Back to School

Now that school is starting soon remember

Healthy Eating, Good Night's Sleep Really Do Help Kids Learn

MedlinePlus: Trusted Health Information for You

The Effects of Excess Sodium on Your Health and Appearance

The Effects of Excess Sodium on Your Health and Appearance

9 out of 10 Americans consume too much sodium.

Eating Out Healthy

Remember when eating out to look for the healthier options on the menu.  

• Ask to have your entrees grilled
• Ask for dressing on the side
• Look for broth-based soups
• Look for steamed veggie options
• Ask that your order not be salted and add your own seasoning

Check out the restaurant's online menu before you go so that you are familiar with the offerings and do not make snap decisions.

Change One Thing and Make It Healthier

Incorporating healthier versions of your favorite foods can be as easy as changing an ingredient or using a different cooking method.

• use applesauce when baking
• try whole grain flour and pasta
• replace salt with spices
• grill instead of cooking in oil or butter

Beans in Your Diet

The Academy of Nutrition and Dietetics suggests how to add beans to your favorite recipes:

• Use black beans in dishes such as Cuban rice and beans, soups, stews and tacos.
• Use cannellini, or white kidney beans, in your favorite Italian side dishes, casseroles, salads, soups and stews.
• Add garbanzo beans in hummus, casseroles, stews, soups and couscous.
• Make a mixed-bean salad, chili, Cajun bean dishes, soups and stews with red kidney beans.
• Make tofu, side dishes and soups with soybeans.
• Pinto beans can be added to stews and soups, or used to make refried beans or Mexican rice and beans.

Protein and Heart Health

How much do you really need.  See what the American Heart Association has to say.

Raspberry Picking Time

According to the Minnesota Grown organization there are several different varieties of raspberries, depending on when they bear fruit and how often, some people refer to them as summer-bearing, fall-bearing or ever-bearing raspberries. Like many berries, they contain ellagic acid, which is an antioxidant, and are also high in vitamin C. They are great eaten raw, made into jams/jellies and are often featured in scrumptious desserts.

Nothing really beats fresh raspberries but the Driscoll's site has a number of recipes.  And of course we recommend Eating Well's "healthy raspberry recipes".

Depression

Everyone feels sad at times but people with depression feel sad all of the time.  Many people do not realize that they are depressed.  The good news is that it can be treated.

The causes of depression are varied:

• The way different parts of the brain "talk" to each other.
• Depression can run in families.
• Chronic illness.
• Stress.
• Alcohol or drug use.
• Having a baby.

The signs of depression can include:

• Sadness.
• Things that used to make you happy, don't make you happy anymore.
• No interest in eating.
• Eating too much, or all the time.
• Sleeping too little, or all the time.
• Feeling tired all the time.
• Feeling nervous or cranky.
• Crying a lot.
• Feeling guilty.
• Feeling hopeless.
• Trouble paying attention.
• Thinking of death or trying to kill yourself.

If you have some of these signs for more than two weeks go to your doctor or clinic.  Depression can be treated with medicine or counseling.  Sometimes both are used.

To learn more go to the National Institute of Mental Health.

http://www.nimh.nih.gov

Protect Your Family

Keep your children safe around water this summer.

Read the information from the CDC on protection the ones you love from drowning.

http://www.cdc.gov/safechild/Drowning/index.html

Working Out in the Summer

The experts at American University say heat stroke is just one strenuous workout away.

• Start by planning your outdoor exercise during the coolest time of the day, early morning. If that doesn't work, wait until after 5pm.
• Wear light colored clothes that wick away moisture, but wear as little as you can comfortably get away with.
• Protect any bare skin with sunscreen.
• Once your workout is under way, take it slow and easy. Acclimating your body to the heat takes time.
• And drink plenty of water, enough to replace what you lose. A good rule of thumb is to drink one pint of water for every pound you lose. 

Take Short Strolls

MedlinePlus: Trusted Health Information for You

Read about the benefits of 15 minute walks.

Buy a Pedometer

Something as easy and inexpensive as a pedometer may keep you moving.


MedlinePlus: Trusted Health Information for You

Healthy Lifestyle Changes

Make just a few changes for better health.


MedlinePlus: Trusted Health Information for You

Minnesota Discovery Center - Run the Gauntlet

Keep Your Eyes Healthy

The Academy of Nutrition and Dietetics mentions these foods that can help promote healthier eyes:

• Nutrient-rich kale, which can help protect against sunlight damage, cataracts and macular degeneration.
• Sweet potatoes, which are rich in beta carotene and may help thwart macular degeneration.
• Strawberries, which are rich in vitamin C and may help reduce the risk of cataracts.
• Omega-3 fatty acid-rich salmon, which can help manage dry eyes and reduce the risk of macular degeneration.
• Green tea, which is loaded with antioxidants and may help protect against macular degeneration and cataracts.

Vegetarian Diets

 People who limit how much meat they eat and stick to mostly fruits and vegetables are less likely to die over any particular period of time, according to a new study.

MedlinePlus: Trusted Health Information for You

Minneapolis-St Paul Fittest in America

It's a three-peat. For the third year in a row, the Minneapolis-St. Paul metro area is the fittest in America, according to the American College of Sports Medicine's annual rankings released Wednesday.


MedlinePlus: Trusted Health Information for You

Healthy Habits for Today

We all know our health is important, but we often neglect some of the little stuff that comes back to bite us later. Here are four of the simplest and cheapest things you can do now to make your future self happier and healthier.

http://lifehacker.com/four-healthy-habits-youll-kick-yourself-for-ignoring-n-510457969

Natural Wellness Expo in Hibbing

Try samples and talk to the experts.  Fitness demonstrations will be going on every 20 minutes to show you the options you have for getting into shape.

Exercise With Allergies

The American College of Sports Medicine offers these suggestions:

• Talk to an allergist before starting an exercise program.
• Take all medications for allergies and asthma as prescribed by your doctor.
• Breathe through the nose while you exercise.
• Exercise indoors when outdoor pollen counts are high. Keep windows and doors closed, and exercise on a mat instead of on carpeting.
• Keep rescue medications on hand, don't exercise if symptoms are flaring, and take extra time to warm up and cool down.

Minnesota Public Health Database

Minnesota Public Health Data Access is an online portal within the Minnesota Department of Health website that provides access to “health and environment” data.  Librarians, students, and the public can now access and download data for use in research projects, grant applications, and for public awareness. 

Minnesota developed this portal in collaboration with the National Tracking Network which includes data available from the Centers for Disease Control and Prevention, 23 states, and New York City.  Nationally consistent data and measures may be used to compare trends over time and geographic patterns at the county, state, and national level. 

·        Explore data on over 17 health and environment topics, including asthma, cancer, childhood lead poisoning, and air quality, drinking water, and more
·        Find resources about common risk factors and disease prevention measures
·        Sign up for regular email updates

Check it out today!

Fast Food Has Not Gotten Healthier

Researchers analyzed 14 years of menus from familiar U.S. chains.

MedlinePlus: Trusted Health Information for You

Don't Over Cook Those Vegies

The Academy of Dietetics and Nutrition offers this advice:

• Use a soft brush and water to clean produce with thick skins. By contrast, soaking them may cause some nutrients to dissolve in the water.
• Steam produce instead of cooking in water.
• If you do cook produce in water, save the water for later use.
• Microwave vegetables, as the shorter cooking time may help keep key nutrients.

Free clinic gets special care - Hibbing Daily Tribune: Local

Free clinic gets special care - Hibbing Daily Tribune: Local

Don't Eat When You are Stressed

The Harvard Medical School mentions these alternatives to emotional eating:

• Meditate, which may help you ease stress and improve impulse control.
• Engage in regular exercise, especially in forms such as yoga or Tai chi.
• Seek support from friends and loved ones when stress takes over.
• Get rid of high-fat, high-sugar foods so you're not tempted when under stress.

Fit Family

The Shapeup.org website offers these suggestions for family-fitness activities:

• Start a regular family tennis match.
• Head out with the family pet for a jog or a walk.
• Go to the park and rent a paddleboat, or hit the trails for a walk or run.
• Take a yoga class together.
• Play a family game of whiffleball or volleyball.
• Dance to your favorite music, or use steps or a solid bench to do some step-aerobics together.
• Challenge your clan to walk as many city blocks as you can.

Fats in the Body

What do fats do in the body?

Find out here!

Healthier Tailgating

The Academy of Nutrition and Dietetics offers these tips for enjoying healthier tailgating fare:

• Serve baked/whole-grain pita chips, carrots or celery with hummus.
• Make a yogurt-based vegetable dip with fresh cut veggies.
• Make whole-grain tortilla rollups with black beans, avocado, salsa and low-fat cheese.
• Dig into a whole-wheat pasta salad tossed with low-fat cheese, olives, cucumbers and low-fat dressing.
• Pack sandwiches made with whole-grain bread, lean meat, tomato, onion, spinach and low-fat dressing.

Dietary Supplements: What You Need to Know

Dietary Supplements: What You Need to Know

Tackling Diet, Exercise Together Produces Best Results

If you have to choose one at a time, hit the gym first, researchers add.


MedlinePlus: Trusted Health Information for You

Processed Foods: Where is all that salt coming from?

Processed Foods: Where is all that salt coming from?

Celebrate Earth Day Outside

Make the most of Earth Day by enjoying the outdoors this week. Bring one of your favorite indoor activities outdoors! Walk or run outdoors.  Or use this opportunity to try a completely new activity.

Yale Heart Study

Tobacco Cessation Classes

Healthy Eating at the Office

The American Council on Exercise lists these suggestions to help you stick to a healthy eating plan at the office:

• Create a meal plan for your meals at work, and decide what you'll eat for each meal and snack each day at the office; pay attention to your office cafeteria's menu so you know to bring something healthy on days when their offerings might tempt you.
• Prepare your meals and snacks for the next day the night before so you're not rushed and tempted to skip it.
• Eat a nutritious, balanced breakfast each morning; include a combination of fruits, vegetables, lean protein and whole grains.
• Avoid high-fat, processed foods for lunch and try to eat freshly prepared foods whenever you can.
• Indulge in healthy treats or small portions of your favorite desserts; try satisfying your craving with berries or a single-size portion of candy or dessert.

National Infant Immunization Week

National Infant Immunization Week (NIIW)

April 20-27, 2013

NIIW is an annual observance to highlight the importance of protecting infants from vaccine-preventable diseases and celebrate the achievements of immunization programs and their partners in promoting healthy communities.

Babies are on the move– visiting grocery stores, playgrounds and other places with their parents and caregivers. As they come into contact with other people, though, babies can also be exposed to serious diseases, like measles and whooping cough.

Parents can protect their child from 14 diseases before they turn 2 years old by making sure they get all of the safe, proven protection of vaccines according to CDC’s recommended immunization schedule.

For more information on immunization programs check out the Minnesota Department ofHealth on the web.

Healthy Lunch Club

Join Healthy Lunch Club for a presentation by

Sara Madden, Pharm D, Inpatient Staff Pharmacist Fairview Range

"Supplements, Vitamins & Diet Pills"

 

What works, what doesn't and how they interact with medications and your body.

 

April 25, 2013

12:00 PM

Fairview Range Board Room

 

$10 Members; $15 Non-Members

RSVP by April 19th at hibbcofc@hibbing.org or 218-262-3895

 

 

Menu:

Chef Salad with a variety of dressings

Fruit Cup

Multi-Grain Dinner Roll

Angel Food Cake with Fruit Garnish

Beverage

Vitamin and dietary supplements continue to become readily available to the public.  So how do we keep them all straight?  You will learn about the proper use, safety, and effectiveness of these medications and especially any warnings if you take prescription medications.

Sara Madden, Pharm D. is a staff pharmacist at Fairview University Medical Center - Mesabi.  She is also a medication therapy management for provider at Fairview Mesabi Clinic - Hibbing.

Take a Hike

Now that spring is here getting outside for a walk should be on your list.  Remember that having the proper shoes is a must for your hike.


The American Council on Exercise offers this advice:

• Choose a shoe with good traction, particularly if your hike will cover hilly terrain.
• Consider a pair of shoes specifically made for hiking. Or you can wear a quality pair of walking or running shoes.
• Choose lightweight shoes that keep your feet dry if you encounter a stream or puddle.
• Whatever type of shoes you wear, make sure they fit well to prevent blisters and discomfort.

National Donate Life Month

This April is the 10th annual National Donate Life Month.  Originally a week long observance, it was officially recognized as a month-long event in 2003.  The celebration commemorates those who have received or continue to wait for lifesaving transplants.

There are now 110 million registered donors in the Unties States.  Still, the number of people in need of transplants continues to rise.  The solution to this problem is to continue educating the public about the lifesaving effects of donation and transplantation and get them to make their decision known by signing up through the state donor registery.

To register to be a donor or for more information visit www.DonateLifeMN.org.

Hibbing parents advised on preparations for summer - Hibbing Daily Tribune: News

Check out this article in the Hibbing Daily Tribune.

Hibbing parents advised on preparations for summer - Hibbing Daily Tribune: News

Exercise in the Garden

If we are patient, the weather will soon be warm enough to work in the garden.  Remember that gardening is great exercise.  Check out the following tips:

The American Council on Exercise suggests how to tone up while working in the garden:

• Start off slowly to avoid soreness and injury.
• Work in your garden for 30 minutes to an hour at a time at least three times per week.
• Turn your compost pile and pull weeds by hand to work your upper body muscles.
• Use hoeing and raking to strengthen your upper body and trunk.
• Dig in the dirt to work your thigh muscles.
• Use a push mower to get in a cardiovascular workout.

Stay Busy if You Are Giving Up Smoking

The Academy of Nutrition and Dietetics lists these suggestions to help curb weight gain when quitting smoking:

• Keep your hands busy by drawing, knitting or doing puzzles.
• Try to cut back on your caffeine intake, as it's often associated with smoking.
• Get plenty of sleep so you feel rested.
• Instead of taking a cigarette break, go for a brisk walk.
• Have plenty of healthy, convenient foods on hand for snacking, such as low-fat dairy foods.

Talk To Your Doctor Before Dieting

The American Academy of Family Physicians lists these things to discuss with your doctor about your weight-loss plans:

• Ask for educational brochures or other materials from your doctor about calorie-counting, healthy eating habits and exercise.
• Ask your doctor to measure your body-mass index (a measure of body fat based on height and weight) and your waist circumference, and ask what that means for your health.
• Explain to your doctor about your current physical activity and eating habits, and talk about changes that you can make to help yourself get healthier.
• Consider how many changes you are willing to make to your lifestyle before meeting with your doctor.
• Ask for information about local specialists such as dietitians and personal trainers, and whether they may be covered by your health plan.

Are You a Distracted Eater?

If you watch TV, read, or do other chores while eating you are more likely to consume unneeded calories.

See this article at Medline Plus.

Broiled Fish Makes a Healthy Dinner

The Academy of Nutrition and Dietetics lists these tips for broiling delicious, healthy fish.

• Understand how the technique works -- broiling is basically like grilling food upside down, since the heat comes from above the food instead of below it.
• Use aluminum foil to line a baking dish, and spray it with cooking spray.
• Place the fish in the dish, skin side down.
• Slide the baking dish into the oven about 5 inches away from the broiler.
• Fish should appear flaky and opaque when done; test it with a food thermometer to make sure it has reached an internal temperature of 145 degrees.

Exercise When You Travel

The American Council on Exercise lists these suggestions for exercising while traveling:

• Instead of your usual stair-climbing machine, look for tall buildings or stadiums where you can climb the stairs.
• Walk through the new city and explore; look for a hiking trail or a local park.
• Try to walk to more of your destinations rather than driving or taking a cab.
• Find out if your hotel has a fitness center or pool and pack your workout or swim clothes.
• Ask about a local gym where you can get a short-term pass or pack simple workout equipment like a jump rope or an exercise tube.
• Try exercising in your hotel room by doing activities that don't require equipment, such as push-ups and crunches.

Quit Smoking for Heart Health

Quitting smoking is good for your heart even if there is a modest weight gain.

See the following information on Medline Plus and the National Heart, Lung, and Blood Institute:

http://www.nlm.nih.gov/medlineplus/news/fullstory_134864.html

http://www.nih.gov/news/health/mar2013/nhlbi-13.htm

Food Choice Consequences

Check out the following article to see which foods you should be passing up.


MedlinePlus

Amercian Cancer Society Relay for Life

The American Cancer Society Relay for Life annual kick-off event will be at Zimmy's on March 11th from 6:00 p.m. until 8:00 p.m.  Anyone interested in learning more about Relay for Life is encouraged to attend.

This year's overnight event will be held at Bennett Park on August 9th and the theme will be Christmas in August.  Teams of local businesses, schools, churches, community groups and families help to build awareness and raise funds, prior to and at the event, in the fight against cancer.  Teams are starting to form now!

You can register a team at the Zimmy's kick-off or you can register on-line at any time.  Volunteers are needed to organize and recruit teams, secure community support, coordinate logistics, obtain refreshments and prizes, assist with publicity and plan entertainment activities for this exciting event.

For more information on the Relay for Life Celebration, contact the American Cancer Society at 847-368-1166 or visit Relayforlife.org/hibbingmn.

County offers safe medicine disposal - Hibbing Daily Tribune: Health

A medication drop box is located in Hibbing  Sheriff’s Department, 1810 12th Ave. E.

Hours are 8 a.m. to 4:30 p.m. Monday through Friday.

See the article in the Hibbing Daily Tribune for complete information.

County offers safe medicine disposal - Hibbing Daily Tribune: Health

Healthy After School Snack Ideas

The Academy of Nutrition and Dietetics suggests these no-cook healthy snacks:

• Make a frozen treat by dipping a peeled banana in yogurt, rolling it in crushed cereal and then freezing.
• Shake up a fruit smoothie by combining a half cup each of low-fat yogurt and chilled 100 percent fruit juice in a container with a lid, and then shake.
• Use fun-shaped cookie cutters (like dinosaurs, stars or hearts) to cut out sandwiches made with lean meat, low-fat cheese and whole-grain bread.
• In a bowl, mix peanut butter with cornflakes or bran flakes, and then roll into balls. Roll the balls in crushed graham crackers to make tasty peanut butter balls.

New Books at the Library

Check out these new books at the Hibbing Public Library!

Stability Balls

The American Council on Exercise says that using a stability ball helps the following:

• Strengthen the core muscles in the abdomen and lower back.
• Improve balance of strength between the abdominal and lower back muscles.
• Improve posture.
• Improve balance.
• Help create a stronger core that better supports your body during any activity.

Recipe Finder

Check out the USDA's new recipe finder at this location:

http://recipefinder.nal.usda.gov/

Make Cooking a Family Affair

Make meal time more fun by having your kids help in the kitchen.

The American Academy of Pediatrics mentions these suggestions:

• Always make sure that while anything is cooking, an adult is closely supervising a child.
• Teach your child to point sharp edges away from himself or herself.
• Teach your child how to properly measure and weigh ingredients.
• Always cook on the stove's rear burners and turn pot handles inward.
• Instruct your child to always use potholders.
• When finished cooking, be sure to turn off stove burners and the oven.

Get Up and Move Around

People who spend hours each day without getting up and moving around should take heed: A new study suggests that the more people sit each day, the greater their risk for chronic health problems, such as cancer, diabetes and heart disease.

See this MedlinePlus article for more information on the study.

Every Day Activities Keep You Fit

Study finds that more people who did short bouts of exercise met federal activity standards than those who went to gym.

Read this recent HealthDay article about how every day activities help to keep you fit and healthy.

Prepare for Your Next Checkup

Preparing for Your Next Checkup

The U.S. Centers for Disease Control and Prevention offers these suggestions:

• Update your family health history to include any new health problems among close relatives.
• Create a list of any recent symptoms, issues or questions for your doctor. Topics may include changes in eating or sleep habits, or recent symptoms of depression or anxiety.
• Think about your future, and discuss any health-related issues or changes with your doctor. Such issues may include quitting smoking or losing weight, etc.

Tips for Marathon Runners

The American Council on Exercise mentions these suggestions for the hours and days after the big race:

• When you've finished, gradually cool down for five to 10 minutes. Promptly change into dry, warm clothes.
• Ice your tired muscles (avoid a hot bath for one to two days) and lightly massage the muscles that are sore or hurt.
• Drink plenty of fluids, including water and juice, to help replenish lost electrolytes and sodium.
• Drink a protein or carb shake within 15 minutes of finishing the race.
• Check for injuries such as blisters or rashes, and promptly treat them.

Pasties on the Food Network

"Keep your food simple.  The more processed food is, the less fiber and the more fat and salt."
Eric Enberg, MD Denfeld Medical Clinic Duluth, MN
(originally appeared in St. Luke's newsletter)

So keep it simple and use some of the available seasonal vegetables in the Food Network recipe shared by the Duluth Grill


Pasties on the Food Network

Easy Changes that Improve Your Diet and Your Health

Shifting the Balance of Sodium and Potassium in Your Diet

Most Americans consume far too much sodium and far too little potassium, an eating pattern that puts them at higher risk of heart disease and death.

See more information in the article posted by Harvard School of Public Health.

Mind Altering Exercise

Researchers at The Cooper Institute have found evidence that being physically fit in mid-life, may lower your risk for Alzheimer's Disease and other types of dementia later on.

Find out more on MedlinePlus. 

American Heart Month

Almost everyone knows someone who has suffered from heart disease or a stroke. As the leading cause of death in the United States, cardiovascular disease claims 2,200 lives every day. February is American Heart Month, a time to raise awareness about heart health.

 Symptoms of heart disease include chest pain or discomfort, which can make your heart feel heavy, or as if someone is squeezing it. Shortness of breath, fatigue and general weakness are also signs. While many people do feel these symptoms, some people with heart disease won’t experience any of them. Doctors can also run certain tests before making a diagnosis.

Start Small and Make It Fun

"Exercise to stimulate, not to annihilate.  The world wasn't formed in a day, and neither were we.  Set small goals and build upon them."  Lee Haney

It is not really exercise if it is an activity you enjoy.  You may love to dance or cross country skiing a beautiful trail through the woods may be your thing.  Try bowling or go shopping and visit very store in the mall.

Pediatric Speaker Information Night

Presenter, Lois Warner is the program founder and director of Mediation Works North, Inc.  Learn how to communicate and resolve conflicts when you disagree with your parenting partner.  This informational event is free of charge and intended to provide additional support and information for parents and any other interested members of the community.

"When Parents Disagree"

Tuesday, February 5, 2013

6:30 to 8:00 p.m.

Greenhaven Elementary School Cafeteria

3rd Ave. East & 37th St., Hibbing

FREE

Child care is provided but space is limited and certificates of attendance will be available.  You must register to attend and to reserve childcare.  Please call the Womens Education Coordinator at the Fairview UMC-M at 362-6846 or 888-870-8626, ext. 6846.  Sponsored by:  Fairview University Medical Center-Mesabi, Fairview Mesaba Clinic-Hibbing, Essentia Health Hibbing Clinic, St. Louis County Public Health Department, and Hibbing Early Childhood Family Education.

Look Good...Feel Better Program

Look Good...Feel Better is a free program that teaches beauty techniques to women cancer patients in active treatment to help them combat the appearance-related side effects of cancer treatment.

February 18, 2013

6:00 to 8:00 p.m.

Board Room Fairview University Medical Center

(Use North Entrance)

750 E. 34th Street, Hibbing

For more information, contact Jackie Haigh at 218-362-6378

Yum for Kids

Check out one of the library's newest magazine subscriptions.

The current issue which is now available features:

• 40+ quick, healthy recipes your kids will love

• dietician's picks:  healthiest kids' eat-out meals

• healthy ideas for Spring Celebrations including Valentine's Day, St. Patrick's Day, Easter and more

Find "Yum for kids" in the children's area at the library.

MCF | Blue Cross and Blue Shield of Minnesota's Center for Prevention Announces Grants to Support “Active Living for All”

Information for any group that is interested in fostering active living in the community.

MCF | Blue Cross and Blue Shield of Minnesota's Center for Prevention Announces Grants to Support “Active Living for All”

Water: Meeting Your Daily Fluid Needs

Water is essential for every tissue, cell, and organ in your body.  Water helps your body with the following:

• Keeps its temperature normal.
• Lubricates and cushions your joints.
• Protects your spinal cord and other sensitive tissues.
• Gets rid of wastes through urination, perspiration, and bowel movements.

For detailed information on your fluid needs and how to meet them go to the CDC's page on

healthy hydration.

http://www.cdc.gov/nutrition/everyone/basics/water.html

Super Bowl, Slow Cookers, and Food Safety

Slow cookers and crock pots are popular cooking tools when it comes to meatballs, chili and other all American favorites. If you are going to use crock pots for various foods for your Super Bowl party you will want to check out some of the tips at Foodsafety.gov. For example, frozen food should not go directly into a slow cooker; it must be properly thawed before you heat it up.

Keep a Food Diary

The Cleveland Clinic suggests that it is a good idea to keep a food diary if you are watching your weight.  They offer these suggestions for starting a food diary:

• Use a notebook, computer or other electronic device.
• Write down what you eat and drink as you consume each item, as well as the date and time. Be as specific as you can.
• Designate columns for when you ate, what you ate, how you felt and how much exercise you got that day.
• Review your journal and analyze your eating habits. Look for scenarios (such as eating out) or emotions that trigger unhealthy choices.

Wash Those Fruits and Vegetables

Remember that fresh fruit and vegetables are not naturally clean.  They can carry residue from pesticides, bacteria from the soil, dirt from the transportation process, and dirt from being handled by the consumer.

So take time to wash those apples, berries, and carrots.  Don't just hold them under the running tap. Rub them under water, for example in a bowl of fresh water. Start with the least soiled items first and give each of them a final rinse.

Washing loose produce is particularly important as it tends to have more soil attached to it than pre-packaged fruit and vegetables.  Peeling or cooking fruit and vegetables can also remove bacteria.

Winter Sports Safety Tips

When the temperature dips below freezing, outdoor exercise may be the last thing on your mind, but winter sports can be great calorie busters and a good workout for the heart.

Prevent injuries with tips from MedlinePlus and Health Day.

Lifestyle Changes Key to Weight Loss in New Year

If you have made a New Year resolution to lose weight remember the best way to reach your goal is with small steps.  Small steps can help you finally achieve that elusive resolution.

See what the experts have to say at Medline Plus.

Intensive Lifestyle Changes Keep Type 2 Diabetes at Bay

An intensive lifestyle intervention program that includes weight loss and increased exercise can bring about a remission of type 2 diabetes in people who have had the disease for several years. The catch? Less than 2 percent of the people who tried it were able to achieve a complete remission, and if they don't maintain the changes, it's likely that their diabetes will quickly return.

See the complete article at:


MedlinePlus: Trusted Health Information for You

Disaster Distress Helpline Offers Immediate Crisis Counseling

The recent shooting at the Sandy Hook Elementary School in Newtown, Connecticut, continues to bring out strong emotions across the Nation. The Disaster Distress Helpline, 1-800-985-5990, can provide immediate counseling to anyone who needs help in dealing with the many issues and problems that might arise from this tragedy.

For complete information go to the following link.



Disaster Distress Helpline Offers Immediate Crisis Counseling

Make Time for Family Meals

It is the Holiday season and everyone is busy rushing around and the importance of family mealtime is greater than ever.  Results from a study done by Columbia University shows that children who regularly eat family dinners

• get higher grades
• are less likely to have substance abuse issues
• need less validation from their peers

Create a ritual or tradition around your family mealtime that helps to create an enjoyable, positive environment that is free from problems, nagging, and judgment.  Experts on this issue offer the following ideas for developing family rituals:

• light candles
• share highs and lows of the day (the Obama family calls them "Roses and Thorns")
• give different family members the chance to choose the menu and lead the conversation
• make the dinner table an "electronics free zone"

Carina L. Barker, MSW, LICSW, psychotherapist with St. Luke's Mental Health Services says the following about family mealtimes, "Intentional communication helps us connect with each other, ourselves and our values."  She strongly encourages parents to insist on family time, no matter how old your kids are.  "It's never too late to start creating your own family mealtime rituals."

Healthy Eating for Kids and Teens

Your family can buck the trend of childhood obesity and have fun doing it.  From the back cover:

Packed with tools and clever suggestions, this guide will help you answer the following questions:

1. How do I know if my child or teen is overweight?
2. How many calories should my child be eating and which foods provide the right nutrients for growth and development?
3. How do I get my picky eater to eat more fruits and vegetables?
4. How can I get my teen to "pop the soda habit"?
5. How can I get my "couch potato" family to be more active?

The proven strategies in the book can help your child or teen reach a healthier weight and keep it that way.  They can also be used to prevent unhealthy weight gain and to develop healthy eating habits that will last a lifetime.

Find this new book published by the Eat Right Press in new adult nonfiction 613.2083 SHIEL.

Try Nordic Skiing at Care Lake

Cross country skiing is one of the most healthy and beneficial sports around.  It can be enjoyed by all ages and fitness levels.  Nordic skiing also provides a total body workout.  It is the ultimate cardio exercise and a fantastic calorie burner.

If you live in Hibbing it is easy to take in the groomed trails at Carey Lake.  There are 13 miles of trail including both classic and skate trails.  There is even a lit trail for those that like to get out in the evening.  The Carey Lake trails are groomed by the City Services Department.  Ski passes are required.

Carey Lake Ski Passes are available at the Parks and Recreation Office in the Memorial Building:

Family Pass……………..$60.00

Individual Pass……..…$25.00

Youth under sixteen..……Free -  No pass necessary

Daily Pass--- $3.00 on site (Deposit in drop box @ trailhead)

Diabetes Education and Support Group Meeting

According to the CDC in 2011  25.8 million people or 8.3% of the U.S. population had diabetes.  Help and support is key in living a happy and full life with diabetes.

Take advantage of the Diabetes Education and Support Group in Hibbing.  Attend the next event.  Speaker, Jana Bell, RN, CDE, will be presenting, Uncomplicating Complications, on Wednesday, December 19, 2012 from 6:00 to 7:00 p.m. in the Hull Rust Rooms (1^st floor) of Fairview University Medical Center-Mesabi. 

Work on Being Heart Healthy

The American Heart Association offers these heart-healthy suggestions:

• Replace your bad habits with healthier habits.
• Creating new habits takes time, possibly as long as 90 days.
• Approach these changes as replacing bad habits, rather than as depriving yourself.
• Create several small, short-term goals out of one big one.
• Be accountable to a friend you trust.
• Let yourself indulge every once in a while.
• Replace TV with daily exercise.

For Consumers Helping Consumers Reduce Sodium Intake

Most Americans consume way too much sodium, with salt (sodium chloride) being the most common form. That can be a serious health hazard, because excess sodium consumption contributes to the development and escalation of high blood pressure, a leading cause of heart disease, kidney disease, and stroke.

Read this article posted by the FDA for more information.

For Consumers Helping Consumers Reduce Sodium Intake

Silver Sneakers Fitness Program

Join SilverSneakers and stay healthy and independent.  This fitness program is for senior citizens.  Multiple classes are offered at Fairview Range on Mondays through Fridays between 9:00 a.m. and 12:00 p.m.

Call 218-362-6605 for more information.

Dodgeball Anyone?

Hibbing Community Education is looking for anyone interested in creating a team for their new dodgeball league.

Dodgeball will begin January 3rd from 6:00 to 8:30 p.m. in the Greenhaven Gym.  The cost is $30 per person with a team minimum of 6 people and a maximum of 12.

Register your team online by December 14th.  If you have questions just call Hibbing Community Education at 262-0417.

Watch Your Diet When You Travel

The Academy of Nutrition and Dietetics offers this advice for health-conscious travelers:

• Opt for a veggie burger or grilled chicken sandwich topped with lettuce and tomato, or a grilled chicken salad topped with a low-fat dressing.
• At a Mexican restaurant, choose soft tacos or a burrito stuffed with grilled chicken, fish or vegetables.
• Another option is a cup of chili with a turkey sandwich or side salad.
• Choose a veggie or turkey sandwich along with low-fat veggie soup.

Eat a Red Apple Day

Eat a Red Apple Day is celebrated on December 1st of each year and although never verified was probably established to promote the health benefits of the apple.

“An apple a day keeps the doctor away”, dates from the 19^th century Wales.  Medical research has shown that eating apples may reduce the risk of colon cancer, prostate cancer and lung cancer.  Apples do not have any cholesterol and they contain fiber.

So eat a red a red apple on Saturday.  It can’t hurt.

Free Health App from USA.Gov

If you are looking for trusted information on women's health then we recommend "52 Weeks for Women's Health" from the National Institutes of Health.

The National Institutes of Health (NIH), Office of Research on Women’s Health (ORWH), has created the Women’s Health application as a guide for women interested in learning more about their health. With 52 alphabetical health topics, one for each week of the year, the application aims to promote healthy lifestyles by offering practical strategies for women to use each day. The application is an example of how information gained from scientific research can be translated into tips that may help women and their families reduce health risks and improve their quality of life.

For more information or to download the app to your mobile device go to:

http://apps.usa.gov/52-weeks-for-women%27s-health.shtml

Take a Hike Day

Saturday, November 17th is "Take a Hike Day".

Check out the Community Walking Tours on the City of Hibbing website.

The American Hiking Society has a great website with tons of information.

Walking is one of the easiest ways to get the exercise you need to stay healthy.  Walk for exercise, recreation, and transportation.  Take a hike with the family or friends on Saturday.

Healthy Snacking

The Academy of Nutrition and Dietetics gives the following suggestions for steering your children toward healthier snack options:

• Place fresh fruit out in the open where your kids can see and reach it.
• Store these foods in see-through containers.
• Ask your child to create a list of his or her favorite healthy foods. Then fill the list at the grocery store.
• Stock the pantry and refrigerator with snack-size, portable containers of peanut butter, milk, nuts or raisins.

Cross Country Skiing is Great Exercise

If you are interested in finding out more about cross country skiing in the Hibbing area than the meeting being held by the Hibbing Nordic Ski Club is for you.

Informational Meeting
Wednesday, November 14, 2012
7:00 p.m.
Labor Quarters in the Hibbing Memorial Building

Learn about the ski club, city ski rental program, improvements in trail grooming, the high school club team, and the youth ski program.  Season ski passes will be available at the meeting.

For more information, call Gerry Wyland, club president at 218-969-1650

or

Sue Jamar, club member at 218-969-6174.

Healthy Recipes

Looking for new ideas for healthy eating?  Browse hundreds of recipes on the Mayo Clinic website at

http://www.mayoclinic.com/health/healthy-recipes/RecipeIndex

Another option is to check out the following books at the Hibbing Public Library:

  

Fix-it and enjoy-it!  healthy cookbook:  400 great stove-top and oven recipes by Phyllis Pellman Good; with nutritional expertise from Mayo Clinic.

Feed yourself, feed your family : good nutrition and healthy cooking for new moms and growing families by La Leche League International.

American Heart Association Healthy Family Meals : 150  recipes everyone will love.

Alcohol, Tobacco, and Other Drug Prevention Forum in Hibbing

The 2012 Fall Alcohol, Tobacco, and Other Drug (ATOD) Prevention forums will be held throughout the state between October 29-November 30, 2012. The topic this year is Helping Children and Families Thrive: A look at the Adverse Childhood Experiences study (ACEs) and its relevance to community alcohol, tobacco, and other drug (ATOD) prevention. The ACEs is a source of data and research information that provides valuable insight into the affects of trauma and stress on children. This workshop will lay the foundation of the ACEs and look at what individuals, families and communities can do with this information in their substance abuse prevention efforts.

Participant Objectives:

• To understand the existing condition of risk for our children and families
• To understand the biology of stress and how we are affected by its imbalance (ACEs)

• To value the time it will take to address ACEs in our existing adult population preventing transmission to future generations
• To understand how we can prevent ACEs from happening in the first place individually, in our community, and in the greater society

The workshop will be in Hibbing:

November 27, 2012

9:00 AM - 2:30 PM

Contact:

Kevin Spading

Email:

kspading@invitationhealthinstitute.org

Phone:

800-782-1878, x142

Related Link(s):

Location

Fairview Plaza - Taconite Room

1200 East 25th Street

Hibbing, MN55746

Registration information is on the Minnesota Prevention Resource Center website.

Open House at Access North

Access North - The Center for Independent Living of Northeastern Minnesota has moved to their new expanded location.  The increased space and access will allow them to offer many more classes and groups.

There will be an Open House at the new building on Friday, October 26th from 11:00 a.m. until 2:00 p.m.  The new address is 1309 East 40th Street (at the corner of Hwys. 37 and 169 - the former UBC Building).

The mission of The Center:
"To assist individuals with disabilities to live independently, pursue meaningful goals, & have the same opportunities & choices as all people."

Eat Healthy Over the Holidays

Tips for Not Stuffing Yourself Over the Holidays!

Wednesday, November 14th at 12:00 p.m.

Fairview Range Board Room (750 East 34th St., Hibbing - North Entrance)

Speaker:  Janelle Lund, Registered Dietitian, Fairview Range

Enjoy a healthy lunch and learn how to make smart food choices during the holiday season.

RSVP by November 9th at hibbcofc@hibbing.org or 218-262-3895.

Brought to you by Fairview Range and the Hibbing Chamber's Worksite Wellness Committee.

Cost is $10 for Chamber Members and $15 for Non-members.

Pediatric Speaker Information Night

An Introduction to Love and Logic
Love and logic provides simple and practical techniques to help parents change their children's behavior and raise responsible kids all the while having more fun parenting.

Presenter: Tesse LaLonde

Tuesday, October 23, 2012
6:30 pm to 8:00 pm

Greenhaven Elementary School Cafeteria
3rd Avenue East and 37th Street, Hibbing, MN

This program is free of charge but you must register to attend.

To register and/or reserve childcare (0-8 years) please call Hibbing Early Childhood at 218-262-6205 and leave a message.

This program is sponsored by :  Fairview University Medical Center-Mesabi, Fairview Mesaba Clinic-Hibbing, Wssentia Health Hibbing Clinic, St. Louis County Public Health Department, and Hibbing Early Childhood Family Education.

Have a Healthy Halloween

You want the thrills without the chills

Check your local weather report before you head out for some Fright Night fun, and be prepared to bundle up underneath those costumes. Dressing for the occasion will help prevent maladies like hypothermia , and will allow you to enjoy your night, no matter what the weather.

Lost in the graveyard

If you and your family will be participating in the age-old tradition of trick-or-treating, be aware of the area you'll be visiting and watch out for traffic. Whether it’s your own local street and town, or a theme park with family specials, getting lost in an unfamiliar area can pose a danger to the enjoyment of the evening and your personal safety.

Ghouls, goblins, ghosts, and strangers

If you live in a neighborhood, odds are that you are going to get some visitors this Halloween. If you choose to hand out treats and exchange tricks, be aware of the people you allow inside your home. If there are guests that are unfamiliar to you, hand out candy on your doorstep, and keep the night’s activities outside.


Check out these tips and more at the usa.gov website.

Apple Picking Season

If you are picking apples and need storage tips, the Minnesota Grown organization has the following tips:

Placing them in a perforated plastic bag in the refrigerator will keep them (depending on the variety) fresh for a week or so. For longer storage, you'll want to keep the apples in a cool, dark place with high humidity, away from other fruits. Placing them gently in a cardboard box is recommended and closing the top will help to reduce airflow (it does not need to be air tight). Remember not to try store apples that have bruises or bad spots. The decay will just continue and may spread to other apples!

They also suggest the following varieties for those late season picks:

Here are a few later season varieties:

• Cortland apples are mildly tart.They tend to hold their color longer so are commonly used in fruit salads or fruit trays.
• Haralson apples are tart.They are great for cooking and often used in pies.
• Honeygold apples are sweet and crisp. They are yellow-green in color.
• Fireside apples are sweet. They are great for pies because they keep their shape and don't cook down to sauce.
• Regent apples are sweet. They are often used for pies, desserts and jellies. These apples normally ripen early-to-mid October.
• Keepsake apples are sweet and spicy. They are great for cooking and normally ripen mid to late October.  

Tip for COPD Patients

Water exercise boosts endurance in COPD

Check out this MedlinePlus article.

At Risk for High Cholesterol?

The Cleveland Clinic says controllable risk factors for high cholesterol include:

• Whether your diet is high in saturated fat and cholesterol.
• Whether you're overweight/obese.
• Whether you're getting enough regular exercise.
• Whether you have emotional stress and turn to unhealthy habits to help manage that stress.

Lifestyle changes could be helpful.

First Steps to Parenting

Fairview Range is offering a free, two-session, prenatal parenting class.  Plan to attend around the 5th month of pregnancy.  During the sessions you will:

·         Learn practical information on parenting the newborn: car seat safety, soothing a crying baby,       pacifiers, bathing, infant massage, tummy time, and proper lifting techniques of infants.

·         Learn about nutrition

·         Making important decisions: breast feeding vs. bottle feeding, choosing child care, and parenting advice.

·         Hear an interview of a family’s labor delivery, and their first few weeks at home with a newborn.

·         Hear ideas on how to care for yourself as a parent.

The class will be offered 6:00 to 8:30 p.m. on October 9th and 16th.  To register for First Steps to Parenting call 218-362-6111 or online at www.range.fairview.org.