Breakfast - Most Important Meal of the Day

Give your day a healthy start with these breakfast tips:

· Select nonfat or 1% milk instead of whole milk
· Use a small glass for your juice and a small bowl for your cereal
· Savor a bowl of bananas, berries, low-fat milk, and sugar substitute
· Substitute a no-calorie sweetener for sugar in your coffee, tea, and cereal
· Spread your muffin, bagel, or toast with 2 teaspoons of fat-free or light cream cheese
· Split a bagel with someone, or wrap up the other half for tomorrow’s breakfast
· Use a nonstick skillet and cooking spray in place of butter or margarine to prepare your eggs
· Try turkey sausage or Canadian bacon for less fat than regular
· Fill you omelet with onions, peppers, spinach, and mushrooms instead of cheese and meat
· Lighten up your omelet or scrambled eggs by using 4 egg whites or ½ cup egg substitute
· Trade regular butter for light whipped or low-calorie butter substitute

Apple Corn Muffins

Dietitian’s tip:
Of the many varieties available, Baldwin, Braeburn, Cortland, Fuji and Gala are among the best apples to use in baked goods or for eating raw. When buying apples, select those that are firm and even-colored and don’t have bruises, holes or soft spots.

Makes 12 Muffins
Ingredients:
2 cups all-purpose (plain) flour
½ cup yellow cornmeal
¼ cup packed brown sugar
1 tablespoon baking powder
¼ teaspoon salt
¾ cup fat-free milk
2 egg whites
1 apple, peeled and coarsely chopped
½ cup corn kernels

Directions:
Preheat the oven to 425 F. Line a 12-cup muffin pan with paper or foil liners.
In a large bowl, combine the flour, cornmeal, brown sugar, baking powder and salt. Stir to blend evenly.
In a separate bowl, combine the milk and egg whites. Add the apple and corn, whisk to mix evenly and pour over the flour mixture. Stir lightly until all are slightly moist. The batter will be lumpy.
Fill prepared muffin cups 2/3 full and bake about 30 minutes. Tops will spring back when touched.

Nutritional Analysis (per serving)
Serving size: 1 muffin
Calories 130
Cholesterol 3 mg
Protein 4 g
Sodium 150 mg
Carbohydrate 28 g
Fiber 1 g
Total fat <1 g
Potassium 110 mg
Saturated fat <1 g
Calcium 42 mg
Monounsaturated
Fat 0 g

Recipe provided by the Mayo Clinic Staff

Emotional Problems and Your Childs Long Term Health

HealthDay has recently reported that researchers on now saying children with emotional difficulties are at greater risk of becoming obese as adults. Children with self-esteem issues, those that often worry and feel like they have no control in their lives are more likely to gain weight.

Go to http://www.nlm.nih.gov/medlineplus/news/fullstory_89388.html to see the complete article.

Healthy Weight Loss Starts With a Plan

Talk with your doctor or other health-care provider about controlling your weight before you decide on a weight-loss program. Health-care providers don't always address issues such as healthy eating, physical activity, and weight management during general office visits. It's important for you to start the discussion in order to get the information you need. Even if you feel uncomfortable talking about your weight with your health-care provider, remember that he or she is there to help you improve your health.

Here are some tips:
Tell your health-care provider that you would like to talk about your weight.
Share your concerns about any medical conditions you have or medicines you are taking.
Write down your questions in advance. Bring pen and paper to take notes.
Bring a friend or family member along for support if this will make you feel more comfortable.
Make sure you understand what your health-care provider is saying. Do not be afraid to ask questions if there is something you do not understand.
Ask for other sources of information, like brochures or Web sites.
If you want more support, ask for a referral to a registered dietitian, support group, or commercial weight-loss program you can try.
Call your health-care provider after your visit if you have more questions or need help.

Responsible, Safe Weight Loss

If your health-care provider says you should lose weight, and you want to find a weight-loss program, look for one that is based on regular physical activity and an eating plan that is balanced, healthy, and easy to follow. Weight-loss programs should encourage healthy behaviors that you can stick with every day.

The above information is taken from MedlinePlus Magazine, Summer 2009 Issue: Volume 4 Number 3 Page 26.

Keep an Eye on Your Cholesterol

Say no to fried meals, processed meats and other foods high in saturated fat.

From the Healthy Monday Website

Use a smaller plate.

Your helping will seem bigger, and your waistline will grow smaller.

An additional 100 calories per day translates into 10 extra pounds per year.

Another Great Recipe from the Mayo Clinic Staff

Vegetable wrap

Dietitian’s tip:
Salsa is very low in calories but can be high in sodium. If you’re watching your sodium intake, use low-sodium salsa or garnish instead with pico de gallo – a relish made with chopped tomatoes, jalapenos, red onions, cilantro and green onions.

Serves 6
Ingredients
1 can (15.5 ounces) black beans, rinsed and drained
1 ½ cups frozen corn kernels, thawed to room temperature
3 tablespoons chopped fresh cilantro
2 tablespoons chopped green chili peppers
4 green onions, diced
1 tomato, diced
1 tablespoon chopped garlic
6 fat-free flour tortillas, 10 inches in diameter
¾ cup shredded cheddar cheese
¾ cup salsa

Directions
In a microwave-safe bowl, add the black beans, corn, cilantro, chili peppers, onions, tomatoes and garlic. Stir to mix evenly. Microwave on high power for 30 seconds to 1 minute. Stir and heat again for 30 seconds to 1 minute. Repeat until the mixture is hot.
Place 2 tortillas between paper napkins or paper towels and warm in the microwave for 20 seconds on high. Repeat with the remaining tortillas.
To serve, place about ½ cup bean mixture on 1 tortilla. Top with 2 tablespoons cheese and 2 tablespoons salsa. Fold in the sides and the bottom of the tortilla up over the filling, then roll to close. Repeat with the remaining tortillas and serve immediately.

Nutritional Analysis (per serving)
Serving size: 1 wrap
Calories 404 Cholesterol 10 mg
Protein 17 g Sodium 930 mg
Carbohydrate 66 g Fiber 8 g
Total fat 9 g Potassium 217 mg
Saturated fat 3 g Calcium 276 mg
Monounsaturated
Fat 3 g

Benefits of Family Meal Time

Family mealtime has been shown to have numerous benefits. According to the National Center on Addiction & Substance Abuse at Columbia University, compared to kids who have fewer than three family dinners per week, children and teens who have frequent family dinners are:

1. At 70% lower risk for substance abuse
2. Half as likely to try cigarettes
3. Half as likely to be daily cigarette smokers
4. Half as likely to try marijuana
5. Half as likely to get drunk monthly
6. One third less likely to try alcohol
7. Likelier to get better grades in school
8. Less likely to have friends who drink alcohol & use marijuana
9. Likelier to have parents who take responsibility -teen drug use
10. Almost 40% likelier to say future drug use will never happen

For Women Only: Michelle Lee's health & Fitness Makeover

Thursday, September 17, 2009 at Zimmys

Please join us for this Chamber Women's Innovative Network event. From 6:30 - 8:30 p.m. with dinner of your choice between Chilled Salmon Salad, Margarita Chicken Salad, or Florentine Spinach Salad.

Michelle Lee, Co-anchor of Northlands NewsCenter will be the speaker. Michelle has a personal and inspiring story on transforming herself into a stronger and healthier mind and body. She wants to share her challenges and triumphs about competing in a body building competition on her 50th birthday and motivate others to take charge and make the commitment to their health.

$16.00 for Chamber members, $20.00 for non members.

Call 218-262-3895 or email hibcofc@hibbing.org to make your reservation by September 10th.
Sponsored in part by the Hibbing Chamber of Commerce, Women's Innovative Network, Fairview University Medical Center- Mesabi, Anytime Fitness, MAC, and the Scoop on Howard.

For Men Only!

Survival Tips for Good Health
Thursday, September 17, 2009
Knights of Columbus Hall
2611 E. 13th Ave.
Hibbing

Registration: 4:30 - 5:45

Keynote speaker will be Rod Raymond, one of a few Master Personal Trainers in the country. Rod was a two-time Olympic trials participant, an international endurance champion and was noted among the fittest athletes in the world by two different publications after his victory in one of the World's toughest races, the Swiss Gigathlon. He was also a finalist on the television show "Survivor".

There will also be dinner and speakers on good nutrition and low impact exercises.

Due to the generosity of sponsors, registration is free.

To register by phone, call: 218-362-6665 or 888-870-8626 ext. 6665

To register online go to: www.range.fairview.org

Please register by September 11th.

This program is sponsored by the Central Mesabi Medical Foundation and Fairview University Medical Center - Mesabi, and Pfizer Pharmaceuticals.

Get Your Energy From Carbohydrates

Carbohydrates are a major source of energy for your body. Everybody needs carbohydrates in there diet and you need both the simple and the complex carbs. Just make sure that you are getting fiber, vitamins, calcium, etc. and not just refined sugar.

It is best if most of your simple carbohydrates come from fresh fruit and low-fat milk. The complex carbohydrates should be from unrefined, whole grains, vegetables, and oatmeal.

Make Health Part of Your Family Routine

HealthDay has reported that a CDC study finds that good diet, no smoking, and regular exercise (maintaining a healthy weight) lowers the risk of chronic disease by 80%. The recent article also quotes Dr. David L. Katz, director of internal medicine and preventive medicine/public health at the Prevention Research Center at the Yale University School of Medicine. He called the strength of the connection between healthy behavior and long, healthy life "incredible."

"This study is essentially a reaffirmation that an amazingly short list of behaviors, which we've been hearing about for about 15 years, massively influence our risk for premature death and for developing all of the major chronic diseases all of us spend most of our time studying and being concerned about," Katz said.

"And so I think of this study as an invitation to every mom and dad -- to every family -- to try and shore up their commitment to eating well, and try to make exercise part of their routine culture, and to not smoke," he observed. "It's an opportunity to endow your child with an 80 percent reduced likelihood of ever getting a heart attack or ever dying of cancer."

Still, it's tough in a sedentary, affluent age to take some of these simple steps, Katz added. "It's an incredible opportunity that we have thus far failed to exploit," he said.

Preventing Mosquito Transmitted Disease

The Minnesota Department of Health gives the following tips:

The number of mosquitoes that are actually capable of causing infection in humans is relatively small, but it is always advisable to take preventive measures to protect yourself.

• Wear mosquito repellent containing up to 30% DEET (10% for children).
• Wear long sleeve shirts and pants.
• Avoid outdoor activity at peak mosquito feeding times (dawn and dusk).
• Eliminate water-holding containers (buckets, tires, etc.) from your property.This will reduce numbers of several mosquito species.

Fat Confusion

Everyone needs some fat in their diet. What kind of fat you consume is the important point.

Saturated fats, primarily found in animal sources including red meat and whole milk dairy products, raise the low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD). Substitute lean meats, skinless poultry, and low-fat or nonfat dairy products, fish and nuts. Other saturated fat sources include vegetable oils such as coconut oil, palm oil and foods made with these oils.

Trans fat raises low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD), as well as lowering HDL, or good cholesterol. Trans fats are created by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation. Primary sources of trans fat are vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Monounsaturated fats - People following traditional Mediterranean diets, which are very high in foods containing monounsaturated fats like olive oil, tend to have lower risk of cardiovascular disease, Primary sources are plant oils like canola oil, peanut oil, and olive oil. Other good sources are avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds.

Polyunsaturated fats – These includes the Omega-3 and Omega-6 groups of fatty acids which your body can’t make. Omega-3 fatty acids are found in very few foods – primarily cold water fatty fish and fish oils. Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. See below for more on Omega-3. Other sources of polyunsaturated fats are sunflower, corn, soybean, and flaxseed oils, and walnuts. It is important to know that these oils become unhealthy when heated due to the formation of free radicals, which can lead to disease.

Don't be confused about what your body needs to stay healthy.

For more information on healthy diets check out http://www.helpguide.org/.

Journal It!

Keep a wellness journal and write a quick note to yourself at the end of each walk. Write down the amount of time you walked, how many steps you took, where you went, and how you felt before and after.

Look back on previous entries to celebrate progress and see where your routine needs improvement. By recording how you feel at the end of every walk, you'll also have a quick reference any time you need motivation.

Baked Blueberry French Toast

Try this great recipe from the Staff at the Mayo Clinic:

Serves 9
Ingredients:
12-inch French or sourdough baguette
4 egg whites
1 cup fat-free soy milk
¼ teaspoon nutmeg
1 teaspoon vanilla
4 tablespoons brown sugar, divided
¾ cup blueberries, coarsely chopped
1 tablespoon canola oil
¼ cup chopped pecans, toasted (optional; not included in the nutritional analysis)

Directions:
Spray a 9-inch square baking dish with cooking spray. Cut 10 1-inch-thick slices from baguette. Arrange in baking dish. In a large bowl, whisk egg whites until frothy. Then whisk in milk, nutmeg, vanilla and 2 tablespoons brown sugar. Pour evenly over bread, turning slices to coat evenly. Cover pan. Chill at least 8 hours or overnight, until liquid is absorbed by bread. Preheat oven to 400 F. Drop blueberries evenly over bread. In a small bowl, stir together 2 tablespoons brown sugar and oil, and pecans if you wish. Spoon evenly over bread. Bake, uncovered, about 20 minutes, until liquid from blueberries is bubbling.

Nutritional Analysis (per serving)
Calories 146 Cholesterol 0 mg
Protein 5 g Sodium 259 mg
Carbohydrate 25 g Fiber 1 g
Total fat 3 g Potassium 79 mg
Saturated fat 0.5 g Calcium 65 mg
Monounsaturated fat 1.5 g

Good Food, Regular Exercise, No Stress

Eat healthy; get regular exercise; handle your stress. A new study in the current issue of Obesity reinforces that this is still the best way to stay healthy.

The study that was recently concluded studied female monkeys placed in a community setting. The females with the most stress had the most stomach fat. Social stress sends body fat to the stomach and this in turn raises your risk for heart diseases.

For more details see the article published in HealthDay on the Medline Plus web site.

Back to School Health Tip

School shopping has begun! If you are buying a new or a first backpack for your child the American Academy of Pediatrics has the following tips:

• Choose a backpack with wide, padded shoulder straps and a padded back.
• Pack light.
• Organize the backpack to use all of its compartments. Pack heavier items closest to the center of the back. The backpack should never weigh more than 10 to 20 percent of the your child’s body weight.
• Always use both shoulder straps. Slinging a backpack over one shoulder can strain muscles.
• Consider a rolling backpack. This type of backpack may be a good choice for students who must tote a heavy load. Remember that rolling backpacks still must be carried up stairs, and they may be difficult to roll in snow.

Don't Quit! Keep Trying!

Don't let one slip knock you off track!

If you've been less active or not eating as healthfully as you'd like to, use it as an opportunity to start fresh with renewed energy and enthusiasm. Remember to not feel guilty! One lapse won't prevent you from reaching your long-term health goals. Put it in perspective of a whole lifetime of healthy choices.

Save Calories

Save calories in the kitchen!

The right cooking equipment can help you make healthy, delicious meals with fewer calories.

Try these great gadgets:
Silicone baking sheets and nonstick pans - they eliminate the need to grease before you bake.

Salad spinner - dries your leafy greens so that excess moisture doesn't water down your salad dressing and tempt you to use more than you need.

Spray bottle or "mister" - allows you to apply just the right amount of oil, dressing, or marinade.