Sleep Could Be An Easy Fix

Want to reduce the stress you feel on Monday morning? Try getting more sleep on Sunday evening.

A full 7 or 8 hours a night can reduce stress, help control appetite, lower blood pressure and boost your immune system.

Have a better Monday!

Go Healthy, Not Hungry

Holiday EatingPlanning ahead can help keep eating under control, expert says.

URL of this page: http://www.nlm.nih.gov/medlineplus/news/fullstory_92182.html

HealthDay
Robert Preidt
Sunday, November 22, 2009

SUNDAY, Nov. 22 (HealthDay News) -- The holiday season means you'll be faced with a seemingly endless buffet of food temptation. While some people simply give in and eat too much, others deny themselves any holiday treats.
But there are ways to navigate between overindulgence and deprivation, according to Julie Redfern, manager of Nutrition Consult Services at Brigham and Women's Hospital in Boston. She offers the following advice:
Eat a light snack before you go to a holiday party. That will prevent you from arriving hungry and overeating or gobbling down foods high in calories and saturated fat.
When you're invited to a party, offer to bring a healthy food dish.
Research how you can use healthy ingredients in your favorite holiday recipes. For example, using 1 percent milk instead of whole milk and cream in a traditional eggnog recipe can save almost 200 calories and 20 grams of fat per serving.
Wear tight clothes, such as form-fitting slacks, to holiday events. People who wear loose clothing tend to overeat without realizing it.
Staying away from the food table at gatherings will help you resist the urge to eat.
Carrying a clutch or handbag will keep your hands busy and reduce the likelihood that you'll reach for every treat that passes your way.
Use a small plate or no plate. You'll eat less if you have to walk back and forth to get food.
Keep portion control in mind. A dinner plate should be half vegetables, a quarter protein, and a quarter carbs. Avoid going back for seconds and thirds.
You can have dessert, but keep the portions small.
Beware of high-calorie holiday drinks such as eggnog and apple cider. Have only a small cup.
Plan to go for a family walk after your main holiday meal.

SOURCE: Brigham and Women's Hospital, news release, Nov. 18, 2009
HealthDay
Copyright (c) 2009 ScoutNews, LLC. All rights reserved.

Give Thanks With Each Bite

This Thursday eat slowly and consciously, savoring your food and your company. It can take several minutes for your body to feel full. Give it time to tell you what it needs.

It's the Holiday Time of the Year

Taking Time to Eat Properly

The pleasures of the holiday season include sharing time with friends and family, shopping, baking, and attending parties—and are in addition to our regular daily schedules. This translates to extra demands of our time and energy, which can increase stress. One of the first things to go when we’re stressed is our diet. Everyone responds to stress differently. For some, stress can trigger overeating, while it suppresses appetite in others.

With this in mind, plan ahead to ensure you eat as healthfully as possible. If you are a stress eater, don’t binge or grab whatever is in sight. Keep healthy snacks on hand such as carrot sticks, broccoli florets with low-fat dip, fresh fruit, pretzels, nonfat yogurt, and low-fat vanilla wafers. When the urge hits, go for the healthy snack instead of the holiday cookies.

Essential to any healthful diet is a proper breakfast. This will give your metabolism a kick-start and help prepare you for the busy day ahead. Also remember to take healthy foods to work to have on hand for mid-morning and afternoon snacks. Keep quick, healthy foods on hand such as fresh, canned, or frozen fruits, vegetables, and beans. Pre-rinsed and prepared spinach and lettuce leaves are also great when your time is limited.

If you know you are going to be attending an evening office or dinner party, eat sensibly throughout the day so you can enjoy something special later. If you are worried about overeating at the party, eat a healthy snack right before going. Don’t mindlessly fill your plate with whatever is available. Be selective and only choose foods you really want to eat. Minimize the fried foods and select more healthy choices such as boiled shrimp, crackers, bread, and fruit. If you want a dessert you don’t have to eat the entire piece! Many times, a few bites will satisfy the sweet tooth.

Adapted from an article by Michele M. Doucette, PhD
From the "America on the Move" website

Youth Cross Country Ski Program

Girls and boys, ages 5 to 12, (moms and dads are encouraged to participate also) should take advantage of this great opportunity to enjoy our outdoor winter wonderland. Learn the techniques and skills of cross country skiing.

Cross country skiing is a family activity, a great lifetime sport and an outdoor adventure. Ski days will be held on the following Sundays:

December 13 and 20

January 3, 10, 17, 24, and 31

February 7 and 14

from 1:30 to 3:30 on the Carey Lake Ski Trail Head Number One.

Registration and informational night will be held Sunday, December 6th at 5:00 p.m. in the Little Theater Room, in the Memorial Building. This program is offered by Hibbing Parks & Recreation in cooperation with the Minnestoa Youth Ski League Association.

Make Friends and stay active!

A Tip for Great Workouts

The most important tip for having a great workout is to do what you enjoy. There's no best exercise or best time of day to workout; it's up to you figure out what makes you happy. Experiment with different types of exercise at different times of day to figure out what you enjoy the most. You'll find it much easier to stick to your program.

Crispy Potato Skins

By Mayo Clinic staff

Dietitian’s tip:
You can use any number of herbs or spices to season the potato skins. Try fresh basil, chives, dill, garlic, cayenne pepper, caraway seed, tarragon or thyme.

Serves 2

Ingredients:
2 medium russet potatoes
Butter-flavored cooking spray
1 tablespoon minced fresh rosemary
1/8 teaspoon freshly ground black pepper

Directions:
Preheat the oven to 375 F.
Wash the potatoes and pierce with a fork. Place in the oven and bake until the skins are crisp, about 1 hour.
Carefully – potatoes will be very hot – cut the potatoes in half and scoop out the pulp, leaving about 1/8 inch of the potato flesh attached to the skin. Save the pulp for another use.
Spray the inside of each potato skin with butter-flavored cooking spray. Press in the rosemary and pepper. Return the skins to the oven for 5 to 10 minutes. Serve immediately.

Nutritional Analysis (per serving)
Serving size: 2 potato skin halves
Calories 114
Cholesterol 0 mg
Protein 2 g
Sodium 12 mg
Carbohydrate 27 g
Fiber 4 g
Total fat 0 g
Potassium 332 mg
Saturated fat 0 g
Calcium 20 mg
Monounsaturated
Fat 0 g

You've Had a Hard Day! Don't Just Sit!

It is tempting to just sit in front of the TV after a long hard day. But just lace up those shoes and go for a quick walk first. Remember, walking will make you feel less tired. Just lying around can make you fatigued. Walking is invigorating – it encourages blood flow to the brain and other organs, boosting alertness and energy.

Begin Fresh Every Monday

Great advice for the "Healthy Monday" website.

Make Monday the January of every week. Begin fresh by reaffirming your resolutions. Recommit every Monday to sustain your healthier lifestyle and look forward to feeling great.

Great American Smokeout

November 19, 2009 marks the 34th Annual Great American Smokeout. During this day Americans from coast to coast will try to give up cigarettes for 24 hours.

Smoking harms nearly every organ of the body, causing many diseases and affecting the health of not only the smoker but all of those around them. Quitting smoking has immediate as well as long-term benefits. Take a few minutes to make the decision to be smoke-free on November 19th and every day after.

But also remember, smoking is tough to do alone. Smokers are more successful in quitting when they have support from family and friends and use nicotine replacement products, prescription medication or read stop-smoking guides.

If you smoke ask your healthcare provider for recommendations.

Sweet and Spicy Snack Mix

By Mayo Clinic staff

Dietitian’s tip:
Instead of peanuts and pretzels, this Chex Mix version includes garbanzos and dried fruit. You not only increase the amount of fiber in the spicy snack mix, but also reduce the fat and sodium.

Serves 12
Ingredients
2 cans (15 ounces each) garbanzos, rinsed, drained and patted dry
2 cups Wheat Chex cereal
1 cup dried pineapple chunks
1 cup raisins
2 tablespoons honey
2 tablespoons reduced-sodium Worcestershire sauce
1 teaspoon garlic powder
½ teaspoon chili powder

Directions
Preheat the oven to 350 F. Lightly coat a 15 ½-inch-by-10 ½-inch baking sheet with butter-flavored cooking spray.
Generously spray a heavy skillet with butter-flavored cooking spray. Add garbanzos to the skillet and cook over medium heat, stirring frequently until the beans begin to brown, about 10 minutes.
Transfer garbanzos to the prepared baking sheet. Spray the beans lightly with cooking spray. Bake, stirring frequently, until the beans are crisp, about 20 minutes.
Lightly coat a roasting pan with butter-flavored cooking spray. Measure the cereal, pineapple and raisins into the pan. Add roasted garbanzos. Stir to mix evenly.
In a large glass measuring cup combine honey, Worcestershire sauce and spices. Stir to mix evenly. Pour the mixture over the snack mix and toss gently. Spray mixture again with cooking spray. Bake for about 10 to 15 minutes, stirring occasionally to keep the mixture from burning. Remove from oven and let cool. Store in airtight container.

Nutritional Analysis (per serving)
Serving size: ½ cup
Calories 154
Cholesterol 0 mg
Protein 3 g
Sodium 192 mg
Carbohydrate 36 g
Fiber 3 g
Total fat trace
Potassium 225 mg
Saturated fat trace
Calcium 41 mg
Monounsaturated
Fat trace

Don't Super-Size It!

Aim for 2000 calories per day. Ban the following words from your food vocabulary – jumbo, deluxe, super-sized, all-you-can-eat, and triple-decker.

Use the following visuals when thinking about portion sizes:

½ cup of vegetables or fruit is about the size of your fist.
A medium apple is the size of a baseball.
A three-ounce portion of meat, fish or poultry is about the size of deck of cards.
A single-serving bagel is about the size of a hockey puck.
1 ½ ounces of cheese is the size of a pair of dice.
One tablespoon of peanut butter is about the size of the tip of your thumb.

Leave the Halloween Treats in the Bag

Stay away from that Halloween candy. Let your kids eat it!

If your tempted reach for an apple or some other fruit.

You Deserve It!

Make it a point to take care of yourself.

· Get your vision and hearing checked
· Schedule a dental exam
· Don’t skip your annual physical


Be good to yourself.

· Make time for a lunch break and leave your desk
· Get a massage, haircut, manicure, or facial
· Do take time to relax and put your feet up

Cook At Home and Save Calories

You have more control over your calories when you cook at home. Try to limit restaurant meals to one or two a week (don't give up everything!) Do try to choose restaurants where you know there will be "real" healthy options on the menu. Split an entree with your husband or friend or take half home for another meal. If you just have to have a dessert split it with someone else! Drink water with your meal. Remember wine and alcoholic drinks are extra calories. Check out restaurant menus ahead of time online.

Zesty Tomato Soup

By Mayo Clinic staff

Dietitian’s tip:
Tomatoes are a good source of lycopene, an antioxidant that may help protect against cancer and cardiovascular disease. Lycopene is most plentiful in red tomatoes and is best absorbed when the tomatoes have been cooked.

Serves 2
Ingredients
1 can (10.5 ounces) condensed low-sodium, low-fat tomato soup
1 can (10.5 ounces) filled with fat-free milk
1 medium tomato, chopped
1 tablespoon chopped fresh basil or cilantro
2 tablespoons croutons
1 tablespoon freshly grated Parmesan cheese

Directions
In a saucepan, add the soup and milk. Whisk together until smooth. Warm over medium heat about 7 to 10 minutes, stirring frequently. Add in the tomatoes and herbs. Cook an additional 5 minutes, stirring occasionally.

Ladle even amounts into individual bowls and garnish each serving with 1 tablespoon croutons and 1 ½ teaspoons Parmesan cheese. Serve immediately.

Nutritional Analysis (per serving)
Calories 202
Cholesterol 5 mg
Protein 9 g
Sodium 681 mg
Carbohydrate 35 g
Fiber 2 g
Total fat 3 g
Potassium 570 mg
Saturated fat 1 g
Calcium 182 mg
Monounsaturated fat 1 g

Release From the MN Department of Health

Minnesota Department of Health
News Release
October 21, 2009
Minnesota FluLine to offer support and treatment options for people with possible symptoms of influenza Minnesotans with flu symptoms can call toll-free line at 1-866-259-4655
A new phone-based service is now available for Minnesotans who think they may have the flu.
Beginning today, people with possible flu symptoms can call the Minnesota FluLine (MN FluLine) at 1-866-259-4655 for information and treatment options. Professionals will be available 24 hours a day, seven days a week. People with limited English skills will be connected with an interpreter. There is no charge for the call.
Callers with flu symptoms will be connected with a participating nurse at MN FluLine, or a nurse at a triage line operated by their own provider network or health plan. The nurses will evaluate the health concerns of callers and discuss treatment options, using consistent criteria to determine which treatment option is most appropriate for each individual.
Possible treatment options can include rest and fluids at home, a prescription for an antiviral medication, or medical evaluation in a clinic or hospital.
FluLine was developed in response to the first global influenza pandemic in over 40 years. Officials are concerned that the pandemic could overwhelm the health care system, and they believe that FluLine can reduce some of the demands on the system.
FluLine is also expected to help decrease the spread of the flu. By providing assistance over the phone, the new service is expected to limit the number of potentially infectious people who gather in emergency rooms, urgent care centers and clinics.
“We have been concerned that this flu season could place a huge burden on our health care system,” said Dr. Sanne Magnan, Minnesota Commissioner of Health. “By providing support and treatment options to people over the phone, we hope this new service will allow our health care providers and facilities to focus on those people who most need their attention.”
MN FluLine is the first influenza triage line in the country providing statewide reach and the option of prescribing anti-virals drugs under standing orders from a physician. It is a unique public-private partnership involving the Minnesota Department of Health (MDH), the Minnesota Hospital Association, the Minnesota Council of Health Plans, health care providers, local health departments, and the Children’s Physician Network (CPN). CPN is responsible for the actual operation of FluLine. The service was developed with input and advice from a number of other partners, including the U.S. Centers for Disease Control and Prevention (CDC).
“This unprecedented collaboration means that Minnesotans with flu-like symptoms have another tool in their tool kit to fight the flu – a place to have questions answered about their illness and be evaluated for possible treatment,” said Dr. Aaron DeVries, medical epidemiologist at MDH. “We’re grateful to have the support of so many partners in making the FluLine available to the people of our state.”
The Minnesota FluLine was created specifically to meet the needs of people with possible symptoms of the flu. By definition, those symptoms include a fever of 100 degrees or more, along with a cough or sore throat. Flu symptoms can also include runny or stuffy nose, body aches, headache, chills and/or fatigue. In some cases, symptoms of novel H1N1 influenza can also include vomiting and diarrhea in addition to respiratory symptoms.
In most cases, people can recover from the flu at home without needing to visit a health care provider. Those who may be at highest risk for complications from the flu include children under two years of age, people 65 years of age or older, pregnant women, and people with underlying medical conditions.
Health officials continue to emphasize prevention measures as the first line of defense against the flu: stay home if you're sick with a flu-like illness, cover your coughs and sneezes with a sleeve or a tissue, and wash your hands frequently.
For most people, staying home when they are sick means staying home from work or school, and avoiding other locations where they could expose others to the flu, until at least 24 hours after their fever resolves, without the aid of medications like acetaminophen or ibuprofen. People are being encouraged to get vaccinated now against seasonal flu, and get the H1N1 vaccine as it becomes available. The H1N1 vaccine will be an extremely valuable tool for preventing infection.
People who need information about the flu, but do not have symptoms, are encouraged to visit the flu information page on the MDH Web site at www.mdhflu.com. The Web site offers a wide range of information and resources, including an interactive flu shot clinic finder.

What Do You Drink?

Are you drinking enough water?

Water is one of the most important elements of the human body. It makes up approximately 70 percent of our muscles, and about 75 percent of our brain, playing a vital role in the proper functioning of the body. Water is an essential part of a healthy diet.

Drink a minimum of ten, 8-ounce glasses of water every day.

This Week - Think Small!

Take one focused step at a time to reach healthful goals. Trying to make too many lifestyle changes at one time is overwhelming and will lead to disaster. Small changes, done consistently, add up to big improvements that last a lifetime.

Crank Up the Volume and Dance!

Like other moderate, low-impact, weight bearing activities, such as brisk walking, cycling or aerobics, dancing can help:

strengthen bones and muscles without hurting your joints

tone your entire body

improve your posture and balance, which can prevent falls

increase your stamina and flexibility

reduce stress and tension and
build confidence

provide opportunities to meet people

ward off illnesses like diabetes, high blood pressure, heart disease, osteoporosis, and depression

So if you're tired of the treadmill and looking for a fun way to stay fit and healthy, it might be time to kick up your heels!

Don't want to dance in public? Then dance in the privacy of your own living room.