Cut Calories Not Vitamins

When Dieting, Watch Your Vitamins
When weighing the benefits of one weight-loss plan over another, dieters may want to consider what else might be cut with the calories and carbs, suggests a new study.

Read more of this Reuters Health article online.

Suggestions From the American Diabetes Association

The American Diabetes Association says you can't do everything at once. It suggests taking these small steps toward a healthier you:
•Make just one change at a time, and only when you're ready. Reaching all of your goals may take months, even years.

•Acknowledge that you have some bad habits that you'll need to work hard to change.

•Decide why it's important for you to make these changes, whether it's for yourself or for your family or friends.

•Start with one simple change that will make a difference, such as taking a daily 15-minute walk instead of watching TV.

•Create realistic goals and set deadlines. Make sure you meet those goals, and reward yourself appropriately.

Meal planning is all about making smart food choices for a healthier you.  This new edition of this best selling guide has the latest recommendations from the American Diabetes Association, as well as the USDA's Dietary Guidelines for Americans. 

The basics of what to eat to the practical skills of shopping, planning nutritious meals, and even eating healthy restaurant meals is included.  Find out that eating healthy does not mean depriving yourself.

Find "Diabetes Meal Planning Made Easy" in the new nonfiction section in641.56314.

Use Your Slow Cooker This Summer

Affordable, delicious, nutritious, and gluten-free recipes to delight the entire family.  more than 300 fabulous, easy-to-make, family-pleasing recipes, including:

• Breakfast Risotto
• Vietnamese Roast Chicken
• Tomatoes and Goat Cheese with Balsamic Cranberry Syrup
• Falafel
• Philly Cheesesteaks
• Crème Brulee

--and much more. Make It Fast, Cook It Slow is the perfect cookbook for easy, quick prep, inexpensive ingredients, and meals that taste like you spent hours at the stove.


Look for this book in 641.5884 on the new nonfiction shelf.

Farmer's Market Vegetable Recipes

Need ideas for all of those great fresh vegatables that are now available?

The Massachusettes Department of Agricultural Resources has recipes posted for greens, carrots, zucchini, squash, and more!

Just click and the link above and start cooking!

A Green Resource for Every Gardener

You will find everything you need to create healthy gardens in "Rodale's Ultimate Encyclopedia of Organic Gardening".  The garden experts at Rodale will explain how to use natural and chemical-free methods to grow vegetables and fruit, bulbs, herbs, trees, and shrubs.

Information is grouped into useful, complete entries that will provide all you need to know about a particular topic.  Throughout the book, you'll find cross-references to other entries that contain information related to the subject you are reading about.

If you are a beginner or an experienced gardener you will find what you need in this indispensable green resource.  Look in 635.0484 on the adult nonfiction shelves.

Small Changes Will Make You Healthier

This is another simple thing you can do for yourself that can provide a healthy payback.


Breathe!  Take time for yourself; even 10 minutes each day can help- you clear your mind, lower your blood pressure, and keep you on the road to success. 

Set time aside for lunch each day and do not work during this break in your day.

Remember If you find yourself slipping back into old stress filled routines, don't be hard on yourself.  Take one day at a time and focus on the positives to achieve your goals.

Host Safe Summer Cookouts

It is time for picnics, cookouts and lots of grilling.  Before you fire up your grill or head to a picnic or cookout, make sure you check out these safety tips from the Federal Citizen Information Center:
• Handle with care. Read the Food Safety at Home publication from the Food and Drug Administration’s Office of Women’s Health for tips on preparing dishes to avoid food-borne illnesses and prevent spoiling. For example, if you’re cooking with several kinds of raw food, keep meat, poultry and seafood to themselves so their juices don’t contaminate other food.

• On the go. When packing for a picnic, consider using multiple coolers—one for drinks and other items that you need to get frequently and another for food that needs to stay cold until it’s time to cook and eat. Food needs to be kept at or below 40 degrees Fahrenheit to keep bacteria from growing, so don’t skimp on ice.

• Get your grill ready. Whether you use a charcoal or gas grill will determine what you need to check before firing it up. The biggest danger from gas grills is the possibility of a fire or explosion. Check connecting tubes for blockages or cracks. And if you smell gas, don’t light the grill. Charcoal grills release carbon monoxide from the burning coals. To prevent carbon monoxide poisoning, never store a charcoal grill inside with freshly used coals—let the coals completely extinguish first.

• Rare, medium or well done? Make sure meats are cooked to a safe temperature—165 degrees for poultry and 160 degrees for beef—but not too well done. Some studies suggest there’s a link between grilled foods and cancer, but the USDA says that eating a moderate amount of grilled food that hasn’t been charred is fine. To avoid charring, remove fat from the meat or try pre-cooking it in the microwave before putting it on the grill.

Use these tips from the Federal Citizen Information Center to make sure all your summertime grilling is safe and delicious.

A Light Night Out in July

Sammy's Pizza on Howard Street is the featured restaurant for the month of July.  The Hibbing Healthy Lifestyles Coalition invites everyone to eat at Sammy's and try some of the new healthier menu items.

Drink Water!

Your daily fluid intake is very important for your overall health.


Water helps your body with the following:                                  
•Keeps its temperature normal.

•Lubricates and cushions your joints.

•Protects your spinal cord and other sensitive tissues.

•Gets rid of wastes through urination, perspiration, and bowel movements.
 
Days when it is hot or you are getting exercise in the sun you need to drink more than usual to replace what you are losing.
 
The CDC website will give you more details about the what and why of drinking water.

Lightning Safety Awareness Week

Many families spend time in parks, on bike trails, on ball fields, or just out in the backyard during the summer months.  Lightning is one of the hazzards of summer.

If you see lightning, seek shelter immediately in a home or building since lightning will usually travel through the wiring or the plumbing into the ground. This is Lightning Safety Awareness Week, and summer is the peak season for this deadly weather phenomenon. Visit the FAQ at USA.gov to learn more.

The Great Pleasures of Summer

One of summer's advantages is the great seasonal fresh fruits and vegetables that are available.  Try some new varieties and add flavor, texture, and color to your meals.  Fruits and vegetables are a rich source of fiber, antioxidents, vitamins, and minerals.

Check out the Hibbing Farmers Market for fresh, local items or the produce department of your favorite grocery store.

Grandma's In The Park Is Restaurant of the Month

During the month of June visit Grandma's In The Park and try one of their new, healthier salads. 

Grandma's is taking part in the Hibbing Healthy Lifestyles Coalition's "A Light Night Out" program.

Five Summer Swimming Safety Tips

Nothing says summer vacation like warm days spent at the pool or a quick weekend retreat to the beach. Whether you’re jumping waves in the ocean or splashing around in a pool, these tips from the Federal Citizen Information Center will help keep you and your family safe this summer.
• Teach your kids to swim or send them to swimming lessons.  Giving your kids the basic water skills they need will go a long way in keeping them safe.

• Keep an eye on your kids. With lots of kids splashing around in public pools, it’s easy for someone to get dunked by accident. Know where your kids are so if you see them go under you can make sure they come right back up.

• Check your drains. If you have your own pool, make sure your drains meet the safety standards. Drains that don’t could catch children’s hair and pull them to the bottom of the pool very forcefully.

• Don’t panic in a riptide. Before you or your kids go in the ocean, make sure you all know what to do if you get caught in a riptide. The key to staying safe is to try to swim parallel to the shore. Don’t fight your way directly back to the beach, but swim sideways until you are out of the current. Wave for a lifeguard and they’ll help get you back to shore safely.

• Play it safe in the lake. Lake water can be murky, making it hard to see what hides below the surface. Wear water shoes to protect your feet from sharp rocks or other debris. And don’t swim too far from shore. You may not realize how far you’ve gone until you try to stand and can’t find the bottom.

Playing in the water should be a fun family activity. Use these tips from the Federal Citizen Information Center and your family can stay safe while cooling off.

Small Changes Will Make You Healthier

Rise and Dine!
Breakfast fills your "empty tank" to get you going after a long night without food.  Don't skip breakfast to cut calories or time.  Studies show that people who eat breakfast are most likely to maintain a healthy weight, do better in school or at work, and all-in-all just have a better day.  Breakfast does not have to be elaborate.  Easy to prepare morning meals include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza!

Take a Ride

Bike the Mesabi Trail this Memorial Day Weekend.

Located in northern Minnesota between the cities of Ely and Grand Rapids, the Mesabi Trail is a premier Minnesota bike trail winding through some of the state's prettiest regions. When completed, the trail will traverse 132 miles and connect more than 25 communities. A superior paved bike trail that is well-mapped and well-maintained, the Mesabi Trail also makes an interesting walking path. In 2010, approximately 115 miles of trail will be complete and offer convenient accessibility at numerous entry points. The longest paved section connects Grand Rapids to McKinley (approximately 75 miles) through the communities of Grand Rapids, Nashwauk, Keewatin, Hibbing, Chisholm, Mountain Iron and Virginia, to name several. Once completed, the Mesabi Trail will be one of the longest paved trails in the United States.

Go to their website for more information:        

http://www.mesabitrail.com/

Parent Tips for Healthy Kids

Remember parents, healthy bodies and happy people come in all shapes and all sizes.  Adults and kids who eat right, exercise, and stay active are healthier, no matter how much they weigh or how they look.

This is the last of 10 tips for parents on having healthier kids.

Parent Tips for Healthy Kids

Make activity part of everyday life for both you and your child.
Make sure you walk or ride bicycles sometimes when you go places.  Climb stairs instead of using elevators when possible.  Do something active every evening.  If your neighborhood is unsafe, walk with your child to school and benefit from the exercise as well.  Create a home environment that encourages physical activity.  Have balls, jump ropes, and bikes easily accessible for children.

Parent Tips for Healthy Kids

Ensure that your child reaches adulthood with an individual sport or activity that he or she enjoys, such as swimming, running, golf, tennis, or biking.
Enroll your child in intrmural sports and recreational activities that fit your budget and time constraints.  Then make them a priority.

This is the 8th of 10 tips for healthier kids.

Parent Tips for Healthy Kids

Plan kid-oriented activities that the whole family can enjoy.

Hiking, swimming, riding bikes, and walking the dog are all activities that can be enjoyed by the whole family.  Throw a ball around in the backyard.  Play tag.  Play in the park.  The opportunities and enjoyment are endless.

This is the 7th tip of 10 for healthier kids.