What To Look for in a Sport Shoe

The American Academy of Orthopaedic Surgeons says you should pay attention to these features when shopping for athletic shoes:

• Shoes for aerobic exercise need sufficient shock absorption, cushioning, a flexible sole and enough stability.
• Shoes for court sports need a good sole that is specific to your sport.
• Shoes for field sports need cleats, spikes or studs, and a cushioned insert.
• Winter-sport shoes should have a snug fit and plenty of ankle support.
• Track and field shoes depend on the sport, so it's important to ask your coach about proper shoes.
• Specialty-sport shoes should fit according to the sport -- for instance, cycling shoes should fit snugly.
• Outdoor-sport shoes need warmth, good tread and plenty of support.

Healthy Foods, Healthy People, Healthy Communities

The St. Louis County Extension Office is conducting a one-day conference on home fruit and vegetable production as a part of its Healthy Foods Initiative to improve access to healthier food as a means of improving the health of individuals and communities.  Topics include information on vegetable varieties, small space gardening, growing hardy fruiting shrubs, small fruits and fruit trees, and success secrets for the northern gardener.

The conference will begin at 8:30 a.m. on Saturday March 17, 2012 at the Clinton Community Center, 8907 Hwy. 37 in Iron, MN.

The program will feature Dr. David Wildung, Professor Emeritus, University of Minnesota, Robert Olen and Kendall Dykhuis of the County Extension Office, and several area gardeners.  Dr. Wildung developed the Minnesota half high blueberries and co-introduced several other fruit cultivars including Snowsweet and Honeycrisp apples, and Mesabi Strawberries.  He will discuss tree fruits, small fruits and fruiting shrubs including the recently introduced “Honeyberries”.  Robert Olen will present recent research on vegetable and tomato varieties for northern Minnesota as well as information on container and small space gardening.  The program will also feature a gardeners’ round table discussion and “Secrets to Success: What Every Gardener Should Know.”

The cost of the program is $40 which includes lunch, refreshments, and a 2012 reference book developed specifically for the program.  For more details, call 218-733-2870 or visit www.stlouiscounty.org/ext.

Brochures for the program are available at the Hibbing Public Library.

In 1994 the "Velvet & Iron" Women's Conference was created by three area women.  They wanted women to have the opportunity to attend a local wellness event that would be educational, inspirational, and give them an opportunity to socialize and have fun.

Since that time the conference has continued to be an annual event and is sponsored by many community organiztions.  Once again, the program will be at the Hibbing Memorial Building on Friday, April 13, 2012.

Registration Fee $25.00

Pre-register and pay by Wednesday, April 6, 2012

To register call:  218-362-6264

Mail registrations payable to Fairview UMC-M to:

Lisa Schneider

Accounting Department

Fairview RRHS

750 East 34th Street

Hibbing, MN  55746

Recipe Finder from SNAP

Need help finding creative ideas to use leftovers, low cost proteins, "one pot" meals, and recipes with a limited number of ingredients that are commonly found?  Try the Recipe Finder on the Snap-Ed Connection.

The majority of recipes in the database were submitted by nutrition educators in the Supplemental Nutrition Assistance Program (SNAP). Additional recipes are from government agencies or other health professionals and organizations. Unless stated, recipes have not been tested.

Recipe Finder

Over-the-Counter Drugs

Over-the-counter drugs (OTC drugs) can be bought without a prescription but should be treated and taken with the same care as prescription drugs.  It is very important to read the label and to use the drug in the best and safest way.

The FDA has passed a law about the labels on OTC drugs.  The label on an OTC product will use common words that are easy to understand, the print should be big and easy to read, and the label should look the same and be in the same place on every product.

The following facts should be listed:

1.  Active ingredients - what is in the product that makes it work.
2.  What the drug is for.
3.  What problems it is used to treat.
4.  Who should not take the product and problems to watch out for.
5.  How much to take and when to take it.
6.  What else is in the product.  People should check if they are allergic to something in the drug.

By reading the label you should be able to compare products and choose the best one for your illness.  The product will work its best because you can use it the right way and you will have all the information you may need if there are problems.

To learn more go to the FDA Center for Drug Evaluation and Research.

Source of the above information:  FDA Office of Women's Health.

Setting Realistic Exercise Goals

The U.S. Centers for Disease Control and Prevention suggests how to set exercise targets:

• Talk to your doctor about exercise, and set up time on your calendar to work out.
• Establish long-term goals, including incremental increases to your exercise plan.
• Make your goals specific and measurable so you can gauge whether or not you're meeting them.
• Make your goals attainable and realistic.
• Make your goals relevant to living a healthier, longer life.
• Set realistic time limits for achieving your goals.

Generic Drugs

A generic drug is a copy of a brand name drug. 

• Generics work the same.
• Generics are safe and effective because they use the same substances.  It will also have the same risks as the brand name drug.
• Generic drugs are just as strong, pure, and stable. 
• Generic drugs may look different because inactive parts such as colors and flavors may be different.
• Generics work the same way and in the same amount of time.
• Both brand name and generic drug factories must meet the same standards

Brand name drugs are protected by patent for 20 years.  A patent gives only that one company the right to sell the drug.  This protects those who create the drug and pay to research, develop, and market it.  When the patent expires, other drug companies can create generics, but they must be tested by the maker and approved by the FDA.  The generics can sell at a lower price because there are no up-front costs for research and development.  Also, there are more people trying to sell the drug and this keeps the price down.

Today, almost half of all prescriptions are filled with generic drugs.  Contact your doctor, pharmacist, or insurance company for information on using generics.

To learn more about Generic Drugs go to the Food and Drug Administration.

The source of the above information is from the FDA Office of Women's Health.

Health Tip: Offer Healthy Breakfast Choices

The Academy of Nutrition and Dietetics offers these healthier breakfast choices:

• Eliminate doughnuts in favor of whole-grain waffles and reduced-sugar syrup.
• Instead of regular bacon, opt for turkey bacon or Canadian bacon.
• Cut white toast in favor of whole-wheat or whole grain toast, and top with reduced-fat peanut butter.
• Skip sugary cereals in favor of whole-grain, low sugar cereals topped with berries.

Source: HealthDay

New book on "Wheat in Your Diet"

Dr. William Davis is Medical Director of the Track Your Plaque program and advocate of early heart disease prevention and reversal. He practices preventive cardiology in Milwaukee, Wisconsin.  His new book (now available at Hibbing Public Library) is "Wheat Belly:  lose the wheat, lose the weight, and find your path back to health."

According to Dr. Davis
Wheat Can…

1. Accelerate weight gain* as it is one of the largest sources of carbs.
2. Cause Celiac Disease, nervous disorders, and other maladies due to Gluten.
3. Accelerate weight gain* due to its high Glycemic Index (comparable to table sugar).
4. Cause protracted sugar highs and lows (usually 2 hours apart) contributing to weight gain*.
5. Cause inflammation, osteoporosis, arthritis, joint pain, etc. due to its acidity.
6. Stimulate appetite, contributing to weight gain*.
7. Accelerate glycation leading to accelerated aging, skin deterioration, acne, rashes, and hair loss.

* weight gain is a known risk factor/precursor for cardiovascular disease, Diabetes, etc.

Read Dr. Davis' book, discuss it with your doctor, and decide for yourself if cutting wheat from your diet is good for you.

What's in Your Lunch Box?

What a healthy lunch can look like, whether you are packing it from home or eating out.

Tuesday, March 6, 2012

11:30 am -  1 pm

Hibbing Community College

Eat a healthy lunch and listen to speaker: Katherine N. Brau, Professor Physical Education / Health at Hibbing Community College.  Learn important basic nutrition and healthy choices that you can make at home or eating out.

Self serve salad bar and beverage

Cost for lunch is $12 for Chamber members / $14 non-members

Space is limited!

RSVP by February 28th to hibbcofc@hibbing.org or call 218-262-3895

Sponsored by Hibbing Area Chamber of Commerce, Women's Innovative Network and Hibbing Community College.

Go Red for Women

Enjoy wine, cheese, and chocolate while learning about the importance of women and heart disease.

Speaker:  Dr. Teresa St. George, Family Medicine at Fairview Mesaba Clinic, Mt. Iron

Wednesday, February 22, 2012
Crown Ballroom, Hibbing (old Elks building)
5:30 p.m. - Reception
6:00 p.m. - Presentation

Learn about:

• Risk factors that increase risk of developing heart disease
• Symptoms of heart disease
• Simple strategies and healthy behaviors to maintain heart health
• Local cardiology services

$5.00 to attend

RSVP to 362-6224 by February 14, 2012.

Sponsored by Fairview Range, Hibbing Area Chamber of Commerce, and Women's Innovative Network.

Show your support for women and heart disease by wearing red.

Back Pain and Your Weight

See this HealthDay article.

Back pain is one of the most common medical problems, affecting 8 out of 10 people at some point during their lives. Back pain can range from a dull, constant ache to a sudden, sharp pain. Acute back pain comes on suddenly and usually lasts from a few days to a few weeks. Back pain is called chronic if it lasts for more than three months.

If your back pain is severe or doesn't improve after three days, you should call your health care provider

Beat the Winter Blues

Check out the following web sites for valuable information on seasonal depression or SAD.

Medline Plus information on Seasonal Affective Disorder

FDA site with information on signs of depression

T2 Mood Tracker AP for you iPhone or Android


Don’t let the winter blues keep you down. Use this information to help you take the steps you need to begin to feel better.

 

Reduce Heart Attack Risk

Six Key Steps To Reduce Heart Attack Risk

Taking these steps will reduce your risk of having a heart attack:

	Stop smoking
	Lower high blood pressure
	Reduce high blood cholesterol
	Aim for a healthy weight
	Be physically active each day
	Manage diabetes Visit the Heart, Blood, and Lung Institute website for more information.

It's Best to Make a Schedule

The American Academy of Orthopaedic Surgeons suggests how to create a workout schedule:

• Create a weekly schedule that includes time off.
• Start out by scheduling moderate-intensity exercise of about 30 minutes per session, including a variety of activities from walking to gardening.
• Consider scheduling shorter intervals at first, such as by allocating two 15-minute workouts per day instead of one 30-minute block.
• Avoid skipping a workout in the beginning if you feel sore, unless you feel severe pain or notice any swelling.
• Schedule workouts in the time of day that's most comfortable. Avoid exercising just after a meal or outdoors when it's too hot or too cold.
• Wear comfortable, supportive shoes that fit well.

Eat Slowing and Enjoy

Some tips for eating out.  They may keep you from consuming extra - not needed calories.

Have a seat. You can appreciate your food more if you're not eating on the run.

If the restaurant has a TV or other distractions, try to sit away from them.

Pay attention to how you feel while eating. Appreciate the food's flavor and texture.

And keep tabs on when you feel full and should stop eating.

Exercise Hard!

Watch this health video about controlling your blood sugar with physical exercise.

Hibbing Area Chamber Offering 2012 BizicallyFIT Health Challenge

The Hibbing Area Chamber of Commerce is pleased to announce our participation in the 2012 BizicallyFIT Health Challenge.  The web-based Challenge offers Minnesotans a way to kick off 2012 with some healthy competition. Together, teams of coworkers, friends and family will earn points for healthy behaviors like dropping extra pounds and physical activity. Teams from businesses, community groups and families all over Minnesota will compete for online rankings, virtual trophies and the satisfaction of a healthier lifestyle.

 "We are excited to be able to offer this competition to our members.  The 2012 BizicallyFIT Health Challenge is an excellent way for individuals to get more involved in their health," said Lory Fedo, Chamber, President, Hibbing Area Chamber of Commerce. "One of the exciting things about this competition is that it allows businesses to create teams with their employees and begin discussions about healthy lifestyles and their affect on health care costs.  Over the past several years health care costs have been a serious issues for our members, we are excited to be able to offer a team oriented program that brings wellness to the workplace."

 The 2012 BizicallyFIT Health Challenge is a first step towards a lifetime of good health. This challenge offers three core metrics: pedometer steps, exercise minutes and weight loss percentage. Anyone can begin by registering as a team captain and invite people to join your team! Teams can range in size from 1 to 11.

 "Whether you're looking to reclaim your health or are a seasoned athlete, by joining our challenge and conversations with your team members, you'll gain the support you need to succeed," said Tom Mason, President of the Alliance for a Healthier Minnesota, the sponsoring organization.  "The power of teamwork is the best way to get motivated and achieve long-term health goals.

New this year - participants will be able to create mini-challenges and more easily interact with team members and rival teams! The Challenge is open to anyone who lives or works in Minnesota, age 18 and older.

Registration begins January 23, the Challenge will begin February 13 and competitors will enter their final activities on May 4, 2012. Please mark your calendar, spread the word and sign up to receive registration information!

The Vegan Eating Plan

Once the purview of a small group of devotees, more people -- including nutritionists -- are embracing plant-based eating plans.

Read this article on the Mainstreaming of Vegan Eating Plans for more details.

Healthy Weight - It's Not a Diet, It's a Lifestyle

Losing weight takes more than desire. It takes commitment and a well-thought-out plan. Here's a step-by-step guide to getting started from the CDC.