In 1994 the "Velvet & Iron" Women's Conference was created by three area women.  They wanted women to have the opportunity to attend a local wellness event that would be educational, inspirational, and give them an opportunity to socialize and have fun.

Since that time the conference has continued to be an annual event and is sponsored by many community organiztions.  Once again, the program will be at the Hibbing Memorial Building on Friday, April 13, 2012.

Registration Fee $25.00

Pre-register and pay by Wednesday, April 6, 2012

To register call:  218-362-6264

Mail registrations payable to Fairview UMC-M to:

Lisa Schneider

Accounting Department

Fairview RRHS

750 East 34th Street

Hibbing, MN  55746

Recipe Finder from SNAP

Need help finding creative ideas to use leftovers, low cost proteins, "one pot" meals, and recipes with a limited number of ingredients that are commonly found?  Try the Recipe Finder on the Snap-Ed Connection.

The majority of recipes in the database were submitted by nutrition educators in the Supplemental Nutrition Assistance Program (SNAP). Additional recipes are from government agencies or other health professionals and organizations. Unless stated, recipes have not been tested.

Recipe Finder

Over-the-Counter Drugs

Over-the-counter drugs (OTC drugs) can be bought without a prescription but should be treated and taken with the same care as prescription drugs.  It is very important to read the label and to use the drug in the best and safest way.

The FDA has passed a law about the labels on OTC drugs.  The label on an OTC product will use common words that are easy to understand, the print should be big and easy to read, and the label should look the same and be in the same place on every product.

The following facts should be listed:

1.  Active ingredients - what is in the product that makes it work.
2.  What the drug is for.
3.  What problems it is used to treat.
4.  Who should not take the product and problems to watch out for.
5.  How much to take and when to take it.
6.  What else is in the product.  People should check if they are allergic to something in the drug.

By reading the label you should be able to compare products and choose the best one for your illness.  The product will work its best because you can use it the right way and you will have all the information you may need if there are problems.

To learn more go to the FDA Center for Drug Evaluation and Research.

Source of the above information:  FDA Office of Women's Health.

Setting Realistic Exercise Goals

The U.S. Centers for Disease Control and Prevention suggests how to set exercise targets:

• Talk to your doctor about exercise, and set up time on your calendar to work out.
• Establish long-term goals, including incremental increases to your exercise plan.
• Make your goals specific and measurable so you can gauge whether or not you're meeting them.
• Make your goals attainable and realistic.
• Make your goals relevant to living a healthier, longer life.
• Set realistic time limits for achieving your goals.

Generic Drugs

A generic drug is a copy of a brand name drug. 

• Generics work the same.
• Generics are safe and effective because they use the same substances.  It will also have the same risks as the brand name drug.
• Generic drugs are just as strong, pure, and stable. 
• Generic drugs may look different because inactive parts such as colors and flavors may be different.
• Generics work the same way and in the same amount of time.
• Both brand name and generic drug factories must meet the same standards

Brand name drugs are protected by patent for 20 years.  A patent gives only that one company the right to sell the drug.  This protects those who create the drug and pay to research, develop, and market it.  When the patent expires, other drug companies can create generics, but they must be tested by the maker and approved by the FDA.  The generics can sell at a lower price because there are no up-front costs for research and development.  Also, there are more people trying to sell the drug and this keeps the price down.

Today, almost half of all prescriptions are filled with generic drugs.  Contact your doctor, pharmacist, or insurance company for information on using generics.

To learn more about Generic Drugs go to the Food and Drug Administration.

The source of the above information is from the FDA Office of Women's Health.

Health Tip: Offer Healthy Breakfast Choices

The Academy of Nutrition and Dietetics offers these healthier breakfast choices:

• Eliminate doughnuts in favor of whole-grain waffles and reduced-sugar syrup.
• Instead of regular bacon, opt for turkey bacon or Canadian bacon.
• Cut white toast in favor of whole-wheat or whole grain toast, and top with reduced-fat peanut butter.
• Skip sugary cereals in favor of whole-grain, low sugar cereals topped with berries.

Source: HealthDay

New book on "Wheat in Your Diet"

Dr. William Davis is Medical Director of the Track Your Plaque program and advocate of early heart disease prevention and reversal. He practices preventive cardiology in Milwaukee, Wisconsin.  His new book (now available at Hibbing Public Library) is "Wheat Belly:  lose the wheat, lose the weight, and find your path back to health."

According to Dr. Davis
Wheat Can…

1. Accelerate weight gain* as it is one of the largest sources of carbs.
2. Cause Celiac Disease, nervous disorders, and other maladies due to Gluten.
3. Accelerate weight gain* due to its high Glycemic Index (comparable to table sugar).
4. Cause protracted sugar highs and lows (usually 2 hours apart) contributing to weight gain*.
5. Cause inflammation, osteoporosis, arthritis, joint pain, etc. due to its acidity.
6. Stimulate appetite, contributing to weight gain*.
7. Accelerate glycation leading to accelerated aging, skin deterioration, acne, rashes, and hair loss.

* weight gain is a known risk factor/precursor for cardiovascular disease, Diabetes, etc.

Read Dr. Davis' book, discuss it with your doctor, and decide for yourself if cutting wheat from your diet is good for you.

What's in Your Lunch Box?

What a healthy lunch can look like, whether you are packing it from home or eating out.

Tuesday, March 6, 2012

11:30 am -  1 pm

Hibbing Community College

Eat a healthy lunch and listen to speaker: Katherine N. Brau, Professor Physical Education / Health at Hibbing Community College.  Learn important basic nutrition and healthy choices that you can make at home or eating out.

Self serve salad bar and beverage

Cost for lunch is $12 for Chamber members / $14 non-members

Space is limited!

RSVP by February 28th to hibbcofc@hibbing.org or call 218-262-3895

Sponsored by Hibbing Area Chamber of Commerce, Women's Innovative Network and Hibbing Community College.

Go Red for Women

Enjoy wine, cheese, and chocolate while learning about the importance of women and heart disease.

Speaker:  Dr. Teresa St. George, Family Medicine at Fairview Mesaba Clinic, Mt. Iron

Wednesday, February 22, 2012
Crown Ballroom, Hibbing (old Elks building)
5:30 p.m. - Reception
6:00 p.m. - Presentation

Learn about:

• Risk factors that increase risk of developing heart disease
• Symptoms of heart disease
• Simple strategies and healthy behaviors to maintain heart health
• Local cardiology services

$5.00 to attend

RSVP to 362-6224 by February 14, 2012.

Sponsored by Fairview Range, Hibbing Area Chamber of Commerce, and Women's Innovative Network.

Show your support for women and heart disease by wearing red.

Back Pain and Your Weight

See this HealthDay article.

Back pain is one of the most common medical problems, affecting 8 out of 10 people at some point during their lives. Back pain can range from a dull, constant ache to a sudden, sharp pain. Acute back pain comes on suddenly and usually lasts from a few days to a few weeks. Back pain is called chronic if it lasts for more than three months.

If your back pain is severe or doesn't improve after three days, you should call your health care provider

Beat the Winter Blues

Check out the following web sites for valuable information on seasonal depression or SAD.

Medline Plus information on Seasonal Affective Disorder

FDA site with information on signs of depression

T2 Mood Tracker AP for you iPhone or Android


Don’t let the winter blues keep you down. Use this information to help you take the steps you need to begin to feel better.

 

Reduce Heart Attack Risk

Six Key Steps To Reduce Heart Attack Risk

Taking these steps will reduce your risk of having a heart attack:

	Stop smoking
	Lower high blood pressure
	Reduce high blood cholesterol
	Aim for a healthy weight
	Be physically active each day
	Manage diabetes Visit the Heart, Blood, and Lung Institute website for more information.

It's Best to Make a Schedule

The American Academy of Orthopaedic Surgeons suggests how to create a workout schedule:

• Create a weekly schedule that includes time off.
• Start out by scheduling moderate-intensity exercise of about 30 minutes per session, including a variety of activities from walking to gardening.
• Consider scheduling shorter intervals at first, such as by allocating two 15-minute workouts per day instead of one 30-minute block.
• Avoid skipping a workout in the beginning if you feel sore, unless you feel severe pain or notice any swelling.
• Schedule workouts in the time of day that's most comfortable. Avoid exercising just after a meal or outdoors when it's too hot or too cold.
• Wear comfortable, supportive shoes that fit well.

Eat Slowing and Enjoy

Some tips for eating out.  They may keep you from consuming extra - not needed calories.

Have a seat. You can appreciate your food more if you're not eating on the run.

If the restaurant has a TV or other distractions, try to sit away from them.

Pay attention to how you feel while eating. Appreciate the food's flavor and texture.

And keep tabs on when you feel full and should stop eating.

Exercise Hard!

Watch this health video about controlling your blood sugar with physical exercise.

Hibbing Area Chamber Offering 2012 BizicallyFIT Health Challenge

The Hibbing Area Chamber of Commerce is pleased to announce our participation in the 2012 BizicallyFIT Health Challenge.  The web-based Challenge offers Minnesotans a way to kick off 2012 with some healthy competition. Together, teams of coworkers, friends and family will earn points for healthy behaviors like dropping extra pounds and physical activity. Teams from businesses, community groups and families all over Minnesota will compete for online rankings, virtual trophies and the satisfaction of a healthier lifestyle.

 "We are excited to be able to offer this competition to our members.  The 2012 BizicallyFIT Health Challenge is an excellent way for individuals to get more involved in their health," said Lory Fedo, Chamber, President, Hibbing Area Chamber of Commerce. "One of the exciting things about this competition is that it allows businesses to create teams with their employees and begin discussions about healthy lifestyles and their affect on health care costs.  Over the past several years health care costs have been a serious issues for our members, we are excited to be able to offer a team oriented program that brings wellness to the workplace."

 The 2012 BizicallyFIT Health Challenge is a first step towards a lifetime of good health. This challenge offers three core metrics: pedometer steps, exercise minutes and weight loss percentage. Anyone can begin by registering as a team captain and invite people to join your team! Teams can range in size from 1 to 11.

 "Whether you're looking to reclaim your health or are a seasoned athlete, by joining our challenge and conversations with your team members, you'll gain the support you need to succeed," said Tom Mason, President of the Alliance for a Healthier Minnesota, the sponsoring organization.  "The power of teamwork is the best way to get motivated and achieve long-term health goals.

New this year - participants will be able to create mini-challenges and more easily interact with team members and rival teams! The Challenge is open to anyone who lives or works in Minnesota, age 18 and older.

Registration begins January 23, the Challenge will begin February 13 and competitors will enter their final activities on May 4, 2012. Please mark your calendar, spread the word and sign up to receive registration information!

The Vegan Eating Plan

Once the purview of a small group of devotees, more people -- including nutritionists -- are embracing plant-based eating plans.

Read this article on the Mainstreaming of Vegan Eating Plans for more details.

Healthy Weight - It's Not a Diet, It's a Lifestyle

Losing weight takes more than desire. It takes commitment and a well-thought-out plan. Here's a step-by-step guide to getting started from the CDC.

Not So Sweet

It may be that artificial sweetners are not helpful:

• People who get used to the very sweet taste of these products find that the normal flavor of fruits and vegetables just isn't as appealing.
• They may also feel hungrier after having foods and drinks containing artificial sweeteners. As a result, people may take in more calories afterward.
• And artificial sweeteners may encourage the body to develop new fat cells

See this MedlinePlus article for details of the study.

Snack Attack!: MedlinePlus Health News Video

Snack Attack!: MedlinePlus Health News Video

Sometimes snacking will actually help with your weight control. The time of day you snack could be important. See this MedlinePlus video for details.

If you're keeping an eye on your weight, the next time you reach for a snack no matter the time of day be sure that:

• It doesn't have too many calories. 100 calories is a reasonable limit.
• And it should offer good stuff that you need, like vitamins and fiber. Fresh fruit, baby carrots, and air-popped popcorn are good options.

Diabetes Education & Support Group Meetings

DeAnn Zimmer, OTR/L will be presenting easy exercises and New Year's resolution worksheets.  This meeting will be on Wednesday, December 21, 2011 at Fairview University Medical Center Mesabi in the Hull Rust Rooms.

Call 218-262-4881 for time and more information.

Quit Smoking

"Keep working at it" could be key to success, studies suggest.  Quiting is never easy but this MedlinePlus HealthDay article gives hope to all who want to try.  Don't give up.

A Great Start to Your Morning

Fresh Herb Omelet with Cheesy Tomatoes

(about 450 calories)

Wisk together:

2 eggs, 1/4 cup 1% cottage chees, and 1/4 cup chopped fresh herbs (such as chives and parsley) in a skillet.

Cook mixture in 2 teaspoons olive oil, season with salt and pepper.

Cut 2 roma tomatoes in half lengthwise, and top with 1 1/2 tablespoons grated parmesan.

Broil for 5 minutes.

Serve with 1 slice whole-grain toast spread with 2 tablespoons low sugar jam.

Enjoy!

Laugh More

You have heard the quote "Laughter is the best medicine".  Even Dr. Oz believes.  Number one of twenty-five health tips is, "Laughing not only eases stress, promotes social bonding, and lowers blood pressure, it may also boost your immune system. So bring some humor into your life, whether it's through friends or even a new TV show (preferably mine)."


If you think you need more than laughter than check out 52 more ways to control stress In this "Men' Health" article.

Get Your Whole Grains

Whole grains are fiber-rich, heart-healthy foods. But it may be a challenge to find good sources.  See this HealthDay article for tips on finding good whole grain foods.

Peanut Butter Recall

The J.M. Smucker Company today announced a limited voluntary recall on two specific Best-If-Used-By dates of 16 oz. Smucker’s® Natural Peanut Butter Chunky because it may be contaminated with Salmonella, an organism that can cause serious and sometimes fatal infections in young children, frail or elderly people, and others with weakened immune systems.

 

 

The affected product, which is packaged in 16 oz. jars, is as follows:

• UPC: 5150001701 (located on the side of the jar’s label below the bar code)
• Production Codes: 1307004 and 1308004
• Best-If-Used-By dates: August 3, 2012 and August 4, 2012
• Chunky product only (not creamy)
• Impacted product would have been purchased between November 8 - 17, 2011

 No other products of The J.M. Smucker Company are affected by this recall.

 

 No illnesses related to this issue have been reported and the product is being recalled out of an abundance of caution for consumer safety.

 

Consumers who have purchased Smucker’s Natural Peanut Butter Chunky with the above Production Code and Best-If-Used-By dates are urged to discard the product immediately and call the company at 1-888-550-9555 for a replacement coupon.

 

Learn more about this recall from the

Food and Drug Administration.

Free Community Thanksgiving Dinner

Thanksgiving is that one day a year when you should indulge just a little.  This year if you do not want to cook at home but would still like to have some Thanksgiving fellowship then consider the Community Thanksgiving Dinner.

Thursday, November 24, 2011
Dinner will be served from 11:45 to 2:00 p.m. at the St. Leo's Hall in the Assumption School, 2328 7th Avenue East, Hibbing.  The school is handicapped accessible.

Volunteers are needed. 

For deliveries or a ride to the dinner (or information about volunteering) please call Judy
263-5764, 262-5513 or 208-7-64
or email stjameshibbing@gmail.com. 
Leave a message with name, address, and phone number by Monday, November 21st.  Dinners will be delivered to those who are elderly and/or homebound starting at 11:15 a.m.

This event is being co-sponsored by St. James Episcopal Church and Blessed Sacrament Church.

Make Thanksgiving Safe, Delicious, and Happy

USA.gov offers these tips to keep your Thanksgiving safe and fun:

• Make sure all food is cooked properly.  Know how to prevent bacteria from getting into the food and causing food borne illness.  The U.S. Department of Agriculture posts advice on storing and preparing food for groups whether you are cooking in advance or the day of the event.
• A good rule of thumb when buying turkey is to allow one pound per person.  Always follow these important guidelines while preparing the turkey.
• Remember to keep young children out of the way of the oven and other hot cooking appliances.

Whether you’re hosting Thanksgiving or just contributing to the meal, remembering these food safety tips can help keep your holiday happy.

Stand Up for your Health

The evidence is coming in from all directions: Sitting on a chair or couch for too long may put you at risk of cancer.
Moving, on the other hand, may be one of the best prescriptions for prevention.

See MedlinePlus for more details.

Car Seat Clinic

There will be a Car Seat Clinic on Wednesday, November 9th at the south end of the Hibbing Fire Hall.

The clinic is free.  It is preferred that you make an appointment:  call Cheryl at 312-3012 or Roberta at 929-3334.

Flu Shots Available

Project Care in Hibbing (3112 6th Avenue East) will be giving flu shots on Thursday, November 17th from 5:30 p.m. until 7:30 p.m. The following are the guidelines:


Uninsured patients

No cost

Limited Quantity

First Come First Serve Basis

No appointment necessary / must register as Project Care Patient

Picture ID required

Available to patients 19 years and older only

The vaccines are being provided to Project Care by Walgreens Pharmacy.

Jay Jaffee Community Presentation

Raising a teen can be tricky enough without trying to keep up with current substance abuse trends.  Find out what is happening around these issues:  synthetic drugs (marijuana & bath salts), prescription drugs, and caffeine/energy drinks.

There will be a community presentation (open to the public, free admission) on Wednesday, November 9, 2011 from 7:00 until 8:30 p.m. in the Hibbing High School auditorium.  The presenter will be Jay Jaffee, Alcohol and Other Drug Abuse Prevention Coordinator, MN Department of Health.  Jay has been the coordinator for 17 years.  Prior to joining the state, he worked in substance abuse prevention in schools and communities.

This event is sponsored by the Hibbing Chemical Health Advisory Committee, Fairview Range and ISD 701.  If you need more information contact Cheryl at 218-312-3012.

Exercise Will Help Sore Knees

The American Academy of Orthopaedic Surgeons says exercise may actually help strengthen aching knees, reducing stress on the joints and helping to alleviate pain.

Read more at MedlinePlus.

Skeleton and Brain Dip

Kraft Foods offers this fun way to get kids excited about eating their vegetables:

What you need:

1/2 leaf lettuce leaf

1 cup light Ranch Dressing

4 cups assorted cut-up fresh vegetables (red and yellow bell pepper strips, cucumber slices, snow peas, mushroom slices, celery sticks, carrot sticks, cherry tomatoes, broccoli florets, cauliflower florets).

Make it:

Line half of small bowl with lettuce for the skeleton's hair; fill with dressing.  Place at one end of large tray or baking sheet for the skeleton's head.

Arrange vegetables on tray to resemble skeleton's body.

For nutritional information and more recipes go to Kraft foods



Healthy Cooking Classes

Hibbing Community College Culinary Arts Professionals are presenting an evening of hands-on healthy cooking.  Learn about healthy food choices and how best to prepare foods that are high in nutrition and low in calories/fat.

This class is the first of a series of monthly healthy cooking classes.  Each month, prepare a healthy appetizer, entree, or side dish feauring new seasonings, herbs, and a variety of methods of preparation.

The first session will be held Thursday, November 10th from 6 to 8 p.m. in the culinary arts kitchen.  Class size is limited to 12.  The cost is $29 per person.

To Regiser call Denise (218-362-5905).

Sign up early and bring your apron and your appetite.

Overzealous Parents, Coaches Take the Fun From Kids' Sports: MedlinePlus

It is great when children are able to take part in organized sports programs. Remember not to ruin the fun of the activity. For more information see:

Overzealous Parents, Coaches Take the Fun From Kids' Sports: MedlinePlus

Perk'ing Up: MedlinePlus Health News Video

A growing body of research shows that coffee drinkers, compared to non coffee drinkers are:

less likely to have type 2 diabetes, Parkinson's disease, and dementia 

have fewer cases of certain cancers, heart rhythm problems, and strokes

There is definitely more good news than bad news about coffee. Get more details at MedlinePlus.

Perk'ing Up: MedlinePlus Health News Video

Food Variety and Your Health: MedlinePlus Health News Video

Here's an interesting health fact: An adult's large intestine is about five feet long, and experts have found that cancers grow differently depending on where they pop up in the organ. A new study from the Journal of the American Dietetic Association finds that different fruits and vegetables may help reduce the risk of colon cancer in particular locations.

See MedlinePlus Health News for more details.

Food Variety and Your Health: MedlinePlus Health News Video

Breast Cancer Awareness Month

October is Breast Cancer Awareness month. Join the fight against the disease that will affect 1 in 8 women every year by checking out the resources from USA.gov.

Breast Cancer Awareness Month

National Cholesteral Education Month

September is National Cholesterol Education Month and a great time to get your levels checked and take steps to maintain a healthy number.  For information on this fat like substance found in your body and why you need to pay attention go to the CDC feature page on cholesteral.

If you are looking for great heart healthy recipes visit the library.  You will be able to check out a variety of cookbooks.

Eat Well Live Well with High Cholesterol: Low Cholesterol Recipes and Tips by Karen Kingham.

Located in 641.563847.

Low-Fat, Low-Cholesterol Cookbook: Heart Healthy, Easy-to-Make Recipes That Taste Great by The American Heart Association.


Located in 641.5.

Lifestyle Changes May Prevent Heart Failure: MedlinePlus

Watching your weight, not smoking, exercising and eating your veggies top the list of changes that you can make in your life that just may help you live longer.

Read about the threat of heart disease and what you can do to combat it at:

Lifestyle Changes May Prevent Heart Failure: MedlinePlus

September is Whole Grains Month

The Whole Grains Council celebrates during the month of September.  They remind everyone that eating healthy is not a all or nothing deal.  Every little healthy change in your diet is good.

During September try these little baby steps to getting more whole grain in your diet:

• Serve brown rice instead of potatoes with dinner one night this month.
• Try a new breakfast cereal with at least 16 grams of whole grain per serving.
• Buy some whole-wheat pasta and try it.
• Make pizza for the kids with whole wheat pita as the crust.
• Make our favorite cookies with whole wheat flour next time instead of white.
• Serve hamburgers with whole wheat buns this week.

For more great ideas go the the Whole Grains Council website.

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.

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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