2nd Annual Fit City Event

Remember last year it was a great outing! This year it will be even better! Watch this blog for more information about the 2nd Annual Fit City Event that will be held at Hibbing's Bennett Park on Thursday, May 3rd from 3:30 - 6:30.

It will have something for everyone.

Hibbing Healthy Lifestyles Coalition - Recipe

BANANA-NUT BREAD
Bananas and low-fat buttermilk give this old favorite its moistness and help lower the fat.
1 C mashed ripe bananas
1/3 C low-fat buttermilk
1/2 C packed brown sugar
1/4 C margarine
1 egg
2 C sifted all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 C chopped pecans

Preheat oven to 350º F. Lightly oil two 9x5-inch loaf pan.
Stir together mashed bananas and buttermilk; set aside.
Cream brown sugar and margarine together until light. Beat in egg. Add banana mixture; beat well.
Sift together flour, baking powder, baking soda, and salt; add all at once to liquid ingredients. Stir until well blended.
Stir in nuts and turn into prepared pan.
Bake for 50-55 minutes or until toothpick inserted in center comes out clean.
Cool 5 minutes in pan.
Remove from pan and complete cooling on a wire rack before slicing.

Yield: One loaf--Serving Size: 1/2-inch slice

Each serving provides:
Calories: 133
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 12 mg
Sodium: 138 mg

Active Living Community Survey

The Arrowhead Regional Development Commission wants to help introduce the principles of Active Living to communities in Carlton, Cook, Lake, and St. Louis Counties and Grand Portage and Fond du Lac Reservations. Active Living is a way of life that integrates physical activity into daily routines. The goal is to accumlate at least 30 minutes of activity each day. Individuals can do this in a variety of ways, such as walking, or bicycling for transportation, exercise or recreation; playing in the park; working in the yard; and taking the stairs.

The Northeast Minnesota Active Living Community Vision Project needs your input on physical activity! Your responses to this survey will help community leaders, public health staff, and planners understand the daily routine of Arrowhead residents and their opportunities for physical activity.

Here's the link to the survey

Northeast Minnesota Active Living Community Vision Community Survey

Hibbing Healthy Lifestyles Coalition - Recipe

MINESTRONE SOUP
A cholesterol-free classic Italian vegetable soup brimming with fiber-rich beans, peas, and carrots.

1/4 C olive oil
1 clove garlic, minced or 1/8 tsp garlic powder
1-1/3 C coarsely chopped onion
1-1/2 C coarsely chopped celery and leaves
1 can (6 oz) tomato paste
1 Tbsp chopped fresh parsley
1 C sliced carrots, fresh or frozen
4-3/4 C shredded cabbage
1 can (1 lb) tomatoes, cut up
1 C canned red kidney beans, drained and rinsed
1-1/2 C frozen peas
1-1/2 C fresh green beans
dash hot sauce
11 C water
2 C uncooked, broken spaghetti

Heat oil in a 4-quart saucepan.
Add garlic, onion, and celery and sauté about 5 minutes.
Add all remaining ingredients except spaghetti, and stir until ingredients are well mixed.
Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender.
Add uncooked spaghetti and simmer 2-3 minutes only.
Yield: 16 servings--Serving Size: 1 cup

Each serving provides:
Calories: 153
Total fat: 4 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 191 mg

Community Education Summer Activities

Karate for Beginners - A basic, introductory class for students to learn fundamental skills and forms, to improve their strength and agility. Uniforms are required and may be purchased from the instructor. For ages 8 to adult. Classes are held Tuesdays and Thursdays, June 5 - August 30th in the High School Old Boys gym from 6:15 - 7:00 p.m. $75.00 registration fee.

Karate Intermediate/Advanced Tae Kwon Do Classes - Work on strength, agility, balance, along with skills, forms, and self-defense. Optional belt testing available through instructors. Uniforms are required and may be purchased from the instructor. For ages 11 years to adult. Classes are held Tuesdays and Thursdays, June 5 - August 30th in the High School Old Boys gym from 7:00 - 8:15 p.m. for Intermediate and 8:00 - 9:00 p.m. for advanced. $75.00 registration fee.

Sparring - Learn beginning and advanced sparring techniques. A great way to increase endurance and prepare for tournaments. All martial art styles and levels encouraged to attend. Sparring gear required. Classes are held Friday, June 8 - August 31st in the High School Old Boys gym from 7:00 - 9:00 p.m. $45.00 registration fee.

For more information and to register call the Community Education office at 218 262 0417

Hibbing Healthy Lifestyle Coalition

Who We Are:

The Hibbing Healthy Lifestyles Coalition was first organized in May of 2005, to address the growing problem of obesity in the Hibbing area.
Active members include representatives from the City of Hibbing Parks and Recreation Department, Family Investment Center , School District 701, INAC, Hibbing Public Library, Hibbing Foundation, St. Louis County Public Health, The Center for Independent Living, Community Education, Fairview-UMCM and Hibbing Community College .

Mission:

The Healthy Lifestyles Coalition’s goal is to reduce obesity through information, education and innovative low or no cost options that empower community members to make healthy lifestyle choices for a lifetime.

The Hibbing Healthy Lifestyles Coalition will:

Work together to promote the coalition’s mission and logo
Share ideas and resources
Not endorse or market businesses or products

If you would like to join our Coalition, please fill out the appropriate form below and return it to the address on the form.

Agency Membership Application or Individual Membership Application

Healthy Lifestyles Coalition - Recipe

20-MINUTE CHICKEN CREOLE

This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce.

as needed nonstick cooking spray
4 medium chicken breast halves, skinned, boned, and cut into 1-inch strips*
1 can (14 oz) tomatoes, cut up**
1 C low-sodium chili sauce
1-1/2 C green peppers, chopped (1 large)
1/2 C celery, chopped
1/4 C onion, chopped
2 cloves minced garlic
1 Tbsp fresh basil or 1 tsp dried
1 Tbsp fresh parsley or 1 tsp dried
1/4 tsp crushed red pepper
1/4 tsp salt

Spray a deep skillet with nonstick spray coating.
Preheat pan over high heat.
Cook chicken in hot skillet, stirring, for 3-5 minutes, or until no longer pink. Reduce heat.
Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boiling; reduce heat and simmer, covered, for 10 minutes.
Serve over hot cooked rice or whole wheat pasta.

* You can substitute 1 lb boneless, skinless, chicken breast, cut into 1-inch strips.

** To cut back on sodium, try low sodium canned tomatoes.

Yield: 4 servings--Serving Size: 1-1/2 cup

Each serving provides:
Calories: 255
Total fat: 3 g
Saturated fat: less than 1 g
Cholesterol: 100 mg
Sodium: 465 mg

Hibbing Healthy Lifestyles Coalition - Recipe

BLACK SKILLET BEEF WITH GREENS & RED POTATOES
A heart-healthy one-dish meal that is made with lean top round beef, lots of vegetables, and a spicy, herb mixture.

1 lb top round beef
1 Tbsp paprika
1-1/2 tsp oregano
1/2 tsp chili powder
1/4 tsp Garlic powder
1/4 tsp Black pepper
1/8 tsp red pepper
1/8 tsp dry mustard
8 red-skinned potatoes, halved
3 C Finely chopped onion
2 C beef broth
2 large Garlic cloves, minced
2 large carrots, peeled, cut into very thin 2-1/2-inch strips
2 bunches mustard greens, kale, or turnip greens, stems removed, (1/2 lb each) coarsely torn
as needed
nonstick spray coating

Partially freeze beef. Thinly slice across the grain into long strips 1/8-inch thick and 3 inches wide.
Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard.
Coat strips of meat with the spice mixture.
Spray a large heavy skillet with nonstick spray coating.
Preheat pan over high heat.
Add meat; cook, stirring for 5 minutes.
Add potatoes, onion, broth, and garlic. Cook covered, over medium heat for 20 minutes.
Stir in carrots, lay greens over top, and cook, covered, until carrots are tender, about 15 minutes.

Serve in large serving bowl, with crusty bread for dunking.

Yield: 6 servings--Serving Size: 7 oz

Each serving provides:
Calories: 342
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 45 mg
Sodium: 101 mg

Velvet & Iron

The annual "Velvet & Iron" Women's Conference will be held Friday, April 13th at the Hibbing Memorial Building. The conference allows women to have the opportunity to attend a local wellness event that is educational, inspirational, and gives them an opportunity to socialize and have fun.

This year's program includes the following presentations:

Spirituality and Your Health by Dr. Hsieng-Teh Su, Fairview RRHS Vice President of Medical Affairs.

Bone Health Matters: Preventing Osteoporosis by Dr. Jennifer Pedersen, Family Medicine Duluth Clinic Hibbing.

Unleashing the Power Within by the keynote speaker, Dr. Valerie Jane Howard, instructor at Medicine Hat College, Medicine Hat, Alberta.

The registration fee is $20.00 (scholarships available). Register and pay by Monday, April 2, 2007. To register call: 281-362-6665 or 888-870-8626 ext. 6665. Mail Registrations (payable to Fairview UMC-M) to: Doris Baasie, Women's Health Education, Fairview University Medical Center--Mesabi, 750 E. 34th Street, Hibbing, Minn. 55746.

The program begins at 4:30 and will end at 9:15.

Parks & Recreation Adult Spring Activities

The Hibbing Parks & Recreation Office offers many adult activities, such as: Swimming classes and length swim, line dancing (beginners and intermediate level), and aerobics classes. Registration for these activities begins on March 1st.

A little later this spring golf lessons will also be available and softball registration meetings will be held in early April.

For more information go to www.hibbing.mn.us and click on "Parks & Recreation" in the center of the page.

Hibbing Health Lifestyles Coalition - Recipe

HOMEMADE TURKEY SOUP

To make this popular soup lower in saturated fat, prepare it ahead of time to cool and skim off the fat that rises to the top.
6 lb turkey breast. It should have some meat (at least 2 cups)remaining on it to make a good, rich soup.
2 medium onions
3 stalks of celery
1 tsp dried thyme
1/2 tsp dried rosemary
1/2 tsp dried sage
1 tsp dried basil
1/2 tsp dried marjoram
1/2 tsp dried tarragon
1/2 tsp salt
to taste black pepper
1/2 lb Italian pastina or pasta

Place turkey breast in a large 6-quart pot. Cover with water, at least 3/4 full.
Peel onions, cut in large pieces, and add to pot. Wash celery stalks, slice, and add to pot also.
Simmer covered for about 2-1/2 hours.
Remove carcass from pot. Divide soup into smaller, shallower containers for quick cooling in the refrigerator.
After cooling, skim off fat.
While soup is cooling, remove remaining meat from turkey carcass. Cut into pieces.
Add turkey meat to skimmed soup along with herbs and spices.
Bring to a boil and add pastina. Continue cooking on low boil for about 20 minutes until pastina is done. Serve at once or refrigerate for later reheating.

Yield: About 4 quarts of soup (16 servings)--Serving Size: 1 cup

Each serving provides:
Calories: 226
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 93 mg
Sodium: 217 mg

State Wide Smoking Ban

The state smoking ban has sparked heated debate between legislators at the Capitol, and now, citizens can pipe up through an online survey and comment web site.

To access the survey and comment page go to: http://www.house.leg.state.mn.us/survey/hf305.asp

Survey results and comments will be distributed to all committee members when the bill received its next hearing.

Hibbing Healthy Lifestyles - Recipe

SCRUMPTIOUS MEAT LOAF

Use extra lean ground beef to lower the fat content in this meat loaf.
1 lb ground beef, extra lean
1/2 cup tomato paste (4 oz.)
1/4 cup onion, chopped
1/4 cup green peppers
1/4 cup red peppers
1 cup tomatoes, fresh, blanched, chopped
1/2 tsp mustard, low sodium
1/4 tsp ground black pepper
1/2 tsp hot pepper, chopped
2 cloves garlic, chopped
2 stalks scallion, chopped
1/2 tsp ginger, ground
1/8 tsp nutmeg, ground
1 tsp orange rind, grated
1/2 tsp thyme, crushed
1/4 cup bread crumbs, finely grated

Mix all ingredients together.
Place in 1-pound loaf pan (preferably a pan with a drip rack) and bake covered at 350° F for 50 minutes.
Uncover pan and continue baking for 12 minutes.

Makes 6 servings--Serving size: 6 (1-1/4-inch) thick slices

Calories 193

Fat 9 g

Saturated fat 3 g

Cholesterol 45 mg

Sodium 91 mg

Functional Fitness for Older Adults

Join us for an introductory class for Functional Fitness for Older Adults. The program is designed for improving strength, range of motion, endurance, balance, independence and quality of life for older adults.

The one hour classes will be held on the following dates:

• Wednesday, February 21 at 10:30 a.m. at Grade Lutheran Church
• Thursday, February 22 at 1:30 p.m. at the Hibbing Community Senior Center located in the Memorial Building
• Thursday February 27th at 10:00 a.m. at the 7th Avenue Apartments in Hibbing.

The classes are offered at no charge to participants by the Center for Independent Living of Northeastern Minnesota. Carlene Jaros is the instructor.

To register or for more information call 218 262 6675.

Hibbing Healthy Lifestyles Coalition - Recipe

Meatball Soup
Ground chicken and lean ground beef lower the amount of fat in this soup.
1/2 pound ground chicken
1/2 pound ground lean beef
10 cups water
1 tablespoon annato (achiote)
1bay leaf
1 small onion, chopped
1/2 cup green pepper, chopped
1 teaspoon mint (yerbabuena)
2 small tomatoes, chopped
1/2 teaspoon oregano
4 tablespoons instant corn flour (masa harina)
1/2 teaspoon black pepper
2 cloves garlic, minced
1/2 teaspoon salt
2 medium carrots, chopped
1 medium chayote (christophine), chopped
2 cups cabbage, chopped
2 celery stalks, chopped
1 10-ounce package frozen corn
2 medium zucchini, chopped
1/2 cup cilantro, minced

In a large pot, combine water, annato, bay leaf, half of the onion, green pepper, and 1/2 teaspoon of mint. Bring to a boil.
In a bowl, combine chicken and beef, the other half of the onion, tomato, oregano, corn flour, pepper, garlic, and salt. Mix well. Form 1-inch meatballs. Place meatballs in boiling water and lower heat.

Cook over low heat for 30 to 45 minutes.

Add carrots, chayote, cabbage, and celery. Cook over low heat for 25 minutes.

Add corn and zucchini and cook for another 5 minutes.

Garnish with cilantro and the rest of the mint.

Yield: 8 servings--Serving size: 1 1/4 cups

Each serving provides:
Calories: 161

Total fat: 4 g

Saturated fat: 1 g

Cholesterol: 31 mg

Sodium: 193 mg

Calcium: 47 mg

Iron: 2 mg

Get Informed!

On February 14th watch the PBS Special THE HIDDEN EPIDEMIC: HEART DISEASE IN AMERICA. This production of WGBH Boston is an examination of the number 1 killer of Americans. Heart Disease strikes more than 50 percent of its victims without warning. Following the documentary, Larry King interviews medical experts about how to improve one’s heart health.

Click HERE for program schedule and more information.

Hibbing Healthy Lifestyles Coalition - Recipe

Cabbage Slaw

Ingredients:

1 small head cabbage (1 pound), thinly sliced
½ cup chopped green bell pepper
½ cup chopped onion
2 tablespoons chopped pimiento or red bell pepper
½ cup cider vinegar
3 tablespoons vegetable oil
2 ½ teaspoons Equal for Recipes or 8 packets Equal sweetener or 1/3 cup Equal Spoonful
1 teaspoon celery seed
½ teaspoon dry mustard
¼ teaspoon salt
1/8 teaspoon ground black pepper

Equal sweetener can be substituted with other sweetener products. Nutrition contents might be different from those listed below.

Directions:

1. Combine cabbage, green pepper, onion and pimiento in medium bowl.
2. Measure remaining ingredients into jar; cover with lid and shake to blend well. Pour dressing over cabbage mixture and toss to coat. Refrigerate until ready to serve.

Yield: Makes 12 (1/2 cup) servings.

Nutritional Information:
Each serving provides:
Calories 49
Protein 1 g
Total Carbohydrates 4 g
Total Fat 4 g
Cholesterol 0 mg
Sodium 52 mg
Food Exchanges 1 vegetable, ½ fat

37% calorie reduction from traditional recipe.

Hibbing Healthy Lifestyles Coalition - Recipe

Lemon Squares

Ingredients:

2 eggs
5 ½ teaspoons Equal for Recipes or 18 packets Equal sweetener or ¾ cup Equal Spoonful
¼ cup plus 2 tablespoons lemon juice
4 tablespoons margarine, melted, cooled
1 tablespoon grated lemon rind
Rich Pastry (recipe follows)

Equal sweetener can be substituted with other sweetener products. Nutrition contents might be different from those listed below.

Directions:

1. Beat eggs and Equal; mix in lemon juice, margarine, and lemon rind. Pour mixture into baked pastry.
2. Bake in preheated 350 degree F. oven until lemon filling is set, about 15 minutes. Cool on wire rack.

Rich Pastry

Ingredients:

¾ cup all-purpose flour
2 ½ teaspoons Equal for Recipes or 8 packets Equal sweetener or 1/3 cup Equal Spoonful
1 ¼ teaspoons cornstarch
1/8 teaspoon salt
6 tablespoons cold margarine, cut into pieces
¾ teaspoon vanilla
1 teaspoon lemon rind

Directions:

1. Combine flour, Equal, cornstarch and salt in medium bowl; cut in margarine until mixture resembles coarse crumbs. Sprinkle with vanilla and lemon rind; mix with hands to form dough.
2. Press dough evenly on bottom and ¼ inch up side of 8 inch square baking pan. Bake in preheated 350 degree F. oven until lightly browned, about 10 minutes. Cool on wire rack.

Yield: makes 16 servings.

Nutritional Information:
Each serving provides:
Calories 104
Protein 1 g
Total Carbohydrates 7 g
Total Fat 8 g
Cholesterol 27 mg
Sodium 109 mg
Food Exchanges: ½ bread, 1 ½ fat

50% calorie reduction from traditional recipe.

Hibbing Healthy Lifestyles Coalition - Recipe

Pulled Pork Barbecue

Ingredients:

1 whole pork tenderloin, (about 1 pound), all fat trimmed
1 teaspoon chili powder
½ teaspoon garlic powder
Vegetable cooking spray
½ cup finely chopped onion
1 ½ teaspoons minced garlic
1 can (15 ounces) crushed tomatoes, undrained
1 tablespoon cider vinegar
1 tablespoon prepared mustard
¼ teaspoon maple extract
¼ teaspoon liquid smoke
1 to 2 teaspoons Equal for Recipes or 8 packets Equal sweetener or 1/3 cup Equal Spoonful
Salt and pepper, to taste
6 multigrain hamburger buns, toasted

Directions:

1. Rub pork with 1 teaspoon chili powder and the garlic powder; place in baking pan. Bake in pre-heated 425 degree F. oven until pork is well browned and juices run clear, 30 to 40 minutes. Let stand 10 to 15 minutes. Cut into 2 to 3 inch slices; shred slices into bite-size pieces with a fork.

2. Spray medium saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, about 5 minutes. Add remaining ingredients, except Equal, salt, pepper, and buns, to saucepan; heat to boiling. Reduce heat and simmer, uncovered, until a medium sauce consistency, 10 to 15 minutes. Stir in Equal. Season to taste with salt and pepper. Stir pork into sauce; cook until hot, 2 to 3 minutes. Spoon mixture into buns.

Yield: makes 6 servings.

Nutritional Information:
Each serving provides:
Calories 252
Protein 21 g
Total Carbohydrates 29 g
Total Fat 5 g
Cholesterol 49 mg
Sodium 447 mg
Food Exchanges: 2 bread, 2 ½ lean meat

35% caloric reduction from traditional recipe.

Hibbing Healthy Lifestyles Recipe--Penne Salad Primavera

Ingredients:

1 pound penne or medium pasta shells, cooked and cooled
½ cup fresh or thawed frozen peas, cooked
1 large yellow or red bell pepper, sliced
½ cup sliced green onions
½ cup blanched sugar snap peas
½ cup sliced carrots
1 cup skim milk
½ cup fat-free mayonnaise
½ cup red wine vinegar
¼ cup minced parsley
2 teaspoons drained green peppercorns, crushed (optional)
1 ¾ teaspoons Equal for Recipes or 6 packets Equal sweetener or ¼ cup Equal Spoonful
Salt and pepper

Equal sweetener can be substituted with other sweetener products. Nutrition contents might be different from those listed below.

Directions:

1. Combine pasta, peas bell pepper, green onions, snap peas and carrots in salad bowl. Blend milk and mayonnaise in medium bowl until smooth. Stir in vinegar, parsley, peppercorns and Equal.

2. Pour dressing over salad and toss to coat; season to taste with salt and pepper.

Yield: 6 (1 cup) servings.

Nutrition Information:
Each serving provides:

Calories 190
Protein 8 g
Total Carbohydrates 36 g
Total Fat 1 g
Cholesterol 26 mg
Sodium 188 mg
Food Exchanges 2 bread

63% caloric reduction from traditional recipe