Know Your Blood Pressure Numbers

High blood pressure (HBP) is a serious condition that can lead to coronary heart disease, heart failure, stroke, kidney failure, and other health problems.

"Blood pressure" is the force of blood pushing against the walls of the arteries as the heart pumps out blood. If this pressure rises and stays high over time, it can damage the body in many ways.

About 1 in 3 adults in the United States has HBP. HBP itself usually has no symptoms. You can have it for years without knowing it. During this time, though, it can damage the heart, blood vessels, kidneys, and other parts of your body.

This is why knowing your blood pressure numbers is important, even when you're feeling fine. If your blood pressure is normal, you can work with your health care team to keep it that way. If your blood pressure is too high, you need treatment to prevent damage to your body's organs.

Know Your Cholesterol Numbers.

Beat heart risk. There are no visible symptoms of high cholesterol, and excess levels can lead to a heart attack. Know your numbers! Make an appointment to have your cholesterol checked.

Walkable Hibbing

Interested in making Hibbing walker friendly? An Active Living Subcommittee met on Thursday to get the ball rolling. Many great ideas came out of this first discussion and brainstorming session. For complete information about the meeting read the article on the front page of Thursdays Hibbing Daily Tribune.

If you are interested in helping there is still need for community participants. The mission of the Active Living Subcommittee is to increase walking and bicycling in the community, as well as increase public access to recreational facilities. To sign up, or for more information, contact Melissa Grzybowski at 262-6070.

Fitness Fun in February

Red Hot Salsa
Saturday, Feb. 27 from 10:00 a.m.-12:00 p.m., cost $35/couple or $19/person
Learn the hottest and sexiest dance in the U.S. when you learn Salsa!

Swing Dance Workshop
Saturday, Feb. 27 from 12:15-2:15 p.m., cost $35/couple or $19/person
A dance you are practically guaranteed to use in your life, take the Swing Dance Workshop!

Ballroom Workshop
Saturday, Feb. 27 from 2:30-4:30 p.m., cost $35/couple or $19/person
Foxtrot and Waltz are universally played at all ballroom dances and are a great way to get your feet wet if you’re interest in learning traditional ballroom dancing.

Hatha Yoga
Tuesdays, Feb. 16-March 23 from 6:00-7:15 p.m., cost $35.00
Enjoy the health giving benefits of yoga. Hatha yoga consists of breath work, physical postures and relaxation.

Hatha & Kundalini Yoga
Wednesdays, Feb. 17-March 24 from 8:15-9:15 a.m., cost $35.00
Hatha yoga consists of breath work, physical postures and relaxation. Kundalini yoga combines breath work, postures of a repetitive nature, and meditation with mantras.

Kundalini Yoga
Thursdays, Feb. 18-March 25 from 6:00-7:15 p.m., cost $35.00
Kundalini yoga combines breath work, postures of a repetitive nature, and meditation with mantras.



To register for any of the above classes, call Hibbing Community Education at 262-0417.

Find An Activity

Analyze your activities. Think about why you haven’t been physically active and then brainstorm ways to move forward. Remember, exercise doesn’t have to be expensive, taxing or boring!

Food Diaries

According to a recent article in HealthDay keeping a "food diary" is just what you need to help you lose weight.

The article also states that the American Academy of Family Physicians offers these suggestions for keeping a food diary:

Don't change your eating routine, unless your doctor suggests this.

Track which foods you eat and how much. Don't forget to include snacks, beverages, side items, sauces, dressings or dips.

Each time you eat, write down the time of day, where you were, and if you were alone or with someone else. Enter these details immediately after you finish eating.

Note how you felt while you were eating -- happy, sad, anxious, etc.

Jot down what you were doing while you were eating, such as working, watching TV or reading a book.

Be honest, and don't leave anything out.

New Book by Mayo Clinic

Check out the this book by the weight loss experts at the Mayo Clinic. A Quick start plan helps you lose 6-10 pounds in 2 weeks as well as a long term plan where you continue to lose 1-2 pounds a week until you reach your goal. Meal planners, recipes, tips on breaking bad habits and adding good foods and eating habits will help you find a healthy weight and keep the weight off.

You may also want to look at the Healthy Lifestyle section of the Mayo Clinic Website: http://www.mayoclinic.com/health/HealthyLivingIndex/HealthyLivingIndex

Walkable Community Workshop

Get Active Hibbing!

Become involved in making Hibbing a walkable community

Hibbing Walkable Workshop

Fairview Plaza

1200 E. 25th St.

Thursday, January 21, 2010

11:00 am-3:00 pm

The workshop will include a walking assessment, brainstorming ideas for increasing walking and biking in Hibbing, and development of a community action plan.

Lunch is provided - please reserve your spot today!

Melissa Grzybowski 262-6070, grzybowskim@communityhealthboard.org

Midnatsolen Lodge #58 Barnelopet

It's a classical, youth ski festival for boys and girls. The start time is 1:00 p.m. on Sunday, February 21st. at the Carey Lake Ski Trail in Hibbing. There will be four different age divisions. All participants will receive Barnelopet Festival medallions and participation bibs. After the excercise and fun there will be a barbeque and refreshments.

This great event is a cooperative venture between the Midnastsolen Lodge #58 of Hibbing, the Hibbing Parks and Recreation Department, and the Hibbing Nordic Ski Club. Registration deadline is Friday, February 12th and the Barnelopet is limited to the first 75 entrants. The fee is only $8.00 for HP&R Youth Ski Members, or $12.00 for non-members. For more information contact Brian Karich at bkarich@ci.hibbing.mn.us or 218-362-5940.

Get out with your kids and have fun!

Take It Slow When Losing Weight

If you need to lose weight, take it slow. 1 to 2 lbs. per week is a healthy and sustainable weight loss goal.

One pound of fat contains approximately 3,500 calories, so to lose one pound a week, a person should consume approximately 3,500 fewer calories per week. This can be done by reducing the daily intake by 500 calories per day (500 x 7 days will provide a deficit of 3,500 calories per week). To lose 2 pounds per week, a deficit of 1,000 calories per day is required.
If this seems impossible, remember that physical activity also contributes significantly to weight loss. The deficit of 500 to 1,000 calories can come from a combination of increased physical activity and reduced intake on a daily basis.

Therefore, you don't need to experience significant food deprivation. The lowest intake per day recommended for women is 1,200 calories, unless they are in a medically-supervised, very low-calorie regimen which may have a daily level of 500 to 800 calories per day.

The lowest level recommended for men is 1,500 calories per day. A very low-calorie diet can also be used by males if they are in a medically-supervised program.

Is Fruit Juice Good or Bad?

A tip from the Mayo Clinic website:

Recent studies have confirmed that drinking moderate amounts of 100 percent fruit juice doesn't affect a child's weight. However, fruit juice contains calories. Just like any other food or calorie-containing drink, too much fruit juice can contribute to weight gain.

If you choose to give your children fruit juice, choose 100 percent fruit juice instead of sweetened juice or fruit-juice cocktails. While 100 percent fruit juice and sweetened fruit drinks may have similar amounts of calories, your children will get more vitamins and nutrients and fewer additives from 100 percent juice.

To ensure your children aren't drinking too much juice, follow these limits from the American Academy of Pediatrics:

Birth to 6 months: No fruit juice, unless it's used to relieve constipation

6 months to 12 months: Up to 4 ounces (118 milliliters) a day, served in a cup (not a bottle) to avoid tooth decay

1 year to 6 years: Up to 6 ounces (177 milliliters) a day

7 years and older: Up to 12 ounces (355 milliliters) a day

Four ounces (118 milliliters) of 100 percent fruit juice equals one serving of fruit. Juice lacks the fiber of whole fruit, however. Although a reasonable amount of fruit juice each day is fine for most children, remember that whole fruit is an even better option.

Grocery Store Tip

Choose more foods that are fresh and free of additives and preservatives . When shopping at the grocery store- read the labels- if you don't know the source of an ingredient or better yet can't pronounce it- make another choice.

Great for a Cold Weather Lunch

Creamy asparagus soup
By Mayo Clinic staff
Dietitian’s tip:
This soup is a good source of potassium, vitamins A and C, iron, folate, magnesium and selenium. If you prefer, you can substitute broccoli for the asparagus.

Serves 6
Ingredients
2 cups potatoes, peeled and diced
½ pound fresh asparagus, cut into ¼-inch pieces
½ cup chopped onion
2 stalks celery, chopped
4 cups water
2 tablespoons butter
½ cup whole-wheat (whole-meal) flour
1 ½ cups fat-free milk
Lemon zest, to taste
Cracked black pepper, to taste

Directions
In a large soup pot over high heat, combine the potatoes, asparagus, onions, celery and water. Bring to a boil. Reduce heat, cover and simmer until the vegetables are tender, about 15 minutes. Stir in the butter.
In a small bowl, whisk together the flour and milk. Pour the mixture slowly into the soup pot, stirring constantly. Increase the heat to medium high and continue to stir until the soup thickens, about 5 minutes. Remove from heat. Season with lemon zest and cracked black pepper to taste. Serve in warmed bowls.

Nutritional Analysis (per serving)
Calories 145
Cholesterol 12 mg
Protein 6 g
Sodium 71 mg
Carbohydrate 23 g
Fiber 3 g
Total fat 4 g
Potassium 503 mg
Saturated fat 2 g
Calcium 81 mg
Monounsaturated
Fat 2 g

Fairview's Calendar of Classes & Support Groups

Fairview's calendar of classes and groups for January-June 2010 is now available. Copies are at the library or you can check them out at http://www.range.fairview.org/.

They cover "Living Healthy At Any Age", "Health & Wellness Education", "Coping & Recovery", and "Birth & Parenting Education".

Consider These Community Education Classes

Hatha Yoga
Enjoy the health giving benefits of yoga. Hatha yoga consists of breath work, physical postures and relaxation.
Tuesdays, Jan. 5-Feb. 9 from 6:00-7:15 p.m. Cost $36.00

Hatha & Kundalini Yoga
Enjoy the health giving benefits of yoga. Hatha yoga consists of breath work, physical postures and relaxation. Kundalini yoga combines breath work, postures of a repetitive nature, and meditation with mantras.
Wednesdays, Jan. 6-Feb. 10 from 8:15-9:15 a.m. Cost $36.00

Kundalini Yoga
Enjoy the health giving benefits of yoga. Kundalini yoga combines breath work, postures of a repetitive nature, and meditation with mantras.
Thursdays, Jan. 7-Feb. 11 from 6:00-7:15 p.m. Cost $36.00

Bring your own mat to all classes(blanket & eye pillow optional).

All classes are held at St. James Episcopal Church, 21st Street & 7th Ave. East, use the 21st Street entrance.

To register call Hibbing Community Education at 262-0417.

This Year Resolve Not To Put Pressure OnYourself

Stay away from New Year's resolutions and just concentrate on staying healthy.

Remember, you have a better chance of suceeding if you keep all of your expectations realistic.

If you sign up for a health club membership, try to take a class or do something you enjoy. Don't plan to jog for miles on the treadmill everyday when you know you will have to force yourself to do it.

Do you want to lose weight? Start off by cutting out some sugars, such as limiting yourself to one or two desserts a week, or switch to diet soda. Drastically reducing your calories and living on water and celery is definitely setting you up for failure. You will get hungry!

And don't get discouraged if you experience some minor setbacks. Life has a funny way or getting in the way sometimes. If this happens, the best thing to do is get right back on the wagon.

A happy, healthier 2010 to everyone!

Cranberry-Walnut Oatmeal

By Mayo Clinic staff

Dietitian’s tip:
Steel-cut oats make creamy, delicious oatmeal. If you have time, toast the walnuts to bring out their flavor. Try substituting other dried fruits – raisins, apricots or apples – for the cranberries.

Serves 4

Ingredients
1 cup steel-cut oats
1/3 cup sweetened dried cranberries
¼ teaspoon salt
¼ teaspoon ground cinnamon
2 cups water
4 teaspoons chopped walnuts
4 teaspoons firmly packed brown sugar

Directions
In a saucepan, combine the oats, cranberries, salt, cinnamon and water. Bring to a boil over high heat, then reduce the heat to low and simmer, uncovered, until the oats are tender, about 20 minutes.
Spoon the oatmeal into warmed individual bowls and sprinkle each serving with 1 teaspoon of the walnuts and 1 teaspoon of the brown sugar. Serve immediately.

Nutritional Analysis (per serving)
Calories 215
Monounsaturated fat 1 g
Protein 6 g
Cholesterol 0 mg
Carbohydrate 40 g
Sodium 150 mg
Total fat 4 g
Fiber 4 g
Saturated fat 1 g

Step Out!

This week remember to step outside to de-stress.

Take a break from the stress of family togetherness for a brisk 10-minute walk. You’ll return to the festivities refreshed, relaxed and invigorated.

Pick Up Those Final Gifts

Still need to pick up a few gifts? Think about promoting health and exercise! We suggest:

• Heart rate monitor
• Digital pedometer
• Personal training sessions
• Yoga or Pilates DVDs
• Cook light cookbook
• iPod/MP3 player - listen to books while you walk, jog, run, etc.

Stretching is Good

Stretching is important to keep the body limber and flexible. These types of exercises are thought to give you more freedom of movement to do the things you need and like to do. If you need some ideas for stretching exercises, check out - (in the library's nonfiction collection).