Keep a Food Diary

The Cleveland Clinic suggests that it is a good idea to keep a food diary if you are watching your weight.  They offer these suggestions for starting a food diary:

• Use a notebook, computer or other electronic device.
• Write down what you eat and drink as you consume each item, as well as the date and time. Be as specific as you can.
• Designate columns for when you ate, what you ate, how you felt and how much exercise you got that day.
• Review your journal and analyze your eating habits. Look for scenarios (such as eating out) or emotions that trigger unhealthy choices.

Wash Those Fruits and Vegetables

Remember that fresh fruit and vegetables are not naturally clean.  They can carry residue from pesticides, bacteria from the soil, dirt from the transportation process, and dirt from being handled by the consumer.

So take time to wash those apples, berries, and carrots.  Don't just hold them under the running tap. Rub them under water, for example in a bowl of fresh water. Start with the least soiled items first and give each of them a final rinse.

Washing loose produce is particularly important as it tends to have more soil attached to it than pre-packaged fruit and vegetables.  Peeling or cooking fruit and vegetables can also remove bacteria.

Winter Sports Safety Tips

When the temperature dips below freezing, outdoor exercise may be the last thing on your mind, but winter sports can be great calorie busters and a good workout for the heart.

Prevent injuries with tips from MedlinePlus and Health Day.

Lifestyle Changes Key to Weight Loss in New Year

If you have made a New Year resolution to lose weight remember the best way to reach your goal is with small steps.  Small steps can help you finally achieve that elusive resolution.

See what the experts have to say at Medline Plus.

Intensive Lifestyle Changes Keep Type 2 Diabetes at Bay

An intensive lifestyle intervention program that includes weight loss and increased exercise can bring about a remission of type 2 diabetes in people who have had the disease for several years. The catch? Less than 2 percent of the people who tried it were able to achieve a complete remission, and if they don't maintain the changes, it's likely that their diabetes will quickly return.

See the complete article at:


MedlinePlus: Trusted Health Information for You

Disaster Distress Helpline Offers Immediate Crisis Counseling

The recent shooting at the Sandy Hook Elementary School in Newtown, Connecticut, continues to bring out strong emotions across the Nation. The Disaster Distress Helpline, 1-800-985-5990, can provide immediate counseling to anyone who needs help in dealing with the many issues and problems that might arise from this tragedy.

For complete information go to the following link.



Disaster Distress Helpline Offers Immediate Crisis Counseling

Make Time for Family Meals

It is the Holiday season and everyone is busy rushing around and the importance of family mealtime is greater than ever.  Results from a study done by Columbia University shows that children who regularly eat family dinners

• get higher grades
• are less likely to have substance abuse issues
• need less validation from their peers

Create a ritual or tradition around your family mealtime that helps to create an enjoyable, positive environment that is free from problems, nagging, and judgment.  Experts on this issue offer the following ideas for developing family rituals:

• light candles
• share highs and lows of the day (the Obama family calls them "Roses and Thorns")
• give different family members the chance to choose the menu and lead the conversation
• make the dinner table an "electronics free zone"

Carina L. Barker, MSW, LICSW, psychotherapist with St. Luke's Mental Health Services says the following about family mealtimes, "Intentional communication helps us connect with each other, ourselves and our values."  She strongly encourages parents to insist on family time, no matter how old your kids are.  "It's never too late to start creating your own family mealtime rituals."

Healthy Eating for Kids and Teens

Your family can buck the trend of childhood obesity and have fun doing it.  From the back cover:

Packed with tools and clever suggestions, this guide will help you answer the following questions:

1. How do I know if my child or teen is overweight?
2. How many calories should my child be eating and which foods provide the right nutrients for growth and development?
3. How do I get my picky eater to eat more fruits and vegetables?
4. How can I get my teen to "pop the soda habit"?
5. How can I get my "couch potato" family to be more active?

The proven strategies in the book can help your child or teen reach a healthier weight and keep it that way.  They can also be used to prevent unhealthy weight gain and to develop healthy eating habits that will last a lifetime.

Find this new book published by the Eat Right Press in new adult nonfiction 613.2083 SHIEL.

Try Nordic Skiing at Care Lake

Cross country skiing is one of the most healthy and beneficial sports around.  It can be enjoyed by all ages and fitness levels.  Nordic skiing also provides a total body workout.  It is the ultimate cardio exercise and a fantastic calorie burner.

If you live in Hibbing it is easy to take in the groomed trails at Carey Lake.  There are 13 miles of trail including both classic and skate trails.  There is even a lit trail for those that like to get out in the evening.  The Carey Lake trails are groomed by the City Services Department.  Ski passes are required.

Carey Lake Ski Passes are available at the Parks and Recreation Office in the Memorial Building:

Family Pass……………..$60.00

Individual Pass……..…$25.00

Youth under sixteen..……Free -  No pass necessary

Daily Pass--- $3.00 on site (Deposit in drop box @ trailhead)

Diabetes Education and Support Group Meeting

According to the CDC in 2011  25.8 million people or 8.3% of the U.S. population had diabetes.  Help and support is key in living a happy and full life with diabetes.

Take advantage of the Diabetes Education and Support Group in Hibbing.  Attend the next event.  Speaker, Jana Bell, RN, CDE, will be presenting, Uncomplicating Complications, on Wednesday, December 19, 2012 from 6:00 to 7:00 p.m. in the Hull Rust Rooms (1^st floor) of Fairview University Medical Center-Mesabi. 

Work on Being Heart Healthy

The American Heart Association offers these heart-healthy suggestions:

• Replace your bad habits with healthier habits.
• Creating new habits takes time, possibly as long as 90 days.
• Approach these changes as replacing bad habits, rather than as depriving yourself.
• Create several small, short-term goals out of one big one.
• Be accountable to a friend you trust.
• Let yourself indulge every once in a while.
• Replace TV with daily exercise.

For Consumers Helping Consumers Reduce Sodium Intake

Most Americans consume way too much sodium, with salt (sodium chloride) being the most common form. That can be a serious health hazard, because excess sodium consumption contributes to the development and escalation of high blood pressure, a leading cause of heart disease, kidney disease, and stroke.

Read this article posted by the FDA for more information.

For Consumers Helping Consumers Reduce Sodium Intake

Silver Sneakers Fitness Program

Join SilverSneakers and stay healthy and independent.  This fitness program is for senior citizens.  Multiple classes are offered at Fairview Range on Mondays through Fridays between 9:00 a.m. and 12:00 p.m.

Call 218-362-6605 for more information.

Dodgeball Anyone?

Hibbing Community Education is looking for anyone interested in creating a team for their new dodgeball league.

Dodgeball will begin January 3rd from 6:00 to 8:30 p.m. in the Greenhaven Gym.  The cost is $30 per person with a team minimum of 6 people and a maximum of 12.

Register your team online by December 14th.  If you have questions just call Hibbing Community Education at 262-0417.

Watch Your Diet When You Travel

The Academy of Nutrition and Dietetics offers this advice for health-conscious travelers:

• Opt for a veggie burger or grilled chicken sandwich topped with lettuce and tomato, or a grilled chicken salad topped with a low-fat dressing.
• At a Mexican restaurant, choose soft tacos or a burrito stuffed with grilled chicken, fish or vegetables.
• Another option is a cup of chili with a turkey sandwich or side salad.
• Choose a veggie or turkey sandwich along with low-fat veggie soup.

Eat a Red Apple Day

Eat a Red Apple Day is celebrated on December 1st of each year and although never verified was probably established to promote the health benefits of the apple.

“An apple a day keeps the doctor away”, dates from the 19^th century Wales.  Medical research has shown that eating apples may reduce the risk of colon cancer, prostate cancer and lung cancer.  Apples do not have any cholesterol and they contain fiber.

So eat a red a red apple on Saturday.  It can’t hurt.

Free Health App from USA.Gov

If you are looking for trusted information on women's health then we recommend "52 Weeks for Women's Health" from the National Institutes of Health.

The National Institutes of Health (NIH), Office of Research on Women’s Health (ORWH), has created the Women’s Health application as a guide for women interested in learning more about their health. With 52 alphabetical health topics, one for each week of the year, the application aims to promote healthy lifestyles by offering practical strategies for women to use each day. The application is an example of how information gained from scientific research can be translated into tips that may help women and their families reduce health risks and improve their quality of life.

For more information or to download the app to your mobile device go to:

http://apps.usa.gov/52-weeks-for-women%27s-health.shtml

Take a Hike Day

Saturday, November 17th is "Take a Hike Day".

Check out the Community Walking Tours on the City of Hibbing website.

The American Hiking Society has a great website with tons of information.

Walking is one of the easiest ways to get the exercise you need to stay healthy.  Walk for exercise, recreation, and transportation.  Take a hike with the family or friends on Saturday.

Healthy Snacking

The Academy of Nutrition and Dietetics gives the following suggestions for steering your children toward healthier snack options:

• Place fresh fruit out in the open where your kids can see and reach it.
• Store these foods in see-through containers.
• Ask your child to create a list of his or her favorite healthy foods. Then fill the list at the grocery store.
• Stock the pantry and refrigerator with snack-size, portable containers of peanut butter, milk, nuts or raisins.

Cross Country Skiing is Great Exercise

If you are interested in finding out more about cross country skiing in the Hibbing area than the meeting being held by the Hibbing Nordic Ski Club is for you.

Informational Meeting
Wednesday, November 14, 2012
7:00 p.m.
Labor Quarters in the Hibbing Memorial Building

Learn about the ski club, city ski rental program, improvements in trail grooming, the high school club team, and the youth ski program.  Season ski passes will be available at the meeting.

For more information, call Gerry Wyland, club president at 218-969-1650

or

Sue Jamar, club member at 218-969-6174.