Limit Your Salt Intake

To reduce your consumption of sodium, be sure to eat only limited amounts of these foods:

Salted or smoked fish or meats
Canned or instant soups
Convenience foods such as canned spaghetti or hamburger helper
Salty snacks
Cheese and cottage cheese
Table salt

Staying Healthy in our Minnesota Winter

Tips for Wellness - November 16th from Noon - 1:00 p.m.

Dr. Jennifer Pedersen will discuss:
Winter Skin Care
Managing/avoiding colds, when to see the doctor
Avoiding Falls
Light and Seasonal Affective Disorder
Eating / Enjoying the holidays and not adding pounds

Call for reservations 218 362-6876 by Monday, November 12th. $7.00 per person for lunch and the presentation.

Stay Hydrated

According to the American Dietetic Association, 50 - 75 percent of the human body is made up of water. Every day you lose water through your breath, perspiration and urine so replenishing your body's water supply is crucial.

Follow these tips to maintain proper hydration:

- Drink eight to 10 glasses of water daily. Try to drink a glass of water with each meal and between each meal.
- Drink up! Don't wait until you become thirsty to drink fluids.
- Avoid alcohol, coffee, cola, tea and salt tablets. These increase dehydration.
- Start and end your day with water. Your body loses water while you sleep, so drink a glass before bed and again when you wake up.

Drinking enough water is particularly important during exercise when you’re sweating off extra fluid. Follow these hydration tips when you hit the gym:

- Drink about 17-20 ounces of water before a workout.
- Take a bottle of water with you when you exercise and try to drink at least every 15-20 minutes.
- If you exercise 60 minutes or more consider a sports drink with carbohydrates.
Drink plenty of water after you finish exercising.

Get active in Hibbing with Community Education:

Kundalini Yogo -

Wednesdays - Nov 7 - Dec 19 (No Class November 21) - 8:15 - 9:30 a.m. at Our Savior's Lutheran Church - $48.00

Thursdays - Nov 8 - Dec 13 (No Class November 22) - 6:00 - 7:15 p.m. at the HHS Library - $40.00

Hatha Yoga -
Tuesdays - Nov 13 - Dec 18 (No Class November 20) - 6:00 - 7:15 a.m. at the HHS Library - $40.00

Wing Chun Kung Fu -
Mondays & Wednesdays - Starting October 15 - 6:00 - 8:00 p.m. at the Lincoln Elementary Room 119 - $25.00 per month

For more information call Community Ed at: 218 263 0417

Kundalini Yoga

The Yoga of Awareness, consisting of flowing yoga postures, breath work, deep relaxation, and mediation. Internally rejuvenating!

Classes are Thursdays November 1st - December 13 (no class on Thanksgiving)
in the Hibbing High School Library from 6:00 to 7:15 p.m.

Angel Lipke is the instructor and their is a fee of $48.00 for all sessions.

Call the Community Education office for more information or to register at 218 262 0417.

Wing Chun Kung Fu Lessons

Community Education is planning and informational meeting about Wing Chun on Monday, October 8th in room 119 at 6;30 p.m. in the Lincoln School.

Wing Chun does not rely upon athletic ability, strength or quick reflexes. Its theory of simplicity and economy of motion make it scientific in nature. It is generally practiced only by those over the age of 16.

The instructor is a seasoned martial arts practitioner what loves Wing Chun and desires the opportunity to teach and practice skills with others.

Limited class size, no initial fees for class costs, no special equipment, informal, non-competitive classes.

Adult Volleyball League

Hibbing Parks and Recreation will be offering fall / winter volleyball leagues starting in October.

There will be play for Co-Recreational and Women's leagues with skill levels structured for both the recreational and advanced players.

Go to www.hibbing.mn.us and click on the Parks and Recreation Logo and then click on "Adult Volleyball" in the right hand columnn.

Community Walking Program

Hibbing Community Education sponsors the Community Walking Program at the Hibbing High School. This program is for al Hibbing area residents, youth to seniors, cardiac patients, and persons with disabilities. The school setting provides a safe, warm, and positive atmosphere to exercise during the upcoming months.

This service is offered free of charge and no registration is necessary. No walking when school is not in session. Monday - Friday, October 2007 - April 2008 in the Hibbing High School lower level hallways from 5:00 - 7:00 p.m.

Fall Martial Arts Classes

Community Education is offering several different classes in the martial arts this fall.

- Karate for begginers and an intermediate/advanced class on Tuesday and Thursday evenings.

- Sparirng on Friday evenings

- Wing Chun Kung Fu a new class with an information session scheduled for September 11th.

Call the Community Education office for more information at 218 262 0417.

Fitness, Fun & Friends

Hibbing Parks & Recreation is offering a new program this fall to promote healthy life styles.

Designed with the fairy-active or active older adult in mind, this class is programmed to maintain or improve physical capacities necessary for an active life-style and positive quality of life. These capacities include flexibility, strength, balance coordination, and cardiovascular capacity and endurance. Easy, rhythmic, low-impact movement and great music add to the enjoyment of this workout. “Listen to your body” and stay within your personal comfort level.

The goal is “health-span,” not merely “life-span.” A healthy life-style involves physical well-being, mental well-being, and social and emotional well-being. The FITNESS, FUN, AND FRIENDS program strives to improve each of these areas.

RECOMMENDED EQUIPMENT: Two pound hand weights, optional ankle weights. Mat for optional floor stretching. (Stretches can also be performed seated.) Stretch bands, small balls, and large balls are provided.

Dates: September 11 - November 29
No Classes: November 29
Day: Tuesday and/or Thrusday
Place: Memorial Building Community Senior Center
Time: 1:30 - 2:30 p.m.
Fee: $2.50 per class - (you may register for all the days or just Tuesdays or Thursdays)

For more information or to register for classes call 218 263 8851 or email Angela Johnson

Softball in Hibbing

Summer softball is winding down with the final playoffs taking place over the next couple of weeks.

For the men who haven't had enough of softball yet, Hibbing Parks and Recreation will be offering a Men's fall league. Register by August 24th on the city website.

Registration for high school sports have also started, call the Hibbing High School athletic department for more information at: 218 262 0415.

Summer Outdoors in Hibbing

Enjoy the summer weather and be active!

Kelly Lake and Carey Lake Beaches are open and have certified lifeguards on duty from 1:00 - 5:00 p.m. on days that are 65 degrees and sunny or 70 degrees and cloudy.

Municipal Golf Course is open daily. For more information call the Club House at 218 263-4720.

Walk or ride out to Vic Power Park and watch a softball game or two just about every night of the week. Better yet - join a team!

The Mines and Pines Parade will be July 14th contact the Chamber of Commerce at hibbcofc@hibbing.org or 1-800-4-HIBBING to walk or have a float in the parade.

Weekly Newsletters

In the Fall of 2007 we will begin sending out weekly health tips. If you would like to receive these notices, please sign up by clicking on the "Weekly Newsletter" title.

Hibbing Healthy Lifestyles Coalition - Recipe

WONDERFUL STUFFED POTATOES

Baked potatoes stuffed with seasoned, low-fat cottage cheese are a lavish low-fat, low- cholesterol, low-sodium treat.

4 medium baking potatoes
3/4 C low-fat (1%) cottage cheese
1/4 C low-fat (1%) milk
2 Tbsp soft margarine
1 tsp dill weed
3/4 tsp herb seasoning
4-6 drops hot pepper sauce
2 tsp grated parmesan cheese

Prick potatoes with fork. Bake at 425º F for 60 minutes or until fork is easily inserted.
Cut potatoes in half lengthwise. Carefully scoop out potato leaving about 1/2 inch of pulp inside shell. Mash pulp in large bowl.
Mix in by hand remaining ingredients except parmesan cheese. Spoon mixture into potato shells.
Sprinkle top with 1/4 tsp parmesan cheese.
Place on baking sheet and return to oven. Bake 15-20 minutes or until tops are golden brown.

Yield: 8 servings--Serving Size: 1/2 potato each

Each serving provides:
Calories: 113
Total fat: 3 g
Saturated fat: less than 1 g
Cholesterol: 1 mg
Sodium: 136 mg

Hibbing Healthy Lifestyles Coalition - Recipe

SMOTHERED GREENS

Use a small amount of skinless smoked turkey breast instead of fatback to lower the fat content but keep the taste.

3 cups water
1/4 lb smoked turkey breast, skinless
1 Tbsp hot pepper, freshly chopped
1/4 tsp cayenne pepper
1/4 tsp cloves, ground
2 cloves garlic, crushed
1/2 tsp thyme
1 stalk scallion, chopped
1 tsp ginger, ground
1/4 cup onion, chopped
2 lbs greens (mustard, turnip, collard, kale, or mixture)


Place all ingredients except greens into large saucepan and bring to a boil.
Prepare greens by washing thoroughly and removing stems.
Tear or slice leaves into bite-size pieces.
Add greens to turkey stock.
Cook 20 to 30 minutes until tender.

Makes 5 servings--Serving size: 1 cup

Calories 80
Fat 2 g
Saturated fat less than 1 g
Cholesterol 16 mg
Sodium 378 mg

Hibbing Healthy Lifestyles Coalition - Recipe

Vegetarian Spaghetti Sauce

2 Tbsp olive oil
2 small onions, chopped
3 cloves garlic, chopped
1 1/4 cup zucchini, sliced
1 Tbsp oregano, dried
1 Tbsp basil, dried
1 8 oz can tomato sauce
1 6 oz can tomato paste
2 medium tomatoes, chopped
1 cup water

In a medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti.

Yield: 6 servings--Serving Size: 3/4 cup

Each serving provides:
Calories: 102
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 459 mg

Hibbing Healthy Lifestyles Coalition - Recipe

NEW ORLEANS RED BEANS

This vegetarian main dish is cholesterol-free, virtually fat-free, and chock full of vegetables.
1 lb dry red beans
2 qt water
11/2 C chopped onion
1 C chopped celery
4 bay leaves
1 C chopped green pepper
3 Tbsp chopped garlic
3 Tbsp chopped parsley
2 tsp dried thyme, crushed
1 tsp salt
1 tsp black pepper

Pick through beans to remove bad beans; rinse thoroughly.
In a large pot combine beans, water, onion, celery, and bay leaves. Bring to a boil; reduce heat. Cover and cook over low heat for about 1-1/2 hours or until beans are tender.
Stir. Mash beans against side of pan.
Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook, uncovered, over low heat till creamy, about 30 minutes.
Remove bay leaves.
Serve with hot cooked brown rice, if desired.
Yield: 8 servings--Serving Size: 1-1/4 cup
Each serving provides:
Calories: 171
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 285 mg

Hibbing Healthy Lifestyles - Recipe

Vegetarian Spaghetti Sauce

2 Tbsp olive oil
2 small onions, chopped
3 cloves garlic, chopped
1 1/4 cup zucchini, sliced
1 Tbsp oregano, dried
1 Tbsp basil, dried
1 8 oz can tomato sauce
1 6 oz can tomato paste
2 medium tomatoes, chopped
1 cup water

In a medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti.
Yield: 6 servings--Serving Size: 3/4 cup
Each serving provides:
Calories: 102
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 459 mg

Hibbing Healthy Lifestyles Coalition - Recipe

MEDITERRANEAN BAKED FISH
This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.
2 tsp olive oil
1 large onion, sliced
1 can (16 oz) whole tomatoes, drained (reserve juice) and coarsely chopped
1 bay leaf
1 clove garlic, minced
1 C dry white wine
1/2 C reserved tomato juice, from canned tomatoes
1/4 C lemon juice
1/4 C orange juice
1 Tbsp fresh grated orange peel
1 tsp fennel seeds, crushed
1/2 tsp dried oregano, crushed
1/2 tsp dried thyme, crushed
1/2 tsp dried basil,
crushed to taste black pepper
1 lb fish fillets (sole, flounder, or sea perch)

Heat oil in large nonstick skillet. Add onion, and saute over moderate heat 5 minutes or until soft.
Add all remaining ingredients except fish.
Stir well and simmer 30 minutes, uncovered.
Arrange fish in 10x6-inch baking dish; cover with sauce.
Bake, uncovered, at 375º F about 15 minutes or until fish flakes easily.
Yield: 4 servings--Serving Size: 4 oz fillet with sauce
Each serving provides:
Calories: 177
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 56 mg
Sodium: 281 mg

Walkyerbunzoph May 2007

Hibbing Community Education and Fairview Community Health Outreach are once again sponsoring Walkyerbunzoph for the community. Form a team or walk as an individual to get in shape and have a chance to compete for prizes.

There is a $10.00 per person participant fee. All walkers will get a t-shirt which is available the first week in May. They are also eligible for drawings and prizes.

For details and registration packets, contact Community Education at the Hibbing High School, 262-0417.

Registration packets will also be available on Thursday, May 3rd at the 2nd Annual Fit City Event in Bennett Park from 3:30 until 6:00.