Women's Health Roundup

During the everyday bustle and hustle it is important to remember to take care of yourself.


Check out the guidelines in this note from the Federal Citizen Information Center.

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Think Fruit!

Look at the picture and see if you feel like having fruit for your afternoon snack.  According to a recent HealthDay article visualizing healthy eating helps people do it.

So think of a fruit salad and then see if that is what you crave instead of chips.

Read the HealthDay article for more information.

Bone Marrow Drives in Hibbing

Thousands of patients search for their life-saving donor and hope they find the ONE person who can make their transplant possible and give them a second chance at life.

They depend on YOU. Contact Robin at 218-996-1008 with any questions or go to http://www.getswabbed.org/.

Attend a local Bone Marrow Donor Drive:
• March 12, 2011 - 10:00am -- 4:00pm at the Irongate Plaza (during the Perrella Home Show)

• March 16, 2011 - 9:00am -- 2:00pm - Hibbing Community College
or 12:00pm -- 6:00pm - Fairview University Medical Center Mesabi & the Hibbing Memorial Building

What Do Fats Do in the Body? - Inside Life Science Series - National Institute of General Medical Sciences

What Do Fats Do in the Body? - Inside Life Science Series - National Institute of General Medical Sciences

Get Off the Couch Now!

If you plan on getting out and being more active once spring weather rolls in, now is the time to prepare.  Start stretching and getting into shape ahead of time to prevent injuries, sprains, and strains.  A checkup, improved strength, flexibility can help prevent injuries when starting a new sport.

Read this recent HealthDay article for the doctor's advise.

Learn More About Dietary Fats

Dietary fats are not all bad. They are a major source of energy and also help your body absorb vitamins. Fats make food taste better. Fats are not all the same and yes some are bad. Learn some important clues on how to tell the difference. Click on the following link for some authoritative information.


http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000095.htm

Portion Control

Portion control is one of the major topics that needs to be discussed when talking about weight loss.  Some suggestions for contolling the amount of food you eat at one sitting include:


•Put meals on smaller plates so that the portion appears larger.

•Divide snacks into small portions  - don't sit down with the whole bag.
•Separate leftovers into small portion sizes, instead of storing them in larger containers.

•Serve food away from the table, which may limit family members from going back for seconds.
•Eat meals slowly, and make sure they contain plenty of fruits and vegetables.

•Split orders at a restaurant.

•Skip the plus-sized value meals at fast-food eateries.

Healthy(ish) Marshmallow Cereal Bars

3 Tbs oil (use one with low saturated fats, like canola oil)
3 cups miniature marshmallows

6 cups low sugar cereal (puffed brown rice, puffed kamut, puffed wheat, Kashi, Wheaties, Total, Special K)

1 Tbs honey (keeps it moist and chewy)

optional additions:

3/4 cup nuts (slivered or chopped almonds, walnuts, pistachios, pecans, cashews, sunflower seeds)

1 cup dried chopped fruit (raisins, blueberries, cranberries, cherries, apricots, apples, dates, bananas)

2 tsp extracts or flavorings (vanilla, almond, maple, lemon, orange, cinnamon, anise)

3 Tbs nut butter (soy, cashew, almond)

Protect Your Child from Serious Injury

You may not believe it but Spring is just around the corner.  If you have children that play baseball or softball you will want to read this article in HealthDay News.

Young pitchers who played more than 100 innings a year were 3.5 times more likely to suffer serious elbow or shoulder injuries than those who pitched fewer innings, a 10-year study has found.  Remember, your child is still developing and the strain and stress could cause injuries that will plague them for a life time. 

One Last Chance to RSVP

Date   Wednesday February 16, 2011

Time  5:00‐6:00 PM Social   6:00 PM Meal & speaker

RSVP with selection:
Oriental Chicken Salad or Montreal Steak Salad

Location   Zimmy’s

Additional Info:  Cost: $17.00 Chamber of Commerce members or $20.00 non‐members

Join us for this wonderful event.

Healthy eating usually means what foods you "should" eat or what foods you should "feel bad" about eating. True healthy eating means much morethat just WHAT you eat. This approach, called mindful or intuitive eating, is an approach thatfocusesonWHY you eat and HOW you make food choices rather than just WHAT you eat.It's not a diet; it's a way of thinking;a way of living.

Dr. Jillian Lampertprovides nutrition education and counseling. Jillian is on the board of the Academy for Eating Disorders, and co-chairs its Nutrition Special Interest Group. She has authored numerous book chapters and articles on nutritional treatment of eating disorders, body image, sports participation and adolescent health. She completed her doctorate in nutrition and epidemiology, master’s of public health and dietetic internship at the University of Minnesota and a master’s in nutrition at the University of Vermont.

　
RSVP BY FRIDAY, FEBRUARY 11TH TO THE HIBBING AREA CHAMBER
218-262-3895 OR
EMAIL HIBBCOFC@HIBBING.ORG

Benefits for People that Quit Smoking

NIH Medline Plus lists the following benefits for those that quit smoking:

•20 minutes after quitting: Your heart rate drops.


•12 hours after quitting: The carbon monoxide level in your blood returns to normal.

•2 weeks to 3 months after quitting: Your heart attack risk begins to drop, and lung function improves.

•1 to 9 months after quitting: Your coughing and shortness of breath decrease.

•1 year after quitting: Your added risk of coronary heart disease is half that of a smoker's.

•5 years after quitting: Your stroke risk is reduced to that of a nonsmoker's.

•10 years after quitting: Your lung cancer death rate is about half that of a smoker's.

•15 years after quitting: Your risk of coronary heart disease returns to normal.

Recognize a Heart Attack

February is American Heart Month. Many people do not know the signs a woman displays when having a heart attack. Follow the links in this article to learn more about both prevention and recognizing the signs of trouble.

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Schedule 30 Minutes Every Day

There are 1440 minutes in every day. Do something active for at least 30 of them. It does not have to be something you hate. It does not have to hurt. Get more information and valuable links from Medline Plus.


http://www.nlm.nih.gov/medlineplus/exerciseandphysicalfitness.html

It's a Great Sport

For a great time and some good exercise try out the Carey Lake Cross Country Ski Trails.  They are beautiful!  There are 8 miles of groomed trails for classic and skate skier.  Ski trails at Carey Lake are in a quadrant pattern and range from easy to difficult.

For a pdf copy of the trail map, click here.
 
For trail conditions, updates, and other information about skiing in Hibbing check the website of the Hibbing Nordic Ski Club.

Resuts of Another Study on the Benefits of Walking.

The More You Walk, the Lower Your Diabetes Risk: Study

.

10,000 steps daily 5 days a week three times more protective than just 3,000 steps a day.

Easy Recipes to Help You Eat Your Fruits and Veggies

The holiday season is over and all the extra goodies have been eaten. Time to start eating more fruits, veggies, and whole grains. It doesn't have to be hard. Check out some great tips and websites posted by the Federal Citizen Information Center - Bookmark and Share.

You will find fun, easy, and delicious recipes and healthy eating tools. Your family will love it. Enjoy!

More evidence olive oil and veggies help the heart

Did you know that heart disease is the number one killer of women in the United States?  Two thirds of the women that have a heart attack fail to make a recovery.  All women should take steps to prevent heart disease right now!  Don't put it off.

Get some tips by reading the article recently published by Reuters Health.

New Year Dieting Resolutions

It is the New Year resolution time again.  If you resolve to lose weight every year and it never quite works out, read this HealthDay article. 

Baby steps may be the answer to boosting your success.

Managing your weight with healthy eating : MedlinePlus Medical Encyclopedia

Managing your weight with healthy eating : MedlinePlus Medical Encyclopedia

In order to manage your weight effectively you need to know what a balanced diet is for you. Read this article for tips and good food choices.

Important Information About Lead In Your Drinking Water

The City of Hibbing has found elevated levels of lead in drinking water in some homes and buildings.  Lead can cause serious health problems, especially for pregnant women, and young children.  For more information on the health effects of lead, sources of lead, and reducing your exposure to lead in your water:

1. Pick up the notice being distributed by the City at the Hibbing Public Library.
2. Visit the Public Utilities website at http://www.hpuc.com/
3. Visit the EPA's website at www.epa.gov/lead
4. Call the PUC at 218-262-7725.