protection. And remember, you don't need to get a burn to be at risk for skin damage, premature wrinkles or skin cancer. Unprotected time in the sun or in tanning beds can be just as damaging to skin as a sunburn.

• Understand your Risk: Anyone can get skin cancer, but people with fair skin and eye color tend to be at higher risk than others. The National Cancer Institute provides a checklist of common risk factors. Check off the ones that apply to you to figure out what kind of extra precautions you should be taking to avoid skin cancer.

• Check the UV Index: The UV index lets you know just how strong the sun's rays are so you can protect yourself, either by wearing sunscreen or staying in the shade. Just enter your zip code to check the UV index in your area.

• Protect your eyes: The sun's rays can damage more than your skin. Excess exposure to the sun can lead to cataracts and other eye problems. Keep these at bay by wearing sunglasses that block UV rays. Just look for a label indicating the glasses block 99 to 100 percent of UV rays.

With these tips you can safely enjoy your time in the sun.

Tips for the Bicycle Riders in Your Family

✔✔ Ride in a straight line, single file.

✔✔ Go with the traffic flow. Ride on the right in the same direction as cars.

✔✔ Obey all traffic signs and signals.

✔✔ Ride with both hands on the handlebars except when signaling a turn or stop.

✔✔ Stop and look left-right-left for traffic before entering a street.

✔✔Walk your bike across an intersection.

✔✔ Stay alert – use your eyes to look for things that could make you fall, like potholes, cracks, pebbles, or wet leaves.

✔✔ Stay alert – use your ears to listen for traffic. Don’t wear earphones while riding.

✔✔Watch for parked cars and cars pulling out or into parking spaces or driveways.

✔✔ Check your equipment. Make sure your bike tires are properly inflated and that the brakes work.

Don’t forget your bicycle helmet. Wear it flat on your head and buckled.

For more information on cycling safety see the

National Traffic Safety Administration.

The Berry Season

Fresh berry season is a great time of the year.  Strawberries, blueberries, raspberries, and blackberries are a tasty, nutritional food.  They are low in fat, carbs, and calories, but high in fiber, vitamins, minerals, and antioxidants.  They have the very same antioxidants that have been linked to stalling the aging process, protecting the heart and circulatory system and preventing mental decline. Toss berries in your morning yogurt or throw them in with your cereal, bake some into a pie or tart, experiment with savory recipes, or better yet, eat them fresh and on the go.

Remember to check out the berry selection at the local Hibbing Farmer’s Market.

Recipe Ideas

Diet and nutrition play a large role in maintaining health and preventing major illnesses and diseases from cancer to heart disease. Take an active role in your health and eat balanced, healthy meals every day. To help get you started, the University of Iowa Hospitals and Clinics have provided several healthy recipes and a week's worth of menu options. 

University of Iowa Hospitals and Clinics  

Chips, Fries, Soda Most to Blame for Long-Term Weight Gain: MedlinePlus

It has been found that chips, fries, soda, and red meat are the main contributors to obesity in the United States.

Read the following article for the details:

Chips, Fries, Soda Most to Blame for Long-Term Weight Gain: MedlinePlus

Snacking Totals a Quarter of Daily Calories for Many: MedlinePlus

It is o.k. to snack during the day but just make sure the calories in what you are eating (or drinking) are not blowing your diet. Try to limit your snacks to once or twice a day and keep them at about 100 calories. A piece of fruit is the perfect snack. WebMD offers other 100 calorie options.

For the recent study on snacking see the following HealthDay article:

Snacking Totals a Quarter of Daily Calories for Many: MedlinePlus

Hot Weather and Exercise

You may think it will never happen but we will have some hot days this summer.  Remember to take care when exercising in the heat.  It is important to drink plenty of water (nothing hydrates better than plain water), wear light clothing, and try to do that workout either early morning or later in the evening.  You should also be aware of the symptoms of heat related illness.  Keep an eye on your children also. 

For more information on how to be safe in the heat go to the Mayo Clinic website.

Good Sleep Raises Quality of Life, Lowers Depression: MedlinePlus

Everyone has different sleep requirements but there are broad recommendations for different age groups.

Adults/Older Persons: On average: 7-9 hours

Adolescents: 8.5-9.5 hours

Toddlers/Children:* 12-18 months: 13-15 hours
18-months- 3yrs: 12-14 hours
3-5 years: 11-13 hours
5-12 years 9-11 hours

Infants/Babies:* 0-2 months: 10.5-18.5 hours
2-12 months: 14-15 hours

*Total time includes naps.

Information provided by the National Sleep Foundation

You not only need to watch that you have enough sleep but you should also make sure you are not sleeping too much. Read this Medline Plus article for information.

Good Sleep Raises Quality of Life, Lowers Depression: MedlinePlus

Taste of Home

Visit the library and look at the new June & July issue of "Taste of Home".  Check out the article on getting to know herbs.  Find out how to start growing these savory seasonings this summer and smart storage solutions so you can use them all year long.  There are also some great recipes such as the "Fresh as Summer Salad".

Find out how fresh herbs like dill, basil, lemon balm, cilantro, tarragon will add great taste to you recipes.

You may also want to look at the "Taste of Home Healthy Cooking" web site.

Advice for Parents

Many children and adolecsents today are overweight.  This can lead to many serious health problems.  There are some diets that can be healthy for children and that will prevent obesity.  Read about the DASH diet in the Archives of Pediatrics & Adolescent Medicine and some other recent popular diets that may not be appropriate for you child.

Hibbing's Downtown Market Day

The area Farmers' Market is expanding!  In season, home grown produce, fruits, honey, jams, flowers, vegetables, all natural food, meats, and local specialties will be be available during convenient hours in the heart of downtown Hibbing.

On Thursday, beginning June 23 and running through October 27, the market will be set up along side of City Hall on 4th Avenue East from 3:00 until 7:00 p.m.

Check it out and support your local farmers.

If you would like more information on the market contact the Hibbing Area Chamber of Commerce at 218-262-3895 or email hibbcofc@hibbing.org.

Rockin' For a Reason

Ever dream of being a rock star? Well, here’s your chance!

Get a team together, or sign up individually, and participate in this event for your chance to win prizes, including a "Best" brand rocking chair from Slumberland!

The event will raise money to help pay transportation costs for cancer patients receiving radiation treatments at Fairview University Medical Center – Mesabi.

Sign up to rock in a rocking chair for one-hour and start collecting your pledges today!

Hurry and call 362-6771 to sign up!

Fairview Range has teamed up with CharterMedia and Slumberland in Hibbing to bring you a fun event called

Saturday, June 4, 2011

11am-4pm

Slumberland in Hibbing

Visit www.range.fairview.org for more information

Children Need Their Sleep

Getting enough sleep on a daily basis is vital to the health and well being of all children.  Now a new study indicates lack of sleep can contribute to a child's weight problem.

Read this recent HealthDay article:  More Sleep May Cut Kids' Risk of Obesity for more information.

Use the following guidelines for monitoring you child's sleep:

12-18 yrs.  --  8-9 hrs.
7-12 yrs.  --  10-11 hrs.
3-6 yrs.  --  10-12 hrs.
1-3 yrs. --  12-14 hrs.

Water should be the beverage of choice for hydration on hot days and after physical activity.  Sports drinks contain extra calories and caffeine that you do not need in your diet.  Children should watch their intake of sports drinks.

For more information see this article in the Star Tribune.

What You Need To Know Before You See Your Doctor

There are things you should do before you go in for your annual check up.

See a recent HealthDay article for the complete list.

Laugh Every Day

The Healthy Monday tip this week prescribed laughter for good health.  They are not wrong.  In 2009 a study by cardiologists at the University of Maryland Medical Center in Baltimore found that an active sense of humor helped protect you against a heart attack.  It said that people with heart disease were 40 percent less likely to laugh in a variety of situations.

So with that in mind may we recommend:
3650 jokes, puns, and riddles / by Anne Kostick, Charles Foxgrover, and Michael J. Pellowski ; edited by Michael Driscoll found in 818 at the library.

Health Tip: Evaluate Your Eating Habits: MedlinePlus

Eating nourishes your body and gives it the proper fuel to operate efficiently. Not every body has the same fuel needs. Make sure you are eating what your body needs so you are not only disease free, but so you are also happy and full of energy.

Health Tip: Evaluate Your Eating Habits: MedlinePlus

Family Meals Keep Kids Slimmer, Healthier, Study Finds: MedlinePlus

The family meal has power! Take time every week to plan, prepare, and enjoy eating a nutritious, delicious meal along with lively conversation.

Family Meals Keep Kids Slimmer, Healthier, Study Finds: MedlinePlus

"Grow It! Eat It! by Linda Larson is for both novice and expert gardeners.  It includes information on how to grow and how to cook fresh veggies, fruits, and herbs.

First checkout the recipe for good soil and the advice on planning an organic garden.  Then decide if you want fruits such as apples, ground cherries, plums, raspberries, etc.  You may prefer asparagus, green beans, carrots, or one of the other featured vegetables.  There are also sections on culinary herbs, medicinal herbs, wild plants, and flowers.  For each crop learn:

• Planting and thinning tips
• When and how to harvest
• How to clean and store
• Why it is healthy
• Great recipes that will satisfy the whole family.

This handy guide is on the new book shelf at the library and is just in time for planting season.

Get Moving for Health During May

May is National Physical Fitness and Sports Month.  This year, Hibbing Healthy Lifestyles Coalition joins the President's Council on Physical Fitness and Sports to challenge Americans to get moving for health and to get active and fit during the month of May.

In recognition of this event the Hibbing Healthy LIfestyles Coalition will be hosting a Fit City "Walk 'n' Roll" on Saturday, May 21, 2011 from 9:00 a.m. - 11:00 a.m. at Bennett Park.

Registration will be in the Bocce Ball Parking Lot prior to the event.  Walking maps will be available and participants are encouraged to walk Loop 6 wich is 1.9 miles.  Other routes can be utilized with access to the Mesabi Bike Trail System.

For more information about the Fit City "Walk 'n Roll", contact Cheryl Bisping, RN, Chair of the Hibbing Healthy Lifestyles Coalition at 218-312-3012.

An Apple a Day May Help Keep Heart Disease Away: MedlinePlus

An Apple a Day May Help Keep Heart Disease Away: MedlinePlus

'Retail Therapy' Might Really Work: MedlinePlus

A new study shows that seniors that shop just may live longer.

'Retail Therapy' Might Really Work: MedlinePlus

Andrew Skurka at ICC

Andrew Skurka, National Geographic Society's "Adventurer of the Year" will be at Itasca Communty College in Grand Rapids on Wednesday, May 4th in the Davies Hall Theater.  Skurka will be talking about and showing pictures of his 4,680 mile Alaska-Yukon expedition.

This event is free and open to the public.  When doors open at 6:30 local organizations and agencies will be on hand to provide information on active living.  Andrew's presentation will begin promptly at 7:00 p.m. and run through 8:00 p.m.

The event is sponsored by "Get Fit Itasca", "Itasca Community College", and "North Country Trail Association's Arrowhead Chapter".  If you have questions or need more information contact Meghan Bown at 218-327-1161 or mbown@ymcaitasca.org.

Jumping for Joints: MedlinePlus Health News Video

News about exercise and your knees.

Jumping for Joints: MedlinePlus Health News Video

Less Stress, Better Sleep May Help You Lose Weight: MedlinePlus

This may be easier said than done but read the article and give it a try!

Less Stress, Better Sleep May Help You Lose Weight: MedlinePlus

Dark Chocolate May Harbor Benefits for the Heart: MedlinePlus

Dark Chocolate May Harbor Benefits for the Heart: MedlinePlus

Does it get any better this this?

Health Tip: Get Creative in the Kitchen

Good for you food does not have to be bland and boring:

Read this recent health news article.

Walk to Create a World Free of MS

Multiple sclerosis is an autoimmune disease that affects the brain and spinal cord .

Causes, incidence, and risk factors:

• Multiple sclerosis (MS) affects women more than men.
• The disorder is most commonly diagnosed between ages 20 and 40, but can be seen at any age.
• MS is caused by damage to the myelin sheath, the protective covering that surrounds nerve cells. When this nerve covering is damaged, nerve impulses are slowed down or stopped.
• The nerve damage is caused by inflammation. Inflammation occurs when the body's own immune cells attack the nervous system. Repeated episodes of inflammation can occur along any area of the brain, optic nerve, and spinal cord.
• Researchers are not sure what triggers the inflammation. The most common theories point to a virus or genetic defect, or a combination of both. Geographic studies indicate there may be an environmental factor involved.
• People with a family history of MS and those who live in a geographical area where MS is more common have a slightly higher risk of the disease.

Help to bring the world closer to being MS free.



Register today to participate in the Iron Range Walk 2011 on Sunday, May 1, 2011.  Check in between 11:00 and noon at Jim's Sports Club Bar and Grill in Chisholm.

For more information or to register go to www.walkMS.org or call 800-582-5296.

Women's Health Roundup

During the everyday bustle and hustle it is important to remember to take care of yourself.


Check out the guidelines in this note from the Federal Citizen Information Center.

Bookmark and Share

Think Fruit!

Look at the picture and see if you feel like having fruit for your afternoon snack.  According to a recent HealthDay article visualizing healthy eating helps people do it.

So think of a fruit salad and then see if that is what you crave instead of chips.

Read the HealthDay article for more information.

Bone Marrow Drives in Hibbing

Thousands of patients search for their life-saving donor and hope they find the ONE person who can make their transplant possible and give them a second chance at life.

They depend on YOU. Contact Robin at 218-996-1008 with any questions or go to http://www.getswabbed.org/.

Attend a local Bone Marrow Donor Drive:
• March 12, 2011 - 10:00am -- 4:00pm at the Irongate Plaza (during the Perrella Home Show)

• March 16, 2011 - 9:00am -- 2:00pm - Hibbing Community College
or 12:00pm -- 6:00pm - Fairview University Medical Center Mesabi & the Hibbing Memorial Building

What Do Fats Do in the Body? - Inside Life Science Series - National Institute of General Medical Sciences

What Do Fats Do in the Body? - Inside Life Science Series - National Institute of General Medical Sciences

Get Off the Couch Now!

If you plan on getting out and being more active once spring weather rolls in, now is the time to prepare.  Start stretching and getting into shape ahead of time to prevent injuries, sprains, and strains.  A checkup, improved strength, flexibility can help prevent injuries when starting a new sport.

Read this recent HealthDay article for the doctor's advise.

Learn More About Dietary Fats

Dietary fats are not all bad. They are a major source of energy and also help your body absorb vitamins. Fats make food taste better. Fats are not all the same and yes some are bad. Learn some important clues on how to tell the difference. Click on the following link for some authoritative information.


http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000095.htm

Portion Control

Portion control is one of the major topics that needs to be discussed when talking about weight loss.  Some suggestions for contolling the amount of food you eat at one sitting include:


•Put meals on smaller plates so that the portion appears larger.

•Divide snacks into small portions  - don't sit down with the whole bag.
•Separate leftovers into small portion sizes, instead of storing them in larger containers.

•Serve food away from the table, which may limit family members from going back for seconds.
•Eat meals slowly, and make sure they contain plenty of fruits and vegetables.

•Split orders at a restaurant.

•Skip the plus-sized value meals at fast-food eateries.

Healthy(ish) Marshmallow Cereal Bars

3 Tbs oil (use one with low saturated fats, like canola oil)
3 cups miniature marshmallows

6 cups low sugar cereal (puffed brown rice, puffed kamut, puffed wheat, Kashi, Wheaties, Total, Special K)

1 Tbs honey (keeps it moist and chewy)

optional additions:

3/4 cup nuts (slivered or chopped almonds, walnuts, pistachios, pecans, cashews, sunflower seeds)

1 cup dried chopped fruit (raisins, blueberries, cranberries, cherries, apricots, apples, dates, bananas)

2 tsp extracts or flavorings (vanilla, almond, maple, lemon, orange, cinnamon, anise)

3 Tbs nut butter (soy, cashew, almond)

Protect Your Child from Serious Injury

You may not believe it but Spring is just around the corner.  If you have children that play baseball or softball you will want to read this article in HealthDay News.

Young pitchers who played more than 100 innings a year were 3.5 times more likely to suffer serious elbow or shoulder injuries than those who pitched fewer innings, a 10-year study has found.  Remember, your child is still developing and the strain and stress could cause injuries that will plague them for a life time. 

One Last Chance to RSVP

Date   Wednesday February 16, 2011

Time  5:00‐6:00 PM Social   6:00 PM Meal & speaker

RSVP with selection:
Oriental Chicken Salad or Montreal Steak Salad

Location   Zimmy’s

Additional Info:  Cost: $17.00 Chamber of Commerce members or $20.00 non‐members

Join us for this wonderful event.

Healthy eating usually means what foods you "should" eat or what foods you should "feel bad" about eating. True healthy eating means much morethat just WHAT you eat. This approach, called mindful or intuitive eating, is an approach thatfocusesonWHY you eat and HOW you make food choices rather than just WHAT you eat.It's not a diet; it's a way of thinking;a way of living.

Dr. Jillian Lampertprovides nutrition education and counseling. Jillian is on the board of the Academy for Eating Disorders, and co-chairs its Nutrition Special Interest Group. She has authored numerous book chapters and articles on nutritional treatment of eating disorders, body image, sports participation and adolescent health. She completed her doctorate in nutrition and epidemiology, master’s of public health and dietetic internship at the University of Minnesota and a master’s in nutrition at the University of Vermont.

　
RSVP BY FRIDAY, FEBRUARY 11TH TO THE HIBBING AREA CHAMBER
218-262-3895 OR
EMAIL HIBBCOFC@HIBBING.ORG

Benefits for People that Quit Smoking

NIH Medline Plus lists the following benefits for those that quit smoking:

•20 minutes after quitting: Your heart rate drops.


•12 hours after quitting: The carbon monoxide level in your blood returns to normal.

•2 weeks to 3 months after quitting: Your heart attack risk begins to drop, and lung function improves.

•1 to 9 months after quitting: Your coughing and shortness of breath decrease.

•1 year after quitting: Your added risk of coronary heart disease is half that of a smoker's.

•5 years after quitting: Your stroke risk is reduced to that of a nonsmoker's.

•10 years after quitting: Your lung cancer death rate is about half that of a smoker's.

•15 years after quitting: Your risk of coronary heart disease returns to normal.

Recognize a Heart Attack

February is American Heart Month. Many people do not know the signs a woman displays when having a heart attack. Follow the links in this article to learn more about both prevention and recognizing the signs of trouble.

Bookmark and Share

Schedule 30 Minutes Every Day

There are 1440 minutes in every day. Do something active for at least 30 of them. It does not have to be something you hate. It does not have to hurt. Get more information and valuable links from Medline Plus.


http://www.nlm.nih.gov/medlineplus/exerciseandphysicalfitness.html

It's a Great Sport

For a great time and some good exercise try out the Carey Lake Cross Country Ski Trails.  They are beautiful!  There are 8 miles of groomed trails for classic and skate skier.  Ski trails at Carey Lake are in a quadrant pattern and range from easy to difficult.

For a pdf copy of the trail map, click here.
 
For trail conditions, updates, and other information about skiing in Hibbing check the website of the Hibbing Nordic Ski Club.

Resuts of Another Study on the Benefits of Walking.

The More You Walk, the Lower Your Diabetes Risk: Study

.

10,000 steps daily 5 days a week three times more protective than just 3,000 steps a day.

Easy Recipes to Help You Eat Your Fruits and Veggies

The holiday season is over and all the extra goodies have been eaten. Time to start eating more fruits, veggies, and whole grains. It doesn't have to be hard. Check out some great tips and websites posted by the Federal Citizen Information Center - Bookmark and Share.

You will find fun, easy, and delicious recipes and healthy eating tools. Your family will love it. Enjoy!

More evidence olive oil and veggies help the heart

Did you know that heart disease is the number one killer of women in the United States?  Two thirds of the women that have a heart attack fail to make a recovery.  All women should take steps to prevent heart disease right now!  Don't put it off.

Get some tips by reading the article recently published by Reuters Health.

New Year Dieting Resolutions

It is the New Year resolution time again.  If you resolve to lose weight every year and it never quite works out, read this HealthDay article. 

Baby steps may be the answer to boosting your success.

Managing your weight with healthy eating : MedlinePlus Medical Encyclopedia

Managing your weight with healthy eating : MedlinePlus Medical Encyclopedia

In order to manage your weight effectively you need to know what a balanced diet is for you. Read this article for tips and good food choices.

Important Information About Lead In Your Drinking Water

The City of Hibbing has found elevated levels of lead in drinking water in some homes and buildings.  Lead can cause serious health problems, especially for pregnant women, and young children.  For more information on the health effects of lead, sources of lead, and reducing your exposure to lead in your water:

1. Pick up the notice being distributed by the City at the Hibbing Public Library.
2. Visit the Public Utilities website at http://www.hpuc.com/
3. Visit the EPA's website at www.epa.gov/lead
4. Call the PUC at 218-262-7725.

Great Website for Women

Womenshealth.gov is a great source for information for women, teens, and girls. 

The website offers the following tips for a heart healthy diet:
•Eating plenty of vegetables and fruits.

•Making at least half of your daily grain consumption whole grains. These may include whole-grain barley, brown rice, whole-grain corn and oatmeal.

•Eating low-fat dairy foods, such as yogurt, cheese and milk.

•Getting lots of nuts and dry beans, lean meat, fish and poultry without the skin.

•Favoring polyunsaturated and monounsaturated fats via vegetable oils, fish and nuts.

•Avoiding: saturated and trans fats, sodium (salt), cholesterol and added sugars.

Holiday Season Safety Tips

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From picking a fresh tree to treating burns in the kitchen, these savety tips are worth repeating.

Walk Indoors During the Cold Months

Regular Walking May Slow Decline of Alzheimer's

Researchers also find that walking 6 miles a week can help prevent onset of disease

So now you have yet another good reason to get out and walk.

Click here for the complete Health Day article.

When the weather is cold and snowy you can walk at one of the following:

1.  Mesabi Mall

2.  Irongate Mall

3.  Hibbing High School

Beef and Vegetable Kebabs

By Mayo Clinic staff

Dietitian’s tip:

Marinating meat before grilling not only adds flavor but also reduces the chance that cancer-causing substances will form on the meat during grilling. Marinating also helps keep meat from burning and charring.



Serves 2

Ingredients

½ cup brown rice

2 cups water

4 ounces top sirloin (choice)

3 tablespoons fat-free Italian dressing

1 green pepper, seeded and cut into 4 pieces

4 cherry tomatoes

1 small onion, cut into 4 wedges

2 wooden skewers, soaked in water for 30 minutes, or metal skewers



Directions

In a saucepan over high heat, combine the rice and water. Bring to a boil. Reduce the heat to low, cover and simmer until the water is absorbed and the rice is tender, about 30 to 45 minutes. Add more water if necessary to keep the rice from drying out. Transfer to a small bowl to keep warm.

Cut the meat into 4 equal portions. Put the meat in a small bowl and pour Italian dressing over the top. Put in the refrigerator for at least 20 minutes to marinate, turning as needed.

Prepare a hot fire in a charcoal grill or heat a gas grill or a broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Thread 2 cubes of meat, 2 green pepper slices, 2 cherry tomatoes and 2 onion wedges onto each skewer. Place the kebabs on the grill rack or broiler pan. Grill or broil the kebabs for about 5 to 10 minutes, turning as needed.

Divide the rice onto individual plates. Top with 1 kebab and serve immediately.



Nutritional Analysis (per serving)

Calories 330
Cholesterol 50 mg
Protein 22 g
Sodium 370 mg
Carbohydrate 48 g
Fiber 4 g
Total fat 5 g
Potassium 620 mg
Saturated fat 2 g
Calcium 37 mg
Monounsaturated Fat 2 g

Consumer Updates Serious Concerns Over Alcoholic Beverages with Added Caffeine

Consumer Updates Serious Concerns Over Alcoholic Beverages with Added Caffeine

Read this article and find out about the latest information on the "malt versions" of alcoholic / caffeinated drinks.

World AIDS Day

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Get informed and stay safe.

With the information and links in the article from the FDA Office of Women's Health and the Federal Citizen Information Center, you can find out how to protect yourself and your loved ones from HIV infection and learn what's being done to fight the spread of HIV and AIDS.

Tips for Staying Safe on the Roads This Winter

1.  Take your car in for a checkup.  Breaking down on the side of the road is not safe.
2.  Create a car safety kit.  If you do get stranded a safety kit may keep you more comforable and safe.  Things to include are a blanket, flashlight with extra batteries, radio, first aid kit, jumper cables, granola bars, bottled water, ice scraper, and an extra pair of warm gloves, a hat, and boots.
3.  Start early and slow down. 
4.  Drop the destractions.  No texting, no fiddling with the GPS, no phone calls.  Put your hands on the steering wheel and focus on the road and what is going on around you.

Happy winter travels!

Quit Smoking

SmokeFree.gov outlines why quitting smoking is so difficult and offers tips to help smokers develop strategies to quit smoking and stay quit for life.

Just click HERE for links and additional information.

The time time to quit is now

500 Revolutionary Recipes for Better Living

New York Times bestselling author, Mark Bittman has written a new cookbook. You will want to look at "The Food Matters Cookbook" for straightforward ideas on easy, delicious foods that are as good for you as they are for the planet.
Since his own health prompted him to change his diet, Bittman has perfected cooking tasty dishes based on vegetables, fruits, and whole grains. Meat and other animal products are often included--but no longer as the main centerpiece dish.

Bittman also offers advice on how to find sustainable and flavorful meat and how to shop for dairy products, grains, and vegetables without waisting money on fancy organic labels. Lose weight, eat healthier, and heal the planet just by using the recipes and advice in this cookbook.

For more information visit Bittman's website at www.markbittman.co/ and check out his book at the library.

Save the Date

FREE


Special Screening & Panel Discussion

Monday, November 22nd, 5:00-6:30 p.m.
Fairview Plaza, Hibbing in the Taconite Room.

FREE

“COLD TURKEY” sandwiches to the first 75 people in the door.

For more information:  218-726-4721 or northland@LungMN.org

Most people believe smoking is an individual choice.  But in reality that choice is shaped by many things and impacts many people lives.  This event is a special screening of "Tobacco Addiction: the Unfiltered Truth".  The film offers a glimpse into the personal journeys of four Minnesotans that suggests the "choice" to use tobacco isn't as simple as it seems.  A panel discussion will following the screening.

Dietary Fats

Fat is a major source of energy and aids your body in absorbing vitamins. It's important for proper growth, development and keeping you healthy. Fat provides taste to foods and helps you feel full. Fats are an especially important source of calories and nutrients for infants and toddlers. Dietary fat also plays a major role in your cholesterol levels.


But not all fats are the same. You should try to avoid



•Saturated fats such as butter, solid shortening, lard and fatback

•Trans fats, found in vegetable shortenings, some margarines, crackers, cookies, snack foods and other foods made with or fried in partially hydrogenated oils

Try to replace them with oils such as corn, canola, olive, safflower, soybean and sunflower. Of course, eating too much fat will put on the pounds.



Food and Drug Administration

Healthy Snacks Don't Have To Be Boring

Healthy snacks are not limited to carrots and apples.  Try the following:

• Whole wheat pretzels with spicy mustard.
• Rice cakes with peanut butter and raisins.
• Low-fat fruit yogurt.
• Try a hot chocolate drink instead of a chocolate bar. (An 8-ounce mug of hot chocolate has only 140 calories and 3 grams of fat. A chocolate bar, on the other hand, has 230 calories and 13 grams of fat.)
• Substitute nonfat frozen yogurt or sorbet for ice cream.
• Baked tortilla chips instead of regular corn chips and pair them with salsa instead of sour cream.
• Air-popped popcorn.
• Whole-wheat fig bars.
• Spread peanut butter on celery sticks and top with raisins.
• Peel several very ripe bananas, break them into 1-inch pieces, and freeze the pieces in a sealed plastic bag. Just before serving, whirl the pieces in the blender with a small amount of water or juice. Serve right away. Add berries for a different flavor or top with fruit or nuts.
• Warm a pita in the oven on low, then cut it into small triangles. Dip it in a tasty, low-fat hummus.
• Combine 1 cup whole-grain toasted oat cereal with ¼ cup chopped walnuts and ¼ cup dried cranberries for a healthy trail mix.

Remember to use MODERATION when snacking. 

Reduce Your Sugar

Even with Halloween and all that extra candy looming on the landscape you should remember that added sugar in your diet can lead to obesity, high blood pressure, and a host of other problems.  There are a few simple things you can do to cut back on the added sugar in your diet. 

Read "Reducing Sugar: How Sweet It Is" on the America on the Move website.



Calculate Your Body Mass Index

Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. Go to

Click here to go to the BMI calculator

to compute your BMI.  Also check out the links for healthy recipes, healthy weight tools, and a host of other great information.

Safe and Healthy

Today's children are growing up in an online, digital world.  They are almost always "connected".  Parents need to be aware of the dangers so they can protect and empower their kids in the digital world.

"CyberSafe" by Gwenn Shurgin O'Keeffe is a must read.  This informative book will help parents understand things like:

• Cyberbullying
• Hazzards of social networking sites
• The ins and outs of online gaming and virtual worlds
• What is available in parental control systems and what they allow you to monitor
• Digital footprints (and how your child can make a good one)

The book has been approved by the American Academy of Pediatrics and is dedicated to the health of all children.  Parents can find this title in the new book section at the Hibbing Public Library in 303.4834.

Black Bean Salad

Ingredients:


• 1 cup granulated sugar

• ½ teaspoon pepper

• 1 teaspoon salt

• ½ cup salad oil

• ¾ cup cider vinegar

• 1 #10 can black beans, drained

• 1 ¼ cup diced green pepper

• 1 ¼ cup diced red pepper

• ½ cup diced onion

• 1 ¼ cup whole kernel corn, drained

• 2 teaspoons minced fresh garlic

• ¼ cup jalapeno peppers, drained (optional)

Directions:

• Combine the sugar, pepper, salt, salad oil and vinegar until blended and refrigerate.

• Combine the remaining ingredients.

• Add dressing, mix together to coat evenly.

• Cover and refrigerate.

• This salad should marinate for several hours or overnight to allow the flavors to develop.

• Serve ½ cup portions.

• Yield is 20 - ½ cup servings

Nutritional Information Per Serving:

• 380 calories

• 0 mg. Cholesterol

• 587 mg. Sodium

• 7 g. fiber

• 34 g. Carbohydrates

• 4 g. Total Fat

• 0 Trans Fats

Foods Are Not Good or Bad

A healthy eating style is like a puzzle with many parts.  Each part--or food--is different.  Some foods may have more fat, sugar or salt while others may have more vitamins or fiber.  There is a place for all these foods.  What makes a diet good or bad is how foods fit together.  Balancing your choices is important.  Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals.  And don't forget about MODERATION.  If two pieces of pizza fill you up, don't eat a third.



October is Children's Health Month

In addition to good nutrition and plenty of fun and exercise, all children need to breathe clean air, drink safe water, and live in healthy communities.  Children, by their very nature, deserve our focused attention and care. Their bodies are different than adults, their behaviors are different, and their interactions with the environment are different. Protecting the health of children is a compelling inducement to improving our environment, both during Children’s Health Month and throughout the year, in the United States and around the world.

To learn more go to the EPA's Children's Health Month 2010 page.



Enter Your Recipes and Win!

Let's Move! toward healthier food in school.

You could win up to $12,000 in prizes by creating nutritious

school lunch recipes that kids love to eat!

Go to "Recipes for Healthy Kids" for more information.

Ten Healthy Eating Tips for the Busy College Student

The average college student is often pressed for time, under a lot of stress and eating on the go. You may find it difficult to avoid bad habits like skipping meals or frequenting fast food restaurants. But eating a healthy diet can help you feel better, cope with stress and perform better in the class-room and on the athletic field. It really isn't that hard to get started.

1. Eat a good breakfast. Studies show that skipping breakfast detracts from scholastic achievement. When there isn't time to sit down and enjoy your morning meal, grab a bagel, piece of fruit, and some juice. Most of these items can be easily stored in your dorm room.
2. If you must eat fast foods, choose wisely. Choose pizza with half the cheese, a regular size roast beef sandwich, baked potato, or green salad with reduced calorie dressing. Limit high fat offering like french fries, fried chicken or fish sandwiches and watch out for salad dressing.
3. Keep healthful snacks on hand so if hunger strikes during a late night study session, you won't be tempted by vending machine candy, chips, or ice cream. Possibilities include fresh or dried fruit, pretzels, unbuttered popcorn, rice cakes or whole wheat cracker. If you have a refrigerator, consider raw vegetables with low-fat yogurt or cottage cheese dip.
4. Eat plenty of foods that are rich in calcium. People in their early twenties need to be build up stores of calcium in their bodies to prevent osteoporosis in later life. If you don't like milk, try to include ample amounts of low-fat yogurt, low-fat cheese, and green leafy vegetables in your diet.
5. If you need to lose weight, do it sensibly. Starvation and/or diets that offer a quick fix usually backfire and are harmful. There is not truth to the theories that suggest eating foods in any particular combination will promote weight loss. The only safe way to lose weight, feel good while doing it, and keep it off is to eat a balanced diet.
6. Sugar provides calories in your diet but few other nutrients and it contributes significantly to tooth decay. Use it sparingly and consider sweetening coffee, tea, cereal and fruit with diet sweeteners instead.
7. The dining hall salad bar can be either an asset or a detriment to you diet depending on how you choose from it. Of course, leafy greens, raw vegetable and fresh fruit are beneficial. But if you choose lot of creamy dressing, bacon bit, and mayonnaise based salads, the calories and fat may equal or even exceed those of a burger and fries.
8. If you drink alcohol, keep in mind that it supplies calories but no nutritional value. A light beer, a glass of wine, or an ounce of liquor each has about 100 calories. There are also many health problems associated with drinking alcohol.
9. Drink lots of water. Your body needs at least eight glasses a day, and if you exercise vigorously, you may need more. To remind yourself, carry a water bottle along to class and keep it handy during late night study sessions.
10. Remember, food is a lot more than nourishment for our bodies. Enjoy and savor it.

Walk To School On October 6TH!

Join families and kids from across the globe and walk to school with your children on October 6th.

 In 1997, the Partnership for a Walkable America sponsored the first National Walk Our Children to School Day in Chicago, modeled after the United Kingdom’s lead. Back then, it was simply a day to bring community leaders and children together to create awareness of the need for communities to be walkable.

By the year 2002, children, parents, teachers and community leaders in all 50 states joined nearly 3 million walkers around the world to celebrate the second annual International Walk to School Day. The reasons for walking grew just as quickly as the event itself.

• Walk to enhance the health of your kids.  Increased physical activity can combat a host of health problems facing kids today.
• Walk to draw attention to the need to provide safer routes for kids to walk and bike.  We need good sidewalks and safety education programs (for walkers and for drivers).
• Walk to school to recuce the use of your car and improve the air quality.

Work Up A Sweat!

Vigorous work-outs (you should be breathing hard and sweating!) help your heart pump better, give you more energy and help you look and feel your best.  Start with a warm-up that stretches your muscles.  Include 20 minutes of aerobic activity, such as running, jogging or dancing.  Follow-up with activities that help make you stronger such as lifting light weights.  Then cool-down with more stretching and deep breathing.

Try to work out a minimum of 3 times a week.

Rediscover How To Cook Simple, Delicious, Affordable Meals

Jamie Oliver started cooking at the age of eight.  He has nine cookbooks in print.  His latest, "Jamie's Food Revolution" is about cooking good food from scratch.  Being able to do this is a skill that can save you money, keep you healthy, and make you and your family happy.

This cookbook includes recipes for meals everyone loves to eat and it breaks them down to make them as simple as possible.  Even if you have never cooked before you will achieve amazing results in the kitchen.

Jamie also believes that every single person should be able to cook.  His "Food Revolution" is also about learning how to make a recipe, then handing that recipe on to family and friends.

Find this book on the new nonfiction shelf in the library in 641.5.  Cook something today and pass it on.

Lose Weight! Gain Energy! Get Healthy!

If a little incentive will help you get started on an exercise, weight loss program, you may want to check out the following:

Weight Loss Challenge!

Thursdays, Beginning September 23, 2010

6:00 - 7:00 p.m.

The Wellness Club

2534 East Beltline (Next to Slumberland)

Hibbing, MN  55746

$20.00 per person

7 weeks

Topics of learning will include protein, heart health, healthy menus, digestion, carbs & ssugars, and eating out.

Contact Dave or Mitzie Calgaro

218-929-9411

calgaros@frontiernet.net

Sign up now, and make the rest of your life the best of your life!

Most Americans Still Not Eating Enough Fruits, Veggies

Dieticians, doctors, and a wide range of other medical professionals continue to push the idea that everyone needs to eat more fruits and vegetables.  The CDC has yet another study that shows that even the very modest goals set by the government for fruits and vegetables comsumption are not being met.

When you shop and plan meals and snacks remember:

• Fruits and vegetables protect your health.
• Fruits and vegetables are easy to take and eat on the go.  It won't interfere with your active lifestyle.
• Fruits and vegatables come in great colors and flavors.  It should not be hard to find something that you like.
• Fruits and vegatables are key components of any weight maintenance or loss program if used in place of higher calorie foods.

September is Healthy Aging Month

Unless you're looking forward to turning 21, getting older is almost always seen as a negative thing. But it doesn't have to be. September is Healthy Aging Month, and with these tips from the Federal Citizen Information Center, you can learn to stay safe and healthy regardless of your age.


Get smart about food safety. Now it's the egg recall, last year it was peanuts. You don't know what the next bacteria outbreak in the food supply will be, but you can make smart decisions when it comes to safely handling and eating food. Use a food thermometer to cook your food to the right temperature. Keep raw meats away from other ingredients to prevent the spread of germs. And make sure you thoroughly wash your hands and anything else that might have touched raw meat.

Know your medicines and what they interact with. Whether you take an allergy medicine or something for high blood pressure, it's up to you to know the name and dose of the medications you take. It's also important to know how those medicines could interact with food, alcohol or other medicines that your doctor might prescribe. To make it simple, check out this breakdown of medicines by category. It includes questions to ask your doctor and what to avoid when on certain medicines.

Stay on top of your screenings. Depending on your age and gender, there are different screenings that are recommended for early detection of common diseases. For men, common screenings include high blood pressure, diabetes and colon cancer. Common screenings for women include breast and cervical cancers and osteoporosis. Use these charts from the Department of Health and Human Services for men and women to track the results of your last screening, when your next appointment is scheduled and any questions you have for your doctor.

Get Moving. Exercise doesn't have to be something you dread. Pick an activity you enjoy, whether it's tennis with friends or swimming at the local pool. Be Active Your Way has lots of great suggestions for sneaking exercise into your daily life. Maybe you can fit in a 10-minute walk during your lunch break or spend some extra time in the garden pulling weeds. If you already exercise regularly, learn ways to step up your activity level. You'll keep your heart, bones and muscles strong if you make time for daily movement.

Set the stage for a healthy life no matter your age with these tips from the Federal Citizen Information Center.

Pack Variety and Nutrition in Your Child's Lunch

When planning school day lunches there are some key facts to remember.  Go to Medline Plus "Health Day" for five easy to follow tips.