Hibbing Healthy Lifestyles Coalition - Recipe

Lemon Squares

Ingredients:

2 eggs
5 ½ teaspoons Equal for Recipes or 18 packets Equal sweetener or ¾ cup Equal Spoonful
¼ cup plus 2 tablespoons lemon juice
4 tablespoons margarine, melted, cooled
1 tablespoon grated lemon rind
Rich Pastry (recipe follows)

Equal sweetener can be substituted with other sweetener products. Nutrition contents might be different from those listed below.

Directions:

1. Beat eggs and Equal; mix in lemon juice, margarine, and lemon rind. Pour mixture into baked pastry.
2. Bake in preheated 350 degree F. oven until lemon filling is set, about 15 minutes. Cool on wire rack.

Rich Pastry

Ingredients:

¾ cup all-purpose flour
2 ½ teaspoons Equal for Recipes or 8 packets Equal sweetener or 1/3 cup Equal Spoonful
1 ¼ teaspoons cornstarch
1/8 teaspoon salt
6 tablespoons cold margarine, cut into pieces
¾ teaspoon vanilla
1 teaspoon lemon rind

Directions:

1. Combine flour, Equal, cornstarch and salt in medium bowl; cut in margarine until mixture resembles coarse crumbs. Sprinkle with vanilla and lemon rind; mix with hands to form dough.
2. Press dough evenly on bottom and ¼ inch up side of 8 inch square baking pan. Bake in preheated 350 degree F. oven until lightly browned, about 10 minutes. Cool on wire rack.

Yield: makes 16 servings.

Nutritional Information:
Each serving provides:
Calories 104
Protein 1 g
Total Carbohydrates 7 g
Total Fat 8 g
Cholesterol 27 mg
Sodium 109 mg
Food Exchanges: ½ bread, 1 ½ fat

50% calorie reduction from traditional recipe.

Hibbing Healthy Lifestyles Coalition - Recipe

Pulled Pork Barbecue

Ingredients:

1 whole pork tenderloin, (about 1 pound), all fat trimmed
1 teaspoon chili powder
½ teaspoon garlic powder
Vegetable cooking spray
½ cup finely chopped onion
1 ½ teaspoons minced garlic
1 can (15 ounces) crushed tomatoes, undrained
1 tablespoon cider vinegar
1 tablespoon prepared mustard
¼ teaspoon maple extract
¼ teaspoon liquid smoke
1 to 2 teaspoons Equal for Recipes or 8 packets Equal sweetener or 1/3 cup Equal Spoonful
Salt and pepper, to taste
6 multigrain hamburger buns, toasted

Directions:

1. Rub pork with 1 teaspoon chili powder and the garlic powder; place in baking pan. Bake in pre-heated 425 degree F. oven until pork is well browned and juices run clear, 30 to 40 minutes. Let stand 10 to 15 minutes. Cut into 2 to 3 inch slices; shred slices into bite-size pieces with a fork.

2. Spray medium saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, about 5 minutes. Add remaining ingredients, except Equal, salt, pepper, and buns, to saucepan; heat to boiling. Reduce heat and simmer, uncovered, until a medium sauce consistency, 10 to 15 minutes. Stir in Equal. Season to taste with salt and pepper. Stir pork into sauce; cook until hot, 2 to 3 minutes. Spoon mixture into buns.

Yield: makes 6 servings.

Nutritional Information:
Each serving provides:
Calories 252
Protein 21 g
Total Carbohydrates 29 g
Total Fat 5 g
Cholesterol 49 mg
Sodium 447 mg
Food Exchanges: 2 bread, 2 ½ lean meat

35% caloric reduction from traditional recipe.

Hibbing Healthy Lifestyles Recipe--Penne Salad Primavera

Ingredients:

1 pound penne or medium pasta shells, cooked and cooled
½ cup fresh or thawed frozen peas, cooked
1 large yellow or red bell pepper, sliced
½ cup sliced green onions
½ cup blanched sugar snap peas
½ cup sliced carrots
1 cup skim milk
½ cup fat-free mayonnaise
½ cup red wine vinegar
¼ cup minced parsley
2 teaspoons drained green peppercorns, crushed (optional)
1 ¾ teaspoons Equal for Recipes or 6 packets Equal sweetener or ¼ cup Equal Spoonful
Salt and pepper

Equal sweetener can be substituted with other sweetener products. Nutrition contents might be different from those listed below.

Directions:

1. Combine pasta, peas bell pepper, green onions, snap peas and carrots in salad bowl. Blend milk and mayonnaise in medium bowl until smooth. Stir in vinegar, parsley, peppercorns and Equal.

2. Pour dressing over salad and toss to coat; season to taste with salt and pepper.

Yield: 6 (1 cup) servings.

Nutrition Information:
Each serving provides:

Calories 190
Protein 8 g
Total Carbohydrates 36 g
Total Fat 1 g
Cholesterol 26 mg
Sodium 188 mg
Food Exchanges 2 bread

63% caloric reduction from traditional recipe

Healthy Weight...For Life!

Attend this free seminar and learn about low glycemic index eating, exercise, stress reduction and supplementation. Find out why Dr. Shari Lieberman's Transitions Lifestyle System really works.

This free informational program is being offered by Certified Transitions Lifestyle Coach, Carla Tichy ((218) 410-0154).

Put this seminar on your calendar.

Fairview University Medical Center-Mesabi

Multi Purpose Room #4

Thursday, January 25th

5:30 until 7:00 p.m.

Call (218) 969-9699 to register.

Start!

Start! is an American Heart Association movement calling on all Americans to live longer, more heart-healthy lives through walking and other healthy habits.

Visit the American Heart Association's web site for more information about this program. Sign up before February 5th and receive up to 12 phone calls from the "All Start! Celebrity WalkForce".

The site reminds everyone that walking is the easiest way to fight heart disease and stroke. Why walking? Because we know that walking is the easiest, most convenient form of activity--and it's free. You don't need special skills, the training of a marathon runner, or a membership at an expensive gym to benefit from walking.

Visit the Start! web site and find tools, walking programs, nutrition information and more!

Race Walking

If your goal is to be able to walk around the block or to walk a marathon (26.2 miles) or to maintain your weight or to lose the unsightly holiday pounds -RACE WALKING IS FOR YOU! No matter what your exercise tolerance or shape, everyone can benefit from the benefits of race walking. You don't have to RACE to race walk.

For more information call Patty Miller with Community Ed at 218 262 0417. Classes held Tuesday Evenings January 16 - February 6th start in HHS room #12 and the hallways from 6:00 - 7:00 p.m.

Hibbing Healthy Lifestyles Coalition Recipe -- Cranberry Guacamole

Yields: 12 servings
"Creamy guacamole studded with colorful and tangy cranberries."

INGREDIENTS:
2 ripe Hass avocados, pitted, peeled and
coarsely mashed
1/2 cup salsa verde
3 tablespoons chopped fresh cilantro or
parsley leaves
1 jalapeno, seeded and deveined, finely
chopped
1 teaspoon coarse garlic salt
2/3 cup dried cranberries soaked in hot water,
drained and squeezed dry

DIRECTIONS:
1. Coarsely mash avocados. Fold in remaining ingredients.
2. Guacamole is best made as close to serving as possible. For short-term storage, seal in an airtight container with a piece of plastic wrap against the surface of the guacamole.

Hibbing Healthy Lifestyles Coalition Healthy Recipe - Blueberry Oat Muffins

Ingredients:
1 cup Quaker Oats (quick or old fashioned, uncooked)
1 cup low-fat buttermilk
1/4 cup egg substitute or 2 egg whites, lightly beaten
2 tablespoons margarine, melted
1/2 teaspoon grated lemon peel
1 cup all-purpose flour
3 tablespoons granulated sugar or fructose or heat-stable sugar substitute equal to 3 tablespoons sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
1 cup fresh or frozen blueberries (do not thaw)

Directions:
Heat oven to 400F. Lightly spray twelve medium muffin cups with cooking spray.
In medium bowl, combine oats and buttermilk; mix well. Let stand 10 minutes. Stir in egg substitute, margarine and lemon peel until blended.
In large bowl, combine flour, sugar or sweetener, baking powder, baking soda and salt; mix well. Add oat mixture all at once; stir just until dry ingredients are moistened. (Do not over mix.) Gently stir in berries. Fill muffin cups almost full.
Bake 20 to 25 minutes or until golden brown. Cool muffins in pan on wire rack 5 minutes; remove from pan. Serve warm.

Yield: 1 Dozen

Nutritional Information:1 muffin (made with granulated sugar, fructose or Sweet One and without salt):

Calories From Fat 25
Total Fat 3 g
Saturated Fat 0.5 g
Cholesterol 0 mg
Sodium 130 mg
Dietary Fiber 1 g
Protein 3 g

amount with sugar or fructose with Sweet One

Total Calories 110 100
Total Carbohydrates 18 g 16 g
Total Sugars 5 g 3 g

Exchanges with sugar or fructose
1/2 starch, 1/2 fat, 1/2 fruit

with Sweet One
1 starch, 1/2 fat

Health Tip - Get Enough Iron

(HealthDay News) -- Your body needs dietary iron to produce hemoglobin, which allows healthy red blood cells to carry oxygen to the body's tissues.Too few healthy red blood cells causes a condition called anemia, and lack of dietary iron is a prime cause.Here's a list of foods that are high in iron, courtesy of the University of Virginia Health System:

Meat, including liver, lean beef, and pork loin.
Seafood like oysters, clams, shrimp, tuna, and sardines.
Fruits, including raisins, figs, dried apricots, and prunes.
Vegetables like spinach, greens, broccoli, lima beans, and avocado.
Raisin bran.
Several kinds of beans, peas, and lentils.

-- Diana KohnleLast Updated: Nov. 07, 2006Copyright © 2006 ScoutNews LLC. All rights reserved.
For more healthy living tips visit http://www.healthday.com/ or http://www.lifeclinic.com/

Hibbing Health Lifestyles Coalition Recipe - Holiday Eggnog

Hibbing Health Lifestyles Coalition Healthy Recipe for the week
Ingredients:

• 2 cups skim milk
• 2 tablespoons cornstarch
• 3 1/2 teaspoons Equal for Recipes
• or 12 packets Equal sweetener
• or 1/2 cup Equal Spoonful
• 2 eggs, beaten
• 2 teaspoons vanilla
• 1/4 teaspoon ground cinnamon
• 2 cups skim milk, chilled
• 1/8 teaspoon ground nutmeg

Equal sweetener can be substituted with other sweetener products. Nutrition contents might be different from those listed below.

Directions:

1. Mix 2 cups milk, cornstarch, and Equal in small saucepan; heat to boiling; boil, stirring constantly for 1 minute. Beat eggs in medium bowl. Mix about half the milk mixture into eggs; then add this egg mixture to remaining milk in saucepan. Cook over low heat until slightly thickened, 1 to 2 minutes, stirring constantly. Remove from heat and stir in vanilla and cinnamon. Coll to room temperature; refrigerate until chilled, or until serving time.
2. Stir 2 cups milk into custard mixture; serve in small glasses or punch cups. Sprinkle lightly with nutmeg.

Variations: If desired, 1 to 1-1/2 teaspoons rum or brandy extract can be stirred into the eggnog.

Yield: Makes 8 servings

Nutritional Information:
Each serving provides: amount per serving
Calories 79
Protein 6 g
Total Carbohydrates 10 g
Total Fat 1 g
Cholesterol 55 g
Sodium 79 mg
Food Exchanges 1 milk
49% calorie reduction from traditional recipe.

"To submit a healthy recipe or tip for consideration, forward it to Lory Fedo at lfedo@hibbing.org, send it to Hibbing Area Chamber of Commerce at P.O. Box 727, Hibbing, MN 55746 or drop it off at the Chamber office located at 211 E. Howard St."

Hibbing Health Lifestyles Coalition Recipe - Low Sugar Cranberry Orange Bread

Low-Sugar Cranberry Orange Bread

Ingredients:
2 cups all-purpose flour
1 cup Quaker Oats (quick or old fashioned, uncooked)
¼ cup granulated sugar or 2 tablespoons fructose or heat-stable sugar substitute equal to ¼ cup sugar
1 teaspoon baking powder
¼ teaspoon salt (optional)
¾ cup fat-free milk
¾ cup egg substitute or 3 whole eggs
1/3 cup orange juice
¼ cup vegetable oil
1 tablespoon grated orange peel
½ cup chopped cranberries, fresh or frozen (thawed)
¼ cup chopped nuts (optional)

Quaker Oats products can be substituted with any other oats cereal products. Sweet One products can be substituted with any other heat-stable sweetener products. Nutrition contents might be different from those listed below.

Directions:
1. Heat oven to 350 degrees F. Grease and flour 9x5-inch loaf pan.

2. In large bowl, combine flour, oats, sugar or sweetener, baking powder, baking soda and salt; mix well. In medium bowl, combine milk, egg substitute, orange juice, oil and orange peel; blend well. Add to dry ingredients all at once; stir just until dry ingredients are moistened. (do not over mix.) Sir in cranberries and nuts. Pour batter into pan.

3. Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool in pan on wire rack 10 minutes. Remove from pan. Cool completely. Store tightly wrapped.

Yield: 1 loaf (16 servings)

Nutrition Information:
1/16 of recipe (made with granulated sugar, fructose or Sweet One and without salt)
Amount per serving
Calories From Fat 40
Total Fat 4 g.
Saturated Fat 0.5 g.
Cholesterol 0 mg.
Sodium 80 mg.
Dietary Fiber 1 g.
Protein 4 g.

If made with granualted sugar:
Total Calories 130
Carbohydrates 20 g.
Sugars 5 g.
Exchanges 1 starch, 1 fat, 1/2 fruit

If made with fructose
Total Calories 130
Carbohydrates 19 g.
Sugars 3 g.
Exchanges 1 starch, 1 fat, 1/2 fruit

If made with Sweet One
Total Calories 120
Carbohydrates 18 g.
Sugars 2 g.
Exchanges 1 starch, 1 fat

Hibbing Health Lifestyles Coalition Recipe - Sweet Potato Casserole

Hibbing Health Lifestyles Coalition Healthy Recipe for the week

Sweet Potato Casserole
Ingredients:
4 medium sweet potatoes, peeled, cooked (about 1-3/4 lbs.)
1/2 to 1 cup fat-free sour cream1
tsp. vanilla
5-1/2 tsp. Equal® for Recipes or 18 packets Equal® sweetener or 3/4 cupEqual® Spoonful™
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/4 cup coarsely chopped pecans (optional)

Equal® sweetener can be substituted with other sweetener products. Nutrition contents might be different from those listed below.

Directions:
Mash sweet potatoes with potato masher or beat with electric mixer until smooth. Mix in remaining ingredients, except pecans. Spoon sweet potato mixture into ungreased 1-quart casserole or souffle dish; sprinkle with pecans. Bake, uncovered at 350ºF until hot throughout, about 30 minutes.
Yield: Makes 6 servings (about 1/2 cup each)

Nutritional information per serving:
Calories 165
Protein 4 g
Total carbohydrates 38 g
Total fat 0 g
Cholesterol 0 mg
Sodium 27 mg
Food exchanges 2-1/2 bread

"To submit a healthy recipe or tip for consideration, forward it to Lory Fedo at lfedo@hibbing.org, send it to Hibbing Area Chamber of Commerce at P.O. Box 727, Hibbing, MN 55746 or drop it off at the Chamber office located at 211 E. Howard St."

Fit City Survey

Have you participated in any of our programs? Walkurbunzoff, Footsteps 4 Fitness, or Minutes in Motion?

Then take our survey and let us know what you thought, how you did, and what you would like to see to keep Hibbing a Fit City.

Take our Survey!

Community Walking Program

Hibbing Community Education sponsors the Community Walking Program at the Hibbing High School. This program is for all Hibbing area residents, youth to seniors, cardiac patients, and persons with disabilities.

The school setting provides a safe, warm and positive atmosphere to exercise during the upcoming months. No walking on days when school is NOT in session.

The Community Walking program runs from October 2 - May 4th, Monday - Friday, 5:00 - 7:00 p.m. on the Ground Floor Level Hallways at the Hibbing High School.

Total Minutes in Motion

As of November 7, 2006, 27 people have turned in their logs and had completed a total of 55,176 Minutes of Motion! Congratulations and keep moving!

As of October 26th, we have had 27,796 Minutes in Motion.

There are several ways to send us your total each week:

• Click on "comments" below,
• Call the library (262 1038) and tell Nancy your total, or
• Send an email to nriesgra@arrowhead.lib.mn.us

Keep watching for more "Excuse Busters" and suggestions for how to keep in motion!

Excuse Busters 5! Get Support From Your Family & Friends

Congratulations on starting or continuing your lifestyle change.

Make sure you communicate with family and friends the positive changes you are making. Solicit a workout buddy, commit to a regular exercise program and make it a priority. Regular exercise helps not just your body but also your spirits, and keeping fit with a friend is terrific motivation for both of you.

Remember that working out at the gym is not the only way to get active. Try organizing “fitness fun-days” with family or friends. Play any game that gets you all moving.

Now that you are exercising regularly and feeling great it is time to treat your self. Get a massage, manicure, or a facial. Make time to have lunch with a friend. Buy something new. Just remember to keep moving!

Total Minutes in Motion

As of October 19th, we have had 24,746 Minutes in Motion. There are several ways to send us your total each week:

Click on "comments" below,
Call the library (262 1038) and tell Nancy your total, or
Send an email to nriesgra@arrowhead.lib.mn.us

Keep watching for more "Excuse Busters" and suggestions for how to keep in motion!

Excuse Buster 4! Fit Exercise Into Your Lifestyle

Remember that exercise should be an integral part of your lifestyle. You are striving for at least 30 minutes or more of moderate-intensity physical activity on most, and preferably all, days of the week. Do not make it a chore! Make it fun!

Spend a night out with friends or family at the bowling alley.
Check out the North Hibbing Disc Golf Course.
Walk to the movies.
Ride your bike along the beautiful Mesabi Bike Trail.
Walk to the library and pick out a great book to read.
Sign up for water walking, aqua aerobics, or length swim.
Take dance lessons.
Just participate and KEEP MOVING!

Total Minutes in Motion

As of October 10rd, we have had 13,223 Minutes in Motion. There are several ways to send us your total each week:

Click on "comments" below,
Call the library (262 1038) and tell Nancy your total, or
Send an email to nriesgra@arrowhead.lib.mn.us

Keep watching for more "Excuse Busters" and suggestions for how to keep in motion!