Great Website for Women

Womenshealth.gov is a great source for information for women, teens, and girls. 

The website offers the following tips for a heart healthy diet:
•Eating plenty of vegetables and fruits.

•Making at least half of your daily grain consumption whole grains. These may include whole-grain barley, brown rice, whole-grain corn and oatmeal.

•Eating low-fat dairy foods, such as yogurt, cheese and milk.

•Getting lots of nuts and dry beans, lean meat, fish and poultry without the skin.

•Favoring polyunsaturated and monounsaturated fats via vegetable oils, fish and nuts.

•Avoiding: saturated and trans fats, sodium (salt), cholesterol and added sugars.

Holiday Season Safety Tips

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From picking a fresh tree to treating burns in the kitchen, these savety tips are worth repeating.

Walk Indoors During the Cold Months

Regular Walking May Slow Decline of Alzheimer's

Researchers also find that walking 6 miles a week can help prevent onset of disease

So now you have yet another good reason to get out and walk.

Click here for the complete Health Day article.

When the weather is cold and snowy you can walk at one of the following:

1.  Mesabi Mall

2.  Irongate Mall

3.  Hibbing High School

Beef and Vegetable Kebabs

By Mayo Clinic staff

Dietitian’s tip:

Marinating meat before grilling not only adds flavor but also reduces the chance that cancer-causing substances will form on the meat during grilling. Marinating also helps keep meat from burning and charring.



Serves 2

Ingredients

½ cup brown rice

2 cups water

4 ounces top sirloin (choice)

3 tablespoons fat-free Italian dressing

1 green pepper, seeded and cut into 4 pieces

4 cherry tomatoes

1 small onion, cut into 4 wedges

2 wooden skewers, soaked in water for 30 minutes, or metal skewers



Directions

In a saucepan over high heat, combine the rice and water. Bring to a boil. Reduce the heat to low, cover and simmer until the water is absorbed and the rice is tender, about 30 to 45 minutes. Add more water if necessary to keep the rice from drying out. Transfer to a small bowl to keep warm.

Cut the meat into 4 equal portions. Put the meat in a small bowl and pour Italian dressing over the top. Put in the refrigerator for at least 20 minutes to marinate, turning as needed.

Prepare a hot fire in a charcoal grill or heat a gas grill or a broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Thread 2 cubes of meat, 2 green pepper slices, 2 cherry tomatoes and 2 onion wedges onto each skewer. Place the kebabs on the grill rack or broiler pan. Grill or broil the kebabs for about 5 to 10 minutes, turning as needed.

Divide the rice onto individual plates. Top with 1 kebab and serve immediately.



Nutritional Analysis (per serving)

Calories 330
Cholesterol 50 mg
Protein 22 g
Sodium 370 mg
Carbohydrate 48 g
Fiber 4 g
Total fat 5 g
Potassium 620 mg
Saturated fat 2 g
Calcium 37 mg
Monounsaturated Fat 2 g

Consumer Updates Serious Concerns Over Alcoholic Beverages with Added Caffeine

Consumer Updates Serious Concerns Over Alcoholic Beverages with Added Caffeine

Read this article and find out about the latest information on the "malt versions" of alcoholic / caffeinated drinks.

World AIDS Day

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Get informed and stay safe.

With the information and links in the article from the FDA Office of Women's Health and the Federal Citizen Information Center, you can find out how to protect yourself and your loved ones from HIV infection and learn what's being done to fight the spread of HIV and AIDS.

Tips for Staying Safe on the Roads This Winter

1.  Take your car in for a checkup.  Breaking down on the side of the road is not safe.
2.  Create a car safety kit.  If you do get stranded a safety kit may keep you more comforable and safe.  Things to include are a blanket, flashlight with extra batteries, radio, first aid kit, jumper cables, granola bars, bottled water, ice scraper, and an extra pair of warm gloves, a hat, and boots.
3.  Start early and slow down. 
4.  Drop the destractions.  No texting, no fiddling with the GPS, no phone calls.  Put your hands on the steering wheel and focus on the road and what is going on around you.

Happy winter travels!

Quit Smoking

SmokeFree.gov outlines why quitting smoking is so difficult and offers tips to help smokers develop strategies to quit smoking and stay quit for life.

Just click HERE for links and additional information.

The time time to quit is now

500 Revolutionary Recipes for Better Living

New York Times bestselling author, Mark Bittman has written a new cookbook. You will want to look at "The Food Matters Cookbook" for straightforward ideas on easy, delicious foods that are as good for you as they are for the planet.
Since his own health prompted him to change his diet, Bittman has perfected cooking tasty dishes based on vegetables, fruits, and whole grains. Meat and other animal products are often included--but no longer as the main centerpiece dish.

Bittman also offers advice on how to find sustainable and flavorful meat and how to shop for dairy products, grains, and vegetables without waisting money on fancy organic labels. Lose weight, eat healthier, and heal the planet just by using the recipes and advice in this cookbook.

For more information visit Bittman's website at www.markbittman.co/ and check out his book at the library.

Save the Date

FREE


Special Screening & Panel Discussion

Monday, November 22nd, 5:00-6:30 p.m.
Fairview Plaza, Hibbing in the Taconite Room.

FREE

“COLD TURKEY” sandwiches to the first 75 people in the door.

For more information:  218-726-4721 or northland@LungMN.org

Most people believe smoking is an individual choice.  But in reality that choice is shaped by many things and impacts many people lives.  This event is a special screening of "Tobacco Addiction: the Unfiltered Truth".  The film offers a glimpse into the personal journeys of four Minnesotans that suggests the "choice" to use tobacco isn't as simple as it seems.  A panel discussion will following the screening.

Dietary Fats

Fat is a major source of energy and aids your body in absorbing vitamins. It's important for proper growth, development and keeping you healthy. Fat provides taste to foods and helps you feel full. Fats are an especially important source of calories and nutrients for infants and toddlers. Dietary fat also plays a major role in your cholesterol levels.


But not all fats are the same. You should try to avoid



•Saturated fats such as butter, solid shortening, lard and fatback

•Trans fats, found in vegetable shortenings, some margarines, crackers, cookies, snack foods and other foods made with or fried in partially hydrogenated oils

Try to replace them with oils such as corn, canola, olive, safflower, soybean and sunflower. Of course, eating too much fat will put on the pounds.



Food and Drug Administration

Healthy Snacks Don't Have To Be Boring

Healthy snacks are not limited to carrots and apples.  Try the following:

• Whole wheat pretzels with spicy mustard.
• Rice cakes with peanut butter and raisins.
• Low-fat fruit yogurt.
• Try a hot chocolate drink instead of a chocolate bar. (An 8-ounce mug of hot chocolate has only 140 calories and 3 grams of fat. A chocolate bar, on the other hand, has 230 calories and 13 grams of fat.)
• Substitute nonfat frozen yogurt or sorbet for ice cream.
• Baked tortilla chips instead of regular corn chips and pair them with salsa instead of sour cream.
• Air-popped popcorn.
• Whole-wheat fig bars.
• Spread peanut butter on celery sticks and top with raisins.
• Peel several very ripe bananas, break them into 1-inch pieces, and freeze the pieces in a sealed plastic bag. Just before serving, whirl the pieces in the blender with a small amount of water or juice. Serve right away. Add berries for a different flavor or top with fruit or nuts.
• Warm a pita in the oven on low, then cut it into small triangles. Dip it in a tasty, low-fat hummus.
• Combine 1 cup whole-grain toasted oat cereal with ¼ cup chopped walnuts and ¼ cup dried cranberries for a healthy trail mix.

Remember to use MODERATION when snacking. 

Reduce Your Sugar

Even with Halloween and all that extra candy looming on the landscape you should remember that added sugar in your diet can lead to obesity, high blood pressure, and a host of other problems.  There are a few simple things you can do to cut back on the added sugar in your diet. 

Read "Reducing Sugar: How Sweet It Is" on the America on the Move website.



Calculate Your Body Mass Index

Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. Go to

Click here to go to the BMI calculator

to compute your BMI.  Also check out the links for healthy recipes, healthy weight tools, and a host of other great information.

Safe and Healthy

Today's children are growing up in an online, digital world.  They are almost always "connected".  Parents need to be aware of the dangers so they can protect and empower their kids in the digital world.

"CyberSafe" by Gwenn Shurgin O'Keeffe is a must read.  This informative book will help parents understand things like:

• Cyberbullying
• Hazzards of social networking sites
• The ins and outs of online gaming and virtual worlds
• What is available in parental control systems and what they allow you to monitor
• Digital footprints (and how your child can make a good one)

The book has been approved by the American Academy of Pediatrics and is dedicated to the health of all children.  Parents can find this title in the new book section at the Hibbing Public Library in 303.4834.

Black Bean Salad

Ingredients:


• 1 cup granulated sugar

• ½ teaspoon pepper

• 1 teaspoon salt

• ½ cup salad oil

• ¾ cup cider vinegar

• 1 #10 can black beans, drained

• 1 ¼ cup diced green pepper

• 1 ¼ cup diced red pepper

• ½ cup diced onion

• 1 ¼ cup whole kernel corn, drained

• 2 teaspoons minced fresh garlic

• ¼ cup jalapeno peppers, drained (optional)

Directions:

• Combine the sugar, pepper, salt, salad oil and vinegar until blended and refrigerate.

• Combine the remaining ingredients.

• Add dressing, mix together to coat evenly.

• Cover and refrigerate.

• This salad should marinate for several hours or overnight to allow the flavors to develop.

• Serve ½ cup portions.

• Yield is 20 - ½ cup servings

Nutritional Information Per Serving:

• 380 calories

• 0 mg. Cholesterol

• 587 mg. Sodium

• 7 g. fiber

• 34 g. Carbohydrates

• 4 g. Total Fat

• 0 Trans Fats

Foods Are Not Good or Bad

A healthy eating style is like a puzzle with many parts.  Each part--or food--is different.  Some foods may have more fat, sugar or salt while others may have more vitamins or fiber.  There is a place for all these foods.  What makes a diet good or bad is how foods fit together.  Balancing your choices is important.  Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals.  And don't forget about MODERATION.  If two pieces of pizza fill you up, don't eat a third.



October is Children's Health Month

In addition to good nutrition and plenty of fun and exercise, all children need to breathe clean air, drink safe water, and live in healthy communities.  Children, by their very nature, deserve our focused attention and care. Their bodies are different than adults, their behaviors are different, and their interactions with the environment are different. Protecting the health of children is a compelling inducement to improving our environment, both during Children’s Health Month and throughout the year, in the United States and around the world.

To learn more go to the EPA's Children's Health Month 2010 page.



Enter Your Recipes and Win!

Let's Move! toward healthier food in school.

You could win up to $12,000 in prizes by creating nutritious

school lunch recipes that kids love to eat!

Go to "Recipes for Healthy Kids" for more information.

Ten Healthy Eating Tips for the Busy College Student

The average college student is often pressed for time, under a lot of stress and eating on the go. You may find it difficult to avoid bad habits like skipping meals or frequenting fast food restaurants. But eating a healthy diet can help you feel better, cope with stress and perform better in the class-room and on the athletic field. It really isn't that hard to get started.

1. Eat a good breakfast. Studies show that skipping breakfast detracts from scholastic achievement. When there isn't time to sit down and enjoy your morning meal, grab a bagel, piece of fruit, and some juice. Most of these items can be easily stored in your dorm room.
2. If you must eat fast foods, choose wisely. Choose pizza with half the cheese, a regular size roast beef sandwich, baked potato, or green salad with reduced calorie dressing. Limit high fat offering like french fries, fried chicken or fish sandwiches and watch out for salad dressing.
3. Keep healthful snacks on hand so if hunger strikes during a late night study session, you won't be tempted by vending machine candy, chips, or ice cream. Possibilities include fresh or dried fruit, pretzels, unbuttered popcorn, rice cakes or whole wheat cracker. If you have a refrigerator, consider raw vegetables with low-fat yogurt or cottage cheese dip.
4. Eat plenty of foods that are rich in calcium. People in their early twenties need to be build up stores of calcium in their bodies to prevent osteoporosis in later life. If you don't like milk, try to include ample amounts of low-fat yogurt, low-fat cheese, and green leafy vegetables in your diet.
5. If you need to lose weight, do it sensibly. Starvation and/or diets that offer a quick fix usually backfire and are harmful. There is not truth to the theories that suggest eating foods in any particular combination will promote weight loss. The only safe way to lose weight, feel good while doing it, and keep it off is to eat a balanced diet.
6. Sugar provides calories in your diet but few other nutrients and it contributes significantly to tooth decay. Use it sparingly and consider sweetening coffee, tea, cereal and fruit with diet sweeteners instead.
7. The dining hall salad bar can be either an asset or a detriment to you diet depending on how you choose from it. Of course, leafy greens, raw vegetable and fresh fruit are beneficial. But if you choose lot of creamy dressing, bacon bit, and mayonnaise based salads, the calories and fat may equal or even exceed those of a burger and fries.
8. If you drink alcohol, keep in mind that it supplies calories but no nutritional value. A light beer, a glass of wine, or an ounce of liquor each has about 100 calories. There are also many health problems associated with drinking alcohol.
9. Drink lots of water. Your body needs at least eight glasses a day, and if you exercise vigorously, you may need more. To remind yourself, carry a water bottle along to class and keep it handy during late night study sessions.
10. Remember, food is a lot more than nourishment for our bodies. Enjoy and savor it.