Monitor Your Blood Pressure

Because blood pressure monitors are available widely and without a prescription, home monitoring is an easy step you can take to improve your condition. Before you get started, it's important to know the right technique and to find a good home blood pressure monitor.

Read the full article by Mayo Clinic Staff on how to get the most out  of home blood pressure monitoring. 

Snacking

The Academy of Nutrition and Dietetics says snacking smartly can help you get valuable nutrients and help you avoid overeating.
Here are the academy's suggestions:

• Keep a variety of healthy snacks at home, work and in your bag. Options may include: trail mix, whole-grain crackers, instant oatmeal, dried fruit, low-fat cheese and low-fat or fat-free yogurt.
• Stick to small portions, rather than eating out of a large container.
• Don't snack when you are stressed, bored or lonely. Snack only when you feel hungry.

Heat Stress Prevention

See the last four weeks of "Fire Talk" on the city's website for tips on avoiding Heat Stress by the Hibbing Fire Department.

Remember that extreme heat is a real concern that can cause serious health problems like exhaustion, heat stroke, cramps, sunburn and rashes.

This week, take precautions to avoid heat-related illnesses. Make sure to drink more fluids; avoid alcoholic and sugary drinks; wear lightweight, light colored and loosely fitting clothing; limit outdoor activity to the morning or evening and stay in an air-conditioned place during the afternoon heat.

How Much Sodium?

Reading food labels can help you slash sodium. Here's how to decipher them:

• "Sodium free" or "Salt free": Contains less than 5 milligrams of sodium per serving.
• "Unsalted" or "No salt added": No salt has been added.
• "Very low in sodium": Provides 35 milligrams of sodium (or less) per serving.
• "Low in sodium" or "Contains a small amount of sodium": Contains 140 milligrams of sodium (or less) per serving.
• "Reduced sodium" or "Less sodium": Provides at least 25 percent less sodium than the traditional product.

For more tips see the Kids Eat Right page.

Why See a Gynecologist?

Take responsibility for your body and its health.  Go to girlshealth.gov  for all the great reasons to schedule regular appointments with your gynecologist.

Healthy Living Tips

The CDC says it is never to early (or too late) to change your lifestyle.  Put your whole family on the road to a healthier, longer life with the tips on their website.

  Center for Disease Control :  http://www.cdc.gov/Features/ChildHealth/

Check Out This Great Free Newsletter

Minnesota Grown Newsletter ǀ Subscribe to Pick of the Month

The Pick of the Month is a free electronic bulletin featuring fresh Minnesota Grown products and great recipes that your family will love.

Check out past issues and get details for how to subscribe.

Spice Up Your Food

The Academy of Nutrition and Dietetics offers these suggestions to spice up your food without piling on the calories:

• Use techniques that employ high heat for more intense flavor, such as broiling, grilling or pan-searing.
• Use fresh herbs and seasonings, such as cumin, cilantro, basil, caraway, chives, rosemary, ginger or garlic.
• Add a sprinkle of a sharp cheese to your favorite vegetable, rice or pasta.
• Add dried ingredients, such as sundried tomatoes, dried plums, cranberries, figs, apricots or red pepper flakes.
• Use brightly colored peppers to add flavor, and a splash of hot sauce or jalapenos.
• Add a squirt of citrus juice or grated peel from lemons, limes or oranges.

Not All Diets Burn the Same Calories

Dieters have long been told that to lose weight, you simply need to cut calories. But new research suggests that some combinations of foods may burn more calories than others.

See the complete article at Medline Plus.

People Who Walk Have Lower Risk of Diabetes

 Among people with low physical activity and a high risk of diabetes, those who walk more throughout the day are less likely to actually get the blood sugar disorder, according to new research.

See this Medline Plus article for the facts.

Have Your Body Mass Index Calculated

In a bold move, the U.S. Preventive Services Task Force is now recommending that primary care doctors screen each and every adult patient for obesity. This means using height and weight to come up with a body mass index, or BMI.

See the complete transcipt at Medline Plus.

Health of Americans a Mixed Bag: CDC Report

Highlights of the report include:

• The percentage of adults who drink five or more alcoholic drinks a day has dropped after increasing between 2004 and 2010, to just over 22 percent in 2011.
• Self-reported obesity in Americans over age 20 has climbed from 19.4 percent in 1997 to 28.7 percent in 2011.
• One in five adults aged 65 and older has diabetes versus one in 10 among those aged 45 to 54.
• Only 2.4 percent of Americans rate their personal health as poor.
• Among black children under 15 years of age, 16.6 percent have asthma; that figure is 10 percent for Hispanic children and 7.5 percent for white kids.
• Fifty percent of adults aged 25 to 44 say they have been tested for HIV.
• In 2011, 48.4 percent of adults aged 18 and older said they did aerobic exercise -- the highest percentage ever reported.
• For 6.5 percent of Americans, cost kept them from seeking needed medical care.
• Among those aged 65 and older, 7.3 percent needed assistance with personal care in 2011, compared with 6.4 percent in 2000.
• More adults (3.4 percent) had serious psychological distress during 2011 than in 1999 (2.4 percent).
• The number of U.S. adults who smoke dropped from 24.7 percent in 1997 to 18.9 percent in 2011.
• Most Americans (87 percent) had a usual place to go for medical care in 2011, a little more than the 2010 estimate of 85.4 percent.
• In 2011, almost 67 percent of those aged 65 and older had received a vaccine against pneumonia, a significant increase from 43 percent in 1997.

See complete news article at HealthDay.

Long-Term Salty Diets Tied Again to High Blood Pressure

Indulging in a bag of chips or munching a handful of nuts now and then isn't likely to hurt you in the short run, but regularly chowing down on salty foods over several years may damage your blood vessels and lead to high blood pressure, a new study finds.

See more about this study at Medline Plus.

Don't Over Train

The American College of Sports Medicine offers these suggestions to avoid overtraining:

• Include at least one recovery day each week.
• Alternate your exercises.
• Don't increase both frequency and intensity of exercises at the same time, and make sure that you don't increase either too quickly.
• Don't repeat exercises for long periods without any variation.

Hibbing's Downtown Market Day

Hibbing's Downtown Market Day is back!  The venders are located along side of City Hall on 4th Avenue East and 21st Street every Thursday from 2:30 until 6:00 p.m.  Find home grown produce, fruits, honey, jams, flowers vegetables, all natural food, meats and local specialties.

The Market is also in the old Ogles parking lot behind Kentucky Fried Chicken on 9th Avenue West on Tuesdays and Fridays from 8:00 a.m. until 2:00 p.m.

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.

Don't Fight With Kids Over Food

The Academy of Nutrition and Dietetics says. Pressure won't work.
But the academy says there are things you can do to help achieve the same goal. Here are its suggestions:

• Adhere to structured, scheduled family meals and snacks with your child where you sit down together to eat.
• Be a good role model by eating healthy foods and practicing healthy eating habits.
• Eat plenty of vegetables, serve them in different ways and tell your child how much you enjoy them.
• Turn off the TV and put away cell phones while you eat.
• Set clear expectations for manners and behaviors at the table, but be realistic about what children can manage.

Stay Flexible!

Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible gives you more freedom of movement for other exercises as well as for your everyday activities.

• Shoulder and upper arm stretch
• Calf stretch
• Yoga

For exercises go to NIH Medline Plus.

Health Tip: Take a Walk!

If you are a new walker make sure you do not overdo it!  See the tips on MedlinePlus


MedlinePlus: Trusted Health Information for You

Try the SuperTracker

SuperTracker:

My foods. My fitness. My health.

Get your personalized nutrition and physical activity plan.

Track your foods and physical activities to see how they stack up.

Get tips and support to help you make healthier choices and plan ahead.

 

 

Try this USDA website.

Celebrate Nature

Another great idea from the USA.gov team:


Even with all the technology we have today, there is no smartphone app that can substitute for mother nature. USA.gov has the tips and ideas you need to get out and enjoy the fresh air this season:

• Make an environmentally friendly difference in your own backyard by greenscaping. Did you know that yard waste is second only to paper in landfills? Learn how to “grasscycle,” and get tips on mulching, and composting properly to leave your yard looking great, and help the environment.
• Keep your trees strong and healthy with proper pruning techniques. Learn which branches to trim or remove to prevent injury or property damage, stop the spread of diseased or insect-infested wood, and make your foliage look its best.
• Whether you live in the city or country, house or apartment building, you can enjoy the birds in your neighborhood. Learn how to get their attention with food and water, so you can enjoy their beauty and song wherever you reside.
• If you’re looking to get away for a bit, consider the many National Trails throughout the country. If it’s a rainy day, or you just can’t make it out, you can still enjoy the beauty of this country’s different landscapes with the National Park System’s many webcams.

Getting outside is a great way to relieve stress and have a great time with the entire family. Whether it’s maintaining the yard or taking a walk, the place to be is outdoors!

Get Your Family Moving During National Physical Fitness and Sports Month

The following information is from the USA.gov team:

As the weather gets nicer in May, it’s the perfect time to get outdoors to celebrate National Physical Fitness and Sports Month. Spend some time this month enjoying the warmer weather while sneaking in extra physical activity. Use these tips from USA.gov to make fitness more fun:

Exercise doesn’t have to be boring. You can play games with your family like wiffle ball, tag and capture the flag. Go to a local park or use your backyard to run around with your kids. Before you know it, you’ll have met the daily guidelines of 60 minutes of movement for kids and 30 minutes for adults.

Take the President’s Fitness Challenge. Start with the physical fitness test to see how you stack up against other people your age. Based on your scores you can earn awards in different categories.

Look to your state tourism office or your local department of parks and recreation to learn about active events going on in your area. You may be able to find sports teams for your children to play on or adult recreational leagues for yourself.

No one wants to get hurt and have to spend time on the sidelines. But if you do end up with an injury, learn the best at-home treatments and when you should call in the professionals. You’ll also find tips on how to prevent more injuries in the future.

You can find more ideas to get you and your family moving at LetsMove.gov.

Make Sure Your Child's Bike is the Right Size

The American Academy of Pediatrics offers these bike-buying guidelines:

• Have your child shop with you for a new bike to make sure it fits properly.
• Don't intentionally buy a bike that your child will "grow into." A bike that's too big can be very dangerous.
• Don't let your child ride a two-wheeled bike until about age 5, or until the child is physically ready.
• Make sure the child's feet reach the ground when sitting on the seat. When the child stands, there should be about an inch of room between the crotch and the bar of the bike.
• Make sure your child can easily reach the brakes.

Energy and Sports Drinks Eat Away at Teeth, Study Finds

Sports and energy drinks are causing irreversible damage to the teeth of teens and young adults in the United States, the authors of a new study claim.
High acidity levels in the drinks erode tooth enamel, the glossy outer layer of teeth, the researchers contend in the May/June issue of the journal General Dentistry.

See the complete article on MedlinePlus.

What is Healthy Eating?

The American Diabetes Association offers these guidelines for healthy eating:

• Choose a variety of healthy foods, including lean meats, fresh vegetables and fruits, whole grains and non-fat dairy products.
• Limit portion sizes.
• Avoid eating too much of the same type of food.
• Eat meals regularly throughout the day at evenly spaced intervals.
• Don't skip any meal.

Getting Enough Sleep?

Some estimates suggest that more than 50 million American adults sleep less than 6 hours a night. According to a new paper in the American Journal of Human Biology, sleep deprivation could be linked to obesity, heart disease, and other chronic health problems.

Read more at MedlinePlus

Is Your Preschooler Eating Enough?

Your child’s appetite changes.
Children don’t grow as fast in their preschool
years. That’s why your child may have a smaller
appetite now. That’s normal. If he or she isn’t
hungry or doesn’t finish a meal, relax. Take the
food away.
Your child probably is eating enough if he or she is
full of energy and is growing and seems healthy. If
your child is losing weight or has special food
needs, get help from a health professional. This
isn’t the time to figure out the problem by yourself.
Most young children do best when fed four to six
mini-meals a day.



NIBBLES FOR HEALTH 18 Nutrition Newsletters for Parents of Young Children, USDA, Food and Nutrition Service

Now Available at the Library

The 2012 Minnesota Grown Directory is now available at the library. This publication lists Minnesota Grown products and services that are available direct from the growers. You can search by area, product, and farm or market name.

Drop in and pick one up. They are free while the supply lasts.

Fruits and Veggies

Here Are Fruits, Veggies That Offer Best Bang for Your Buck

Strawberries, pineapple, spinach, broccoli and mustard greens are in season and good for you, experts say.  See the MedlinePlus article for full details.

MedlinePlus: Trusted Health Information for You

Young Americans Need to Cut Calorie Intake

The U.S. Department of Health and Human Services has set a goal of reducing the childhood obesity rate to 14.6 percent by 2020, and to do so children aged 2 to 19 would need to eliminate an average of 64 calories a day.

See this HealthDay article for more information.

Best Time of Day to Work Out

“The best time of the day is when you will do it most consistently, because the benefits of physical activity are tightly linked to the amount you do on a consistent basis,” said Russell Pate, M.D., professor of exercise science in the Arnold School of Public Health at the University of South Carolina in Columbus.
See the American Heart Association website for more details.

Create a Healthy Living Space

It is time for some spring cleaning.  Here ate some tips from USA.gov to help you make your living space healthier:

• Mold can grow easily in places you use every day, such as the sink, bath tub, heater or AC unit. It’s important to stay on top of cleaning these areas as soon as you notice the mold. Left untreated, mold can cause thousands of dollars of damage to your home, and lead to health problems.
• Household products such as disinfectant, cleaning supplies and polishes can help make your cleaning duties much easier, but it’s important to remember they can be hazardous to your family and home too. The EPA offers guidelines on being smart when storing, using and disposing of your household products.
• Dust can pile up during the winter months when your windows stay closed, adding to allergies and other health problems. Increased dust could also mean you need to change your furnace or air purifier filters more often. Find out the ways dust can enter your home and ways you can remedy the situation.
• Unfortunately, unwanted rodents can show up in your basement, attic and other spots throughout the house any time of the year. Learn the appropriate steps for cleaning and disinfecting the areas and furnishings they’ve contaminated, and how to dispose of them properly.

Never to Late to Start

Exercise has benefits at all ages. 

See this Medline Plus article for great tips on exercising at any age.

Runners Tips

If you run marathons or other shorter events, remember that in addition to advance preparation you need to take care of your self the day of and day after the race.

The Cleveland Clinic offers these reminders:

• Make sure you eat properly and drink plenty of water.
• Lubricate the skin on any places where you may develop chafing or blisters.
• Dress in layers, so you can shed clothing as you get warmer during the race.
• Warm up with the walk to the race site and/or some light stretching.
• Give yourself plenty of time to get to the race site.

Have a Healthy Approach to Eating

The womenshealth.gov website says these factors can trigger an unhealthy attitude toward food among girls:

• Seeing that their mothers are very concerned with their weight.
• Having a mother who worries too much about her daughter's appearance and weight.
• Gaining weight naturally during puberty.
• Being influenced by peer pressure about appearance and weight.
• Having issues with self-esteem.
• Seeing examples of the "ideal" very thin body among images in the media.

Take Time for Health

Heart association finds Americans struggle to eat right, exercise and brush their teeth regularly.  Read this HealthDay article to find out if you are one of the people just too busy to be healthy.

Ask About Aspirin

Cardiovascular disease is the #1 killer of men and women.  In Minnesota over 75,000 people have had a stroke and approximately 144,000 have coronary artery disease.

Daily aspirin can help prevent a first heart attack or stroke.  You may be a candidate if:

You are a male between the ages of 45-79

You are a female between the ages of 55-79

You have not had a bleeding ulcer from the stomach or intestines

You are not allergic to aspirin

You are not taking any other clot-preventing or anit-inflammatory medications

Know for certain.  Ask your doctor or primary healthcare professional and go to

askaboutaspirin.com for more information.

 

 



Are You Eating Too Much Red Meat?

See the MedlinePlus article to find out about the controversy on eating read meat.  Research suggests that going meatless even a few days a week can significantly reduce the risk of many devastating diseases.  However the Beef Association gives a different perspective, "The scientific evidence to support the role of lean beef in a healthy, balanced diet is strong and there is nothing in this study that changes that fact," said Shalene McNeill, a registered dietitian and executive director of nutrition research at the National Cattlemen's Beef Association.


MedlinePlus: Trusted Health Information for You

What To Look for in a Sport Shoe

The American Academy of Orthopaedic Surgeons says you should pay attention to these features when shopping for athletic shoes:

• Shoes for aerobic exercise need sufficient shock absorption, cushioning, a flexible sole and enough stability.
• Shoes for court sports need a good sole that is specific to your sport.
• Shoes for field sports need cleats, spikes or studs, and a cushioned insert.
• Winter-sport shoes should have a snug fit and plenty of ankle support.
• Track and field shoes depend on the sport, so it's important to ask your coach about proper shoes.
• Specialty-sport shoes should fit according to the sport -- for instance, cycling shoes should fit snugly.
• Outdoor-sport shoes need warmth, good tread and plenty of support.

Healthy Foods, Healthy People, Healthy Communities

The St. Louis County Extension Office is conducting a one-day conference on home fruit and vegetable production as a part of its Healthy Foods Initiative to improve access to healthier food as a means of improving the health of individuals and communities.  Topics include information on vegetable varieties, small space gardening, growing hardy fruiting shrubs, small fruits and fruit trees, and success secrets for the northern gardener.

The conference will begin at 8:30 a.m. on Saturday March 17, 2012 at the Clinton Community Center, 8907 Hwy. 37 in Iron, MN.

The program will feature Dr. David Wildung, Professor Emeritus, University of Minnesota, Robert Olen and Kendall Dykhuis of the County Extension Office, and several area gardeners.  Dr. Wildung developed the Minnesota half high blueberries and co-introduced several other fruit cultivars including Snowsweet and Honeycrisp apples, and Mesabi Strawberries.  He will discuss tree fruits, small fruits and fruiting shrubs including the recently introduced “Honeyberries”.  Robert Olen will present recent research on vegetable and tomato varieties for northern Minnesota as well as information on container and small space gardening.  The program will also feature a gardeners’ round table discussion and “Secrets to Success: What Every Gardener Should Know.”

The cost of the program is $40 which includes lunch, refreshments, and a 2012 reference book developed specifically for the program.  For more details, call 218-733-2870 or visit www.stlouiscounty.org/ext.

Brochures for the program are available at the Hibbing Public Library.

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