Soy is Good for Your Heart

Soy foods can lower your risk of heart disease by helping to reduce both your total cholesterol and your LDL ("bad" cholesterol). Adding 25 grams of soy to your diet every day, the amount shown to lower your risk for heart disease, is easy! Try soy milk on your cereal, or splash it into your morning tea or coffee. Soy nuts are delicious on salad and give it a little bit of extra crunch. Or be creative the next time you host a dinner and try soybeans edamame-style as an appetizer.

SuperFoods

Have you heard of "superfoods?" These are foods that are exceptionally rich in nutrients. Here are two delicious and versatile superfoods to try adding to your family's menu this week:

• Spinach. Spinach is great in salads, pasta, on sandwiches, or in burritos. Packed with fiber and nutrients, spinach also has plenty of fiber, folate, calcium, iron, magnesium, and protein. This superfood has been shown to combat heart disease, certain cancers, and stroke.
• Salmon. Grilled or smoked, salmon is a great source of omega-3 fatty acids and helps decrease your risk of heart disease and some cancers. Other healthy fish varieties include cod, tuna, and halibut.

Be Safe When Walking

Be safe while adding steps to your day!

Try these tips for a workout that's both healthy and safe:
▪Walk in well-populated areas during daylight hours.
▪Wear a reflective jacket and shoes or a flashing light if you go out at dusk or in the early morning.
▪Carry a cell phone or money to make a call in case of emergency.
▪Take a buddy. You'll be safer and have more fun!
▪Bring water if you're planning a lengthy walk or exercise session.

You Need Your Vegetables

There are five categories of vegetables, and you need them all. Vegetables are nutrient-packed, high in fiber, and are a good choice for those trying to reduce calories.

This week, focus on two of the categories and incorporate them into your diet every day:

• Dark greens - these include broccoli, spinach and other leafy greens.
  
• Orange - carrots, squash, pumpkin, and sweet potatoes.

Have fun including them into your normal dishes, or try a new recipe! Discover more about vegetables, including recommended serving sizes, at http://www.mypyramid.gov/.

New Fairview Plaza

The newly renovated Fairview Plaza health care facility at 1200 East 25th Street in Hibbing is open for business. Many services previously located at the hospital are in the new building and include:

• JobCare - Occupational Health Services
• CrossRoads - A social interaction program for active generations
• Dr. Jay Hildenbrand - Chiropractic Services
• HealthLine Billing Service - Specializing in professional billing and reimbursement services for health care professionals
• Community Health - partnerships in the community providing outreach programs and education to promote health, healthy choices and disease prevention
• Northeast Minnesota Area Health Education Center - Sustain and strengthen NE MN health care workforce development through collaboration between communities and academic institutions
• Memorial Blood Center - Blood typing and blood donations

Watch for details for the open house to be held on July 22, 2009 from noon until 2:00 p.m.

Bike the Mesabi Trail

Biking is great exercise. Get in shape, have fun, and consider the following event:

Great River Energy/Mesabi Trail Tour
Saturday, August 8th
Celebrate a great tradition on the Mesabi Biking Trail

Registration for the Tour includes all the following fun events, activities and entertainment for one incredibly low price:
Your choice of three different routes - 50, 34, or 9 miles
Live concert and picnic dinner at the finish line
Free T-shirt for each participant
Two Day Mesabi TrailSM Wheel Pass
Transportation of riders and bicycles from Chisholm to start points in Grand Rapids, Marble, or Hibbing
Interpretive rest stops along the Mesabi Trail with food, refreshments, and entertainment.Charitable proceeds will be donated to Independent Public Radio and the Mesabi Trail.

For more information and registration go to
http://www.mesabitrail.com/great-river-energy/

Even When Budgets Are Tight Physical Acitivity Is Important

Even if a gym membership does not fit into your budget, it does not mean that your health has to suffer. Remember to make a difference or to maintain overall health it is recommended that you be "physically active". Physical activity does not only happen in a gym. Any body movement expends energy.

HealthDay recommends the following options for staying active:

• Buy a pedometer for less than $20. Studies show that being able to see how far you have travelled provides instant gratification. You may even go an extra block or mile!
• Get a jump rope. Nothing gets the heart going like a little jumping.
• Use your own body weight or other less expensive alternatives to provide resistance - push -ups, sit-ups, plastic bottles filled with sand or water, inexpensive elastic bands tied to door knobs. All are great options.
• Play with your kids, dog, or friends.

Remember it is always important just to take the extra step!

Swimming is Great Exercise

Remember that the beaches are open until August 9th. Certified lifeguards will be on duty at Kelly Lake Beach and Carey Lake Beach from 1:00 until 5:00.

Don't like to swim at the beach? The Hibbing High School old pool is available for OPEN SWIM Monday through Thursday from 2:00 until 3:00. It is $2.00 per person payable at the door and limited to the first 25 paid swimmers.

Cut Back on Sweets and Keep Walking!

According to the Mayo Clinic physical activity alone will not help you to lose weight. You must eat few calories every day.

“Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your typical diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories).”

This doesn’t mean you can give up that walking program. Studies also show that people that exercise or have daily physical activity tend to maintain a healthy weight more often than those that just crash diet.

Manage Diabetes With Help

The Fairview University Medical Center - Mesabi has a Diabetes Resource Center. The Center offers a series of group sessions or individual appointments for people with pre-diabetes, type 1 diabetes, type 2 diabetes or gestational diabetes to learn how to manage your diabetes. Topics include individualized meal planning, monitoring glucose levels, medication management, how to develop an exercise plan, coping with diabetes, balancing diabetes management into your lifestyle and more. Group sessions meet in the Hull Rust rooms (formerly Multi Purpose rooms) at the Medical Center.

For addition information and group session schedule please call 218-362-6224.

Never Too Late to Start a Healthy Lifestyle

Small changes do make a difference and they are easier to implement and sustain.

Here are some simple, small steps you can take to achieve better health and wellness.

1. Step it up. Track your steps and ADD 2,000 STEPS to your daily routine. Wear a pedometer to keep track. Take the stairs instead of the elevator and walk to places close to home instead of driving.
2. Make calories count. Bypass sugary sodas and REACH FOR LOW FAT OR FAT FREE MILK instead. Milk offers more nutrients per penny than almost any other beverage option in the supermarket. It provides key vitamins and mineras like calcium and vitamin D.
3. Rise and dine. DON'T SKIP BREAKFAST to cut calories or time. Studies show that people who eat breakfast are most likely to maintain a healthy weight.
4. Pat yourself on the back. REWARD YOURSELF for making small changes. It can motivate you to make even more.
5. Set the stage for success. CREATE AN ENVIRONMENT THAT SUPPORTS HEALTHY BEHAVIORS. Stock the pantry and refrigerator with healthy foods, and keep them in front so you'll reach for them first. Keep a pair of walking shoes at work so you can take that walk at lunch. Recruit a co-worker to walk with you. You'r much more likely to succeed with a buddy.

Healthy Recipe

Vegetarian Chili

This heart-healthy meatless version of your favorite chili is low in saturated fat and high in fiber. It is sure to win the hearts of the ones you love!

Ingredients
1 teaspoon canola oil
3 cloves garlic, minced
½ medium onion, diced
2 medium carrots, sliced and halved
1 green pepper, diced into ½ inch pieces
2 cans chili beans, drained and rinsed
2 cans diced tomatoes, undrained
2 cups low-sodium vegetable juice
1 packet mild chili seasoning
Cayenne pepper or hot sauce as desired
2 tablespoons chili powder
¾ cup bulgur wheat
Garnish with nonfat sharp cheddar cheese, shredded and diced green onions

Directions
In Dutch oven or large saucepan, sauté garlic and onion in oil for 3 minutes. Add carrots and green pepper and sauté for an additional 5 minutes. Add remaining ingredients, cover, and simmer for 1 hour or until bulgur is cooked. If needed, add more vegetable juice if chili mixture gets too thick. Serve into bowls and sprinkle with nonfat sharp cheddar cheese.

Yield: 6 servings
Serving Size: 1 ½ cup

Nutrient Facts
Calories: 196
Total fat: 2 g
Saturated fat: 2 g
Calories from fat: 17
Cholesterol: 1 mg
Dietary Fiber: 10 g
Sodium: 643 mg

Recipe provided by Dr. Michele M. Doucette, PhD and America on the Move website.

Small Steps Toward Health, One Monday at a Time

The Healthy Monday campaign began in 2006. After a weekend of fun make sure that Monday is the day you recommit to a healthy lifestyle.

The "Healthy Monday" website says Monday should be the day that all health breaks loose.
"It’s a movement of people and organizations who commit every Monday to the behaviors and actions that will end preventable disease in the U.S." The website offers numerous tips and ideas on getting your life back on track from promoting meatless Mondays to Monday 2000 which supports the Food and Drug Administration's recommendation of eating 2000 calories per day.

The tip for today is:

"This Monday prepare for the 4th with fruit -
Go red, white and blue with pomegranate, bananas and grapes in your salad. Blend strawberries, plain non-fat yogurt and blueberries for a smoothie rich in flavor and antioxidants. Who thought eating healthfully could be so patriotic?"

Be Happy!

There's a definitive connection between living well and healthfully and having a cheerful outlook on life.

Thought for the day: You can't be unhappy when you're smiling or singing.

Flossing is Important!

Recent studies make a direct connection between longevity and teeth flossing.

According to www.mayoclinic.com:

"You can't reach the tight spaces between your teeth or under your gumline with a toothbrush. That's why daily flossing is important. When you floss:

Don't skimp. Break off about 18 inches of dental floss. Wind most of the floss around the middle finger on one hand, and the rest around the middle finger on the other hand — leaving about 1 inch to floss your first tooth.

Take it one tooth at a time. Use your thumbs and forefingers to gently pull the floss from the gumline to the top of the tooth to scrape off plaque. Rub the floss against all sides of the tooth. Unwind to fresh floss as you progress to the next tooth.

Keep it up. If you have trouble getting floss through your teeth, try the waxed variety. If it's hard to manipulate the floss, use a floss holder or an interdental cleaner — such as a dental pick or stick designed to clean between the teeth."

Thought for the day: Floss and be your body's boss.

Individualized Nutrition Counseling

Did you know that individualized nutrition counseling is available through Fairview University Medical Center - Mesabi?

Outpatient nutrition counseling is available to educate clients on a variety of nutrition issues including: diabetes, weight loss, hypoglycemia, heart disease, sodium restriction, renal disease, fiber modifications, eating disorders, prenatal nutrition, and others. For more information on this program just call 218-362-6111.

Check out the American Psychiatric Association's Webstie

Keeping your mental health in balance during times of increased stress – such as the current economic crisis – is an important part of your overall health and well-being. The challenge is to find effective ways to cope with this stress.
The American Psychiatric Association offers the following tips:

Balance Your Needs
Mental health is essential to overall health. Recognize that stress affects your entire body. Physical activity, diet, sleep and stress management all play a part in having a healthy mind and a healthy life. Taking care of your own needs will help you remain healthy and able to respond to the needs of your family.

Surround Yourself with Supportive People
Look to family and friends for support when facing an emotionally stressful situation. Surround yourself with people you trust and who have your best interests in mind. Their encouragement and feedback will help you think positively.

Focus on the Positive
Avoid activities that cause you to dwell on why you’re stressed. Amid the steady drumbeat of negative economic news, limit your news consumption and make time for other activities, such as listening to music or reading a book. Make sure conversations with friends, family or co-workers do not dwell too long on stressful or negative topics.

Socialize and Have Fun
Invite friends and family for low cost and fun activities – watch a movie or play a game at home, take a hike or a walk, and/or arrange a neighborhood cookout. Inexpensive social activities can help keep you and your family healthy and focused on the positive.

Know When to Get Additional Support
Stay in tune with how you are feeling. Even when you are taking positive steps to manage stress, you can get to a point where you need additional help. If you notice that stress is interfering with your daily life, there are many places you can turn to for support – including your family doctor, religious or spiritual advisor, or a mental health professional.

For the complete article see the American Psychiatric Association's website: Healthy Minds. Healthy Lives.

Wear Your Seat Belt

Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes.
Buckle that belt and protect your health and your life.

Thought for the day:
Buckle down and buckle up.

Reduce Stress

Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible.

Thought for the day:
When seeing red, think pink clouds….then float on them.

Fruits and Veggies

According to the CDC:

"Summer is a great time to enjoy everything the season has to offer, including an abundance of fresh, tasty produce at its peak!

As part of a nutritious, seasonal dinner, try cutting up and grilling fresh peppers, sweet onions, zucchini, yellow squash, eggplant, and more. For dessert, follow up with a fresh fruit salad of melon, strawberries, grapes, blueberries, cherries, and other fruits. The vibrant colors will liven up your meal, and the appealing flavors and aromas will tantalize your taste buds!"

Okra is the vegetable for the month of June. Try this recipe

Okra and Green Beans
Makes 6 servings
Source: University of Illinois Extension
Ingredients
1 lb okra, uncut
1 Tbsp olive oil
1 medium onion, diced
1 lb fresh green beans
2 large garlic cloves, crushed then chopped
1 cup water
½ tsp salt
½ tsp ground pepper
1 6-ounce can tomato paste

Wash okra pods, trim stems, do not remove caps. Rinse well and drain. Wash beans and cut into 3 inch lengths. Combine water, tomato paste, olive oil, onion, garlic, salt and pepper in a sauce pan and mix well. Heat, stirring frequently, until mixture comes to boil. Add okra and beans and additional water if necessary to almost cover vegetables.Reduce heat to low, cover and simmer gently until vegetables are crisp-tender, 20 to 30 minutes. Serve it warm or cold. *This dish can also be oven-baked. Instead of simmering, lightly cover with aluminum foil and bake for 30 minutes at 350°F.

Nutritional analysis per serving: Calories 106, Protein 5g, Fat 3g, Calories From Fat 19%, Cholesterol 0mg, Carbohydrates 19g, Fiber 7g, Sodium 187mg.