Healthy Joints for Life by Richard Diana, M.D.

Dr. Diana: "For four decades I've been witnessing the devastating effects of inflammation and joint pain both personally and professionally. For years I've been studying the science behind inflammation and devising ways to defeat it. I now have a battle-tested, scientifically sound game plan to deal with joint pain and inflammation. ...Once you understand my program and put the plan into action, you will start to get your life back. You will start controlling your joint pain, and your joint pain will stop controlling you."
Find in the New book section: 616.72 DIANA

Your Step-by-Step Guide to a Long, Healthy Life By Chris Iliades, MD

Your first step to wellness can be as simple as switching from white bread to wheat bread. In fact, here's a bunch of little ways to boost your longevity. Read the following article: http://www.everydayhealth.com/longevity/guide-to-a-longer-healthier-life.aspx?xid=salesnl_7847_20140303

Why We Desire Certain Foods By Chris Iliades, MD

What do you reach for when you have a hankering outside of mealtime? Are salty, fatty, or sweet snacks always on your mind? Beat the munchies with these healthy alternatives.

Do you ever wonder why certain foods, like chocolate, potato chips, or pastries appeal to you? Cravings are a natural part of being human, and we are hard-wired to want foods like salt, fat, and sugar. Fortunately, it's easy to indulge — just a little bit — while sticking to a healthy diet. 

Read the article by Everyday Health: http://www.everydayhealth.com/healthy-living-pictures/healthy-snacks-to-beat-the-munchies.aspx?xid=salesnl_7818_20140211#/slide-1

200 Skills every cook must have by Clara Paul and Eric Treville

The step-by-step methods that will turn a good cook into a great cook which in turn will make for nutritional and healthier meals for your whole family. Learn how to use herbs and spices, prepare and cook meat and fish, as well as prepare vegetables and fruits.
Do you know how to sweat vegetables, shred ginger, joint a chicken, fillet round fish versus flat fish?
If not, then this book is for you. 200 Skills is a great reference tool for the kitchen.

Best and Worst Foods to Eat When You're Sick

When we’re sick, the body needs more calories to function normally. The body must work harder than normal when we are sick in order to fight infection, especially with fevers (when it’s battling higher body temperatures, too). To do this effectively, it needs to maintain higher energy levels (which can be tough when it’s already working so hard). This is why properly fueling a sick body is an essential part of getting better.
For the rest of the article: http://greatist.com/health/best-foods-eat-when-sick

Could Low-Fat Yogurt Help Ward Off Diabetes?

WEDNESDAY, Feb. 5, 2014 (HealthDay News) -- People looking to avoid type 2 diabetes might want to increase the amount of yogurt they eat, a new study by British researchers suggests.

According to the results, eating yogurt could reduce the risk of developing diabetes by 28 percent, compared to not eating any yogurt. Additionally, eating some other fermented dairy products, such as low-fat cheeses, could cut the risk by 24 percent. For the rest of the article: http://www.nlm.nih.gov/medlineplus/news/fullstory_144445.html 

From MedlinePlus (http://medlineplus.gov), 24 Hour Health Information.

To get updates by email when new information becomes available on MedlinePlus, sign up at http://www.nlm.nih.gov/medlineplus/listserv.html.

Living Safely Aging Well by Dorothy A. Drago

As safety expert Drago wisely points out, “how safe a person is depends on how he or she functions in and interacts with the immediate environment.” In her latest book, Drago (From Crib to Kindergarten: The Essential Child Safety Guide) discusses aging, its associated injury risk, and offers avoidance strategies. She explains physical changes in vision, hearing, balance, smell, taste, touch, and the awareness of core body temperature, as well as cognitive changes, including age-related dementia and Alzheimer’s disease. Having described the frailties of the characters, Drago then describes the places that are most dangerous—kitchen, bedroom, workshop, car—and counsels readers on the risks, both single and synergistic with age-related changes, that each holds for falls, burns, asphyxiation, poisoning, or accident. Finally, the author provides an extensive set of illustrations showing how to mitigate risk and prevent injury, lists of “what to do,” and contact information for outside agencies and organizations, such as the AARP. This is a wonderful resource for anyone thinking about how to increase the safety of the home to allow for independence as people live longer. from Publisher's Weekly

Healthy Living Recipes from Kraft

Find better-for-you versions of your favorite foods in our Healthy Living recipe collection. We've got breakfast, lunch, dinner, kids' faves, treats and more—from better-for-you grilling recipes to healthy living on a budget (Eggs for dinner, anyone? We’ve got some tasty ideas.) Increase your Healthy Living savvy with articles from smart snacking to learning how to read a nutrition label. Or to start from the beginning, check out nutrition basics.

 Smarter Fettuccine Alfredo
  1/2 lb.  fettuccine, uncooked
  1-1/4 cups  fat-free reduced-sodium chicken broth
  4 tsp.  flour
  1/3 cup  PHILADELPHIA 1/3 Less Fat than Cream Cheese
  3 Tbsp.  KRAFT Grated Parmesan Cheese, divided
  1/4 tsp.  ground nutmeg
  1/8 tsp.  pepper
  2 Tbsp.  chopped fresh parsley
COOK pasta as directed on package, omitting salt.
MEANWHILE, mix broth and flour in medium saucepan with whisk until blended. Add reduced-fat cream cheese, 2 Tbsp. Parmesan, nutmeg and pepper; cook 2 min. or until mixture comes to boil and thickens, stirring constantly.
DRAIN pasta; return to pan. Add sauce; toss to coat. Sprinkle with remaining Parmesan and parsley.

Kraft Kitchens Tips
Substitute whole wheat fettuccine.
Garlic lovers can add 1/8 tsp. garlic powder.
Makeover - How We Did It
We replaced the butter and milk used in the traditional recipe with chicken broth, flour and PHILADELPHIA 1/3 Less Fat than Cream Cheese. In addition, we decreased the amount of Parmesan cheese. These changes will save you 310 calories and 21g of fat per serving when compared to that of the traditional recipe.

Kraft website: Healthy Living Recipes

Why walking is the best exercise

Scientists have known for a while that merely walking more can massively decrease the risk of heart disease and type 2 diabetes, but they haven't really known why. But now, by forcing healthy people to act like slobs, they're starting to reveal why walking is the best thing you can do for your body. 
Read this article from Gizmodo: http://gizmodo.com/5889888/why-walking-is-the-best-exercise

Hungry Girl's Sloppy Janes

Eating healthy doesn't have to mean giving up your favorite comfort foods. Hungry Girl Lisa Lillien's take on the classic Sloppy Joe cuts the calories in half without sacrificing any flavor! Made with ground turkey and loaded with veggies, Hungry Girl's "Sloppy Janes" have only 265 calories per sandwich instead of the traditional 685. 

Ingredients 

1 lb raw lean ground turkey

1 tsp dry steak seasoning blend

1/8 tsp salt

1/2 cup chopped onion

1/2 cup chopped red bell pepper

1 tbsp Worcestershire sauce

1 tbsp red wine vinegar

1 3/4 cups canned crushed tomatoes

2 tbsp tomato paste

1 tbsp sweetener or granulated white sugar

5 light hamburger buns

 

Directions

Spray a large skillet with nonstick spray and bring to medium-high heat. Add turkey and sprinkle with steak seasoning and salt. Cook and crumble for about 8 minutes, until mostly cooked.

 

Reduce heat to medium. Add onion, bell pepper, Worcestershire sauce, and vinegar. Mix well, and cook and crumble for 5 minutes, or until meat is fully cooked.

 

Reduce heat to low. Add crushed tomatoes, tomato paste, and sweetener or sugar. Cook and stir until hot, about 5 minutes.

 

Toast buns, if desired. Evenly distribute the mixture among the bottom buns, and then finish off with the tops of the buns. Enjoy!

 

Nutrition information per sandwich: 265 calories, 7g fat, 599mg sodium, 30g carbs, 7.5g fiber, 9.5g sugars, 23g protein

Fitting Healthy Snacks Into Your Diet

Read the article by Diane Stresing.

A healthy diet doesn't mean you have to stop snacking. By choosing healthy snacks, you can meet your energy and nutritional needs without tipping the scales:

http://www.everydayhealth.com/diet-nutrition/meal-planning/snacking/healthy-snacking.aspx?xid=salesnl_7755_20140122

Yummy in My Tummy: a clever book about eating with illustrations by Jessie Eckle

Create fun meal plans for children by reading this board book to your children.
"What shall we have for dinner? Create your own crazy combination for a yummy meal with this fun mix and match game. Find out which food helps you see in the dark, what your skeleton likes for dinner, what you need to eat to have a super-healthy heart, and much much more in this very clever book about eating for children." from the cover
Find in the Board Book bins at Hibbing Public Library.

Healthy Holiday Eating Tips

Read the article from Real Simple Magazine:

9 Healthy Holiday-Eating Strategies

By Karen Asp

Some of the tips listed: Eat the best-for-you offerings first. Stand more than an arm's length away from munchies, and concentrate on your meal while you're eating it. See the rest of the article here: http://www.realsimple.com/health/nutrition-diet/healthy-eating/eat-healthy-during-holidays-10000001683797/

5 Healthy Holiday Choices By Suz Redfearn

Enjoy a tasty and fulfilling December followed by a regret-free January.
Here are 25 healthy holiday choices to make, starting now with this article from WebMD: http://www.webmd.com/diet/features/25-healthy-holiday-choices?src=RSS_PUBLIC
Picture from Southern Living Magazine.

Nutrition and Healthy Eating

Nutrition Facts: An interactive guide to food labels

Follow the link below and use this interactive guide to the Nutrition Facts label to help understand what you're eating so that you can make healthier  choices: http://www.mayoclinic.com/health/nutrition-facts/NU00293

You can help your family eat better and balance their energy by learning to choose lower calorie, lower fat alternatives to some of their favorite foods. Use the Nutrition Facts label found on food packages to make smarter food choices. from the National Heart, Lung and Blood Institute

http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/eat-right/nutrition-facts.htm

The Complete Leafy Greens Cookbook by Susan Sampson

Your mother was right. You should eat your greens. Always nutritious, leafy greens are super food without the price tag to match. They are also a delicious way to expand your culinary horizons. To help you make the most of these tantalizing leaves, vines, shoots and stalks, this detailed and comprehensive guide tells you everything you need to know about the types and varieties of leafy greens, from loose-leaf lettuce to kale, not to mention more exotic offerings such as African bitter leaf, Japanese mustard greens and Maritime fiddleheads. from book Find in new books: 641.654 SAMPS

Chew More Eat Less

People who increased the number of times they chewed their food before swallowing ate less over the course of a meal, in a new study.

MedlinePlus: Trusted Health Information for You

Start at the Healthy End of the Buffet

Researchers found that when healthy foods are seen first, people are more likely to select them and less likely to crave higher-calorie foods that may be farther down the buffet line.

So this holiday season, start at the healthy end of the buffet.

MedlinePlus: Trusted Health Information for You

Great American Smokeout on Thursday

In advance of Thursday's Great American Smokeout, an expert offers some tips on how to quit smoking.

Read his article and become a successful quitter!

Healthy Foods Under $1 Per Serving

Try to incorporate some of these healthy foods under $1 into your weekly menu planning.

Healthy Foods Under $1 Per Serving

Top 10 Tips for Dealing With a Picky Eater

The good news is, getting a picky eater to eat a nutritious meal doesn’t have to be a battle.

Top 10 Tips for Dealing With a Picky Eater

Ten Tips for Online Holiday Shoppers

Use these 10 tips to make sure your are getting the best deal when shopping online.

Ten Tips for Online Holiday Shoppers

Retirement may be "critical window" for getting active

 People tend to spend more time being active and less time sitting after retirement, a new study suggests.

But the older they get, the more they slow down again, researchers found.

MedlinePlus: Trusted Health Information for You

Keeping Your Children Healthy

Keeping your kids healthy is one of your top priorities as a parent, but it’s not always an easy task. Between staying on top of their normal checkups and trying to get them to wash their hands before dinner, there are a lot of things that could slip through the cracks.


Free helpful guides for managing your children's health.

Reducing Sodium in a Salty World

Today, sodium excess remains a deadly threat. The average American consumes about 3,400 milligrams of sodium a day, more than double the 1,500 milligrams recommended by the American Heart Association.


Reducing Sodium in a Salty World

Daily Activities are a Workout

If hitting the gym is not your idea of fun, here's some news that may have you jumping for joy. New research suggests housework and gardening count towards your daily dose of healthy exercise and can cut your risk of heart attack and stroke.

MedlinePlus: Trusted Health Information for You

Flu Season Information from the CDC

Flu seasons are unpredictable in a number of ways. Although epidemics of flu happen every year, the timing, severity, and length of the season varies from one year to another.

What You Should Know for the 2013-2014 Influenza Season from the CDC.

Download Free Magazines with the Library's Zinio Subscription

Download the current issue of the following magazines to your device for free and read while on the go.

Diabetic Living helps people with diabetes take control now! See how to thrive—what to eat, how to lose weight, how to achieve good blood sugars, what to know about medications, how to avoid complications, and more. And yes, you still can enjoy your favorite foods! All recipes are tested in the Better Homes and Gardens Test Kitchen.  Available on:  iPhone, PC, iPad, Android PDF, Zinio Reader 4, RIM, Win 8, Win 8 Phone.

Weight Watchers Magazine delivers smart advice and delicious recipes that can help you succeed with your weight loss program and feel great about yourself. In every issue, real people share the tips that worked for them. Find the support and motivation you need to reach your weight loss goals within the pages of Weight Watchers Magazine. Available on:  iPhone, iPad, Android PDF, Zinio Reader 4, RIM, Win 8, Win 8 Phone.

Just create an Arrowhead Library System and a Zinio account using your library card number.

Download Magazines through the Library's Zinio Subscription

Download the current issue of the following magazines to your device for free and read while on the go.


Men’s Fitness is the performance magazine with training, nutrition and relationship advice to help you realize your full potential.  It is available for: iPhone, PC, iPad, Android PDF, Zinio Reader 4, RIM, Win 8, Win 8 Phone.

Men's Health is a lifestyle magazine dedicated to showing men the practical and positive actions that make their lives better, with articles covering fitness, relationships, nutrition, careers, grooming, travel and health issues. Available for: iPhone, iPad, Android PDF, Zinio Reader 4, RIM, Win 8, Win 8 Phone.

Just create an Arrowhead Library System and a Zinio account using your library card number.

Healthy Energy Boosters

MedlinePlus: Trusted Health Information for You

The Academy of Nutrition and Dietetics has some suggestions. If you're on the go:

• Put together your own trail mix, add nuts, dried fruits, whole grain pretzels and a little low sugar cereal.
• Or cut up some veggies, and bring along some peanut butter or hummus for dipping.
• For some crunch, baked tortilla chips with salsa or whole grain crackers and low fat cheese are options.
• Or if you're really hungry, try a warmed up whole wheat tortilla wrap with a little low-sodium turkey, a slice of apple, and a little cheese.
• If have a blender handy, a fruit smoothie whipped up with some low fat yogurt is also a healthy choice.
• Finally, don't forget to wash it down with plenty of water, for healthy hydration.

Disposing of Prescription Medications

A permanent Prescription Drug Drop Off  Box is located at the St. Louis County Sheriff's Office (east side of the St. Louis County courthouse) , 1810 12th Ave. East in Hibbing.

Pills can be dropped off Monday-Friday, 8-4:00 p.m.

Do not flush medications down the toilet.  Flushing medications causes groundwater contamination.

The Healthy Lunch Club

Healthy Lunch Club Presents

"Cooking with Fresh Herbs & Seasonal Veggies"

with Chef Audrey Johnson of Zimmy's

Thursday, November 14

12:00 PM

Fairview Plaza - 1200 East 25th Street

Hibbing

Please join us for a lunch and learn on cooking with herbs and seasonal veggies. Watch a hands-on herb demonstration and combinations and learn a variety of cooking methods for seasonal veggies. Plus you'll get to take home herb blends and healthy and delicious recipes to try at home!


$10 Members (If your employer is a member you are too!)
$15 Non-Members
1 CEU Available

RSVP by November 7th at hibbcofc@hibbing.org or 218-262-3895.

A healthy lunch will be provided.

Watch Your Calories

The recommended daily caloric intake for adults is 2000 calories.

Sports and Energy Drinks: Should Your Child Drink Them?

Everyone needs to stay hydrated to stay healthy.  What should you give children that play sports?

Sports and Energy Drinks: Should Your Child Drink Them?

Project Care Flu Shots

Project Care Hibbing offers an Immunization Clinic the First Monday of each month 4:00 p.m. – 5:30 p.m. for children that are uninsured. This program is funded through Minnesota Department of Health Immunization. 

A limited number of flu vaccines are available for the season.  Limited Adult immunizations are also offered through a pharmaceutical program.  Please call (218) 263-8549 for further information.

Hibbing Flu Shot Clinic

Thursday, October 17^th,  5:00 p.m. – 7:00 p.m.

 Virginia Flu Shot Clinic

Wednesday, October 30^th, 5:00 p.m. – 6:00 p.m.

Grand Rapids Flu Shot Clinic

Tuesday, November 12th & December 17^th, 4:30 p.m.

First Come First Serve while supplies last. Patients must be uninsured. Picture ID required.

Beginning an Exercise Program

If you've avoided the 'E word' for way too long, it's time to give your body what it deserves: regular activity and exercise.

Read the article by Chris Iliades, MD (Medically reviewed by Lindsey Marcellin, MD, MPH) on the 

Everyday Health site.

Protect Yourself Against Fraud in the New Health Insurance Market Place

The Centers for Medicare and Medicaid Services has published the following recommendations on best practices for individuals to protect themselves from fraud in the Health Insurance Marketplace.

Your best protection against fraud is being informed! Starting October 1, 2013, you can apply for health
insurance through the Health Insurance Marketplace, on HealthCare.gov. Here are a few things to help
you protect yourself while getting you the coverage you need.

Be informed.
• Visit HealthCare.gov, the official Marketplace website, to learn the basics.
• Compare insurance plans carefully before making your decision.
• Look for official government seals, logos, and navigator and assister certifications.
• Know the Marketplace Open Enrollment dates — October 1, 2013 through March 31, 2014. No one can
enroll you in a health plan in the Marketplace until Open Enrollment begins or after it ends unless you
have special circumstances.
• Know that Navigators and certified application counselors should not ask you for money to enroll in a
health plan in the Marketplace. Consumers should be suspicious of anyone who charges them a fee in
connection with enrollment.
• Know that if you have Medicare, it’s against the law for someone to sell you a Marketplace plan.
Protect your personal information.
• No one should ask for your personal health information.
• Keep personal and account numbers private. Don’t give your Social Security number or credit card or
banking information to companies you didn’t contact or in response to unsolicited advertisements.
Note: If you get help from a Marketplace assister, they may need certain personal information like
your Social Security number to help you enroll.
• Never give your personal information to someone who calls or comes to your home without your
permission, even if they say they are from the Marketplace.

Ask questions and verify the answers you get.
• The Marketplace has trained assisters in every state to help you at no cost. Visit HealthCare.gov or call
1-800-318-2596 to find local help in your area. TTY users should call 1-855-889-4325.
• Ask questions if any information is unclear or confusing.
• Write down and keep a record of a salesperson’s name or anyone who may assist you, who he or she
works for, phone number, street address, mailing address, email address, and website.
• Don’t sign anything you don’t fully understand.

Report Anything Suspicious
If you suspect fraud, report it! Call the Health Insurance Marketplace consumer call center at
1-800-318-2596. TTY users should call 1-855-889-4325. Or contact local, state, or federal law enforcement agencies or your state department of insurance. If you suspect identity theft, or feel like you gave your personal information to someone you shouldn’t have, call your local police department and the Federal Trade Commission’s ID Theft Hotline at 1-877-438-4338. TTY users should call 1-866-653-4261. Visit ftc.gov/idtheft to learn more about identity theft.

Hibbing Community PIE (Partners in Education)

Look for the PIE brochure that was distributed with the Hibbing Tribune and the Manney Shopper on October 6th.

Hibbing Community Education Office along with other community organizations are offering a variety of health and wellness classes this fall.  There will be opportunities for:

• Learn how to manage holiday stress
• Aerobics
• Weight management during the holidays
• Karate
• Sparring
• Zumba 

There is also meeting and contact information for the following groups:

• Type 2 Diabetes Education and Support Group
• Type 1 Diabetes Education and Support Group
• Cancer Support Group
• MS Support Group
• Caregiver Support Group

Plus information on individualized nutrition counseling, the car seat clinic, Fairview Breast Center Awareness Nights and more.

Pumpkins of All Shapes, Sizes, and Colors

Pumpkins of All Shapes, Sizes and Colors

Orange, red, green, yellow and... white? The colors of the season don't just apply to leaves, but also to pumpkins! Besides the standard Jack-o-Lantern orange, many uniquely colored pumpkins are grown in Minnesota. Keep your eyes out for Green Goblins, Jack-Be-Littles, Baby Boos and more when you're out picking to keep your fall display feeling fresh. Find your pumpkins at any of the 140 pumpkin patches in the Minnesota Grown Directory!   (from the Minnesota Grown monthly newsletter.)

Let Your Kids Help Cook

According to the "Healthy Monday" team, kids eat healthier if they have a good example to follow and if they are involved in the process.

See "The Kids Cook Monday" page for great ideas.

Best Time to Exercise

When is the best time for you to exercise?  Check out this Medline Plus article:

MedlinePlus: Trusted Health Information for You

Handle Your Stress

Long-term stress can cause serious health problems or make existing ones worse.

Talking to a doctor about the symptoms you’re experiencing can help you determine if they’re due to stress or the result of another health problem.  Moreover, doctors are full of suggestions on how to effectively manage your stress levels and have resources to help you begin distressing your life. 

If you’re experiencing health problems that may be related to stress, schedule an appointment with a physician or health professional this week.

Tips from Former Smokers

Check out all of the resources available to help you quit smoking.

Go to the CDC website for more information.

Make Fast Food Friendlier

Try these tips from the American Heart Association:


Make Fast Food Friendlier

No Excuses

"i am too tired to exercise" is not a good excuse to skip that morning or after work routine.  Your body will get an energy boost from physical activity.

Challenge yourself to fight fatigue and stick to your exercise routine.  If it seems impossible than think about taking a 15 minute walk instead or just do a shortened version of your usual routine.

Apple Report

It is time to take a trip to an apple orchard.

Zestar and SweeTango, two University of Minnesota apples, are currently available and some growers already have Sweet Sixteens and Cortlands. SweeTango is known for its satisfying crunch and blast of sweet-tart flavor. Zestar has outstanding texture, flavor and storage life. The state fruit, the infamous Honeycrisp is fast approaching. Traditional favorites like Haralson, Regent and Honeygold are due to arrive late this month to early next month.

Free Varicose Vein Screening

On your feet all day? Do you experience discomfort, leg pain or swelling? Do you have varicose veins?

The underlying cause of varicose veins and heavy, achy legs can be treated with the Venefit Procedure.  It allows you to resume normal activities typically within 1 to 2 days.

• minimally invasive
• Fast and mild recovery
• Covered by most insurance for patients with venous reflux

To attend this FREE varicose vein screening, call now: 218-362-6183

September 18, 2013       4:00 PM - 7:00 PM

Fairview Mesaba Clinics
3605 Mayfair Avenue
Hibbing, MN  55746

Healthy Aging

The USA.gov team gives this advice:

Staying in the pink

Get a group of friends together, and the subject eventually turns to health, from managing medications to getting more physically active. Use the Go4Life website from the National Institute on Aging for helpful tips, encouraging success stories and modern, realistic fitness plans to build your strength, flexibility and endurance. And visit WomensHealth.gov’s Healthy Aging section for suggestions on handling age-related health challenges, from treating osteoporosis and caring for aging skin to preventing falls and understanding drug labels.

Health News That Matters

Pick up fresh fruit everytime you shop.


MedlinePlus: Trusted Health Information for You

The Smart Guide to Fighting Infections by Anne Maczulak

Hibbing Public Library has The Smart Guide to Fighting Infections by Anne Maczulak in the new book section. Learn about tactics to avoid others' germs, how to reduce the chance of infection, what you should know about immunization and how to live with the microbes around us.

Buy Sweet Corn

According to the  Minnesota Grown monthly newsletter sweet corn is now widely available and it tastes great.

The newsletter also states:
"Sweet corn can be prepared in many ways. It is commonly eaten off the cob, but the kernels may also be removed and added to salads, casseroles, soups, pastas and more. To remove the kernels from the cob, run a knife down the side of the ear. You can do this before or after you've cooked the corn. Sweet corn can be boiled, grilled and even microwaved. For boiling, it's important to remove the husk and all the silk. Rinse the ears before dropping them into boiling water for 5-8 minutes. While butter is a delicious topping, do not add it to the boiling water, it can make the corn tough. There are several methods for grilling sweet corn. Grilled Sweet Corn - most call for leaving the husks/silk on the ears, soaking them for 15 minutes to 2 hours prior to grilling for 10-20 minutes. For a tasty spin, try gently peeling back the husks and silk, coating the kernels with butter, parsley and Parmesan cheese. Then pull the husk/silk back up and grill. Experiment with other seasonings according to your tastes or accompanying dishes! Sweet corn ears can also be microwaved for 1-2 minutes and carefully removed.

Sweet corn is a fairly perishable vegetable, so it's important to take care of it. If you are not going to use it for a few days, leave the husk intact and store it in the refrigerator. Do not keep it in a plastic bag or airtight container. Sweet corn should be prepared within 5-7 days of picking.

Now is the perfect time to stock up since sweet corn is easy to freeze and will keep its "fresh off the cob" taste for up to 12 months. It's best to use a vacuum sealer or freezer safe plastic bag. Cook the corn first (boiling for 8-10 minutes is best), then quickly cool the corn by placing it in very cold water/ice water. If you'd like to freeze the corn on the cob, just put the ears into plastic bags or vacuum seal them, otherwise remove the kernels. Separate the kernels into serving size portions and place in plastic bag or vacuum sealer. Don't forget to label and date your items!

Did you know corn always has an even number of rows on each ear? It's true - count them (or have your kids)! "

Walk and Help the Range Regional Animal Rescue

Corporate Sponsorship Levels (Due August 20th)

Contact Lisa Ellich 218-966-6689

E-mail print ready, black & white company logo to lmellich1006@gmail.com:

Platinum - $500 cash donation includes: Logo on: marketing materials and t-shirts/sweatshirts, opportunity to have a booth day of the event, and/or providing promotional item for gift to participants.

Gold - $300 cash donation includes: Logo on marketing materials/advertising and t-shirts/sweatshirts

Silver - $200 cash donation includes: Logo on t-shirts/sweatshirts

Bronze - $100 cash donation includes: Company name only on t-shirts/sweatshirts

Additional Participation Opportunities:

Pledging/Pre-Registration - Due no later than Sept 4th to ensure size request and availability:

Raise $40 or more will receive a t-shirt on the day of the event ● Raise $140 or more will receive a sweatshirt on the day of the event

Pledging is encouraged and forms available upon request ● Registration also welcome the day of the event for $25 donation.

Pledges (cash or check) to be dropped off or mailed to ● Range Regional Animal Rescue ● 11215 Highway 37 ● Hibbing, MN 55746

T-shirts and Sweatshirts will be available first come, first serve basis for donation.

You are not required to walk a dog. All well-behaved, socialized dogs (up-to-date on their vaccinations) are welcome to walk their humans in this very fun event.

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.