Breast Cancer Awareness Month

October is Breast Cancer Awareness month. Join the fight against the disease that will affect 1 in 8 women every year by checking out the resources from USA.gov.

Breast Cancer Awareness Month

National Cholesteral Education Month

September is National Cholesterol Education Month and a great time to get your levels checked and take steps to maintain a healthy number.  For information on this fat like substance found in your body and why you need to pay attention go to the CDC feature page on cholesteral.

If you are looking for great heart healthy recipes visit the library.  You will be able to check out a variety of cookbooks.

Eat Well Live Well with High Cholesterol: Low Cholesterol Recipes and Tips by Karen Kingham.

Located in 641.563847.

Low-Fat, Low-Cholesterol Cookbook: Heart Healthy, Easy-to-Make Recipes That Taste Great by The American Heart Association.


Located in 641.5.

Lifestyle Changes May Prevent Heart Failure: MedlinePlus

Watching your weight, not smoking, exercising and eating your veggies top the list of changes that you can make in your life that just may help you live longer.

Read about the threat of heart disease and what you can do to combat it at:

Lifestyle Changes May Prevent Heart Failure: MedlinePlus

September is Whole Grains Month

The Whole Grains Council celebrates during the month of September.  They remind everyone that eating healthy is not a all or nothing deal.  Every little healthy change in your diet is good.

During September try these little baby steps to getting more whole grain in your diet:

• Serve brown rice instead of potatoes with dinner one night this month.
• Try a new breakfast cereal with at least 16 grams of whole grain per serving.
• Buy some whole-wheat pasta and try it.
• Make pizza for the kids with whole wheat pita as the crust.
• Make our favorite cookies with whole wheat flour next time instead of white.
• Serve hamburgers with whole wheat buns this week.

For more great ideas go the the Whole Grains Council website.

For Men Only

The 10th annual "Men's Wellness Night" is bing held on Monday, October 3, 2011 at the Memorial Building.  This event is an evening filled with educational topics geared to men of all ages.  It includes free helath screenings, free flu shots, dinner, and door prizes.

The keynote speaker for the evening will be UMD head Hockey Coach, Scott Sandelin.  The topic of his speech will be, "Take charge of your future - determination, focus and hard work make for a winning combination".

Registration is necessary as space is limited.  Please register and pay ($10.00) by Wednesday, September 28th. 

To register by phone, call:

218-362-6665 or 888-870-8626 ext. 6665

To register online, go to:

www.range.fairview.org

Please mail registration fees payable to UMCM to:

Cheryl Bisping, RN-Community Health Outreach

Fairview University Medical Center-Mesabi

1200 East 25th Street, Suite 110

Hibbing, MN  55746

This event is sponsored by Central Mesabi Medical Foundation, Fairview University Medical Center-Mesabi, Miller Creek Medical Clinic, a St. Luke's Clinic, and Fairview Mesaba Clinic.

Face it - athletic shoes wear out even when they are not used every day.  They may still look pretty decent and even feel comfortable but may not be providing support you foot needs for exercise.  The investment in new shoes will be worth it if it helps to prevent aches, pains, and even more serious injury. 

How do you know when it is time to replace your athletic shoes?  Read this article by the American Academy of Podiatric Sports Medicine for some great tips.  

Project Care

Health Outreach and Access
Free Clinic

Are you or someone you know in need of medical attention and cannot afford or do not have adequate health care coverage? Project Care may be able to accommodate those needs. For more information call the main office (218) 263-8549.

Hibbing Clinic

Monday & Thursday

5:30 p.m. - 7:30 p.m.

3112 6^th Ave East

Ely Clinic

First & Third Tuesday of each month

5:30 p.m. - 7:00 p.m.

232 W. Sheridan Street

Grand Rapids

First & Third Tuesday of each month

5:30 p.m. - 7:30 p.m.

613 1^st Ave NW

PICTURE ID REQUIRED * WALK IN BASIS

There shall be no discrimination based on gender, birth, race, native and social origin, religious belief or political opinion. Nobody shall be discriminated against because of disability.

Flex Away Diabetes: MedlinePlus Health News Video

Diabetes, a chronic disease, is caused by high levels of sugar in the blood. Researchers have recently advised that building muscle may be an effective way to fight diabetes. Watch this Medline Plus video for additional information.

Flex Away Diabetes: MedlinePlus Health News Video

If your a beginnner at weight training and need some basic information

is available at the library in 613.7.



Regular Exercise Boosts the Brain, Too: MedlinePlus

It should not come as a surprise that regular exercise and activity not only keeps your body moving and healthier but it also keeps your brain more alert. This is true for both adults and children. As your kids get ready to go back to the class room, remember that they still need time to play and run. If they get exercise they will feel more ready to learn in school.

Check out this Medline article for information on the study that links exercise and brain health. Also click on the link on the right side of the article for more information on children and exercise.

Regular Exercise Boosts the Brain, Too: MedlinePlus

Healthy grocery shopping: MedlinePlus Medical Encyclopedia

If you buy healthy foods - you will eat healthy foods.

Healthy grocery shopping: MedlinePlus Medical Encyclopedia

Healthy Snacks

Fruits and vegetables are good choices for healthy snacks. They are full of vitamins and low in calories and fat. Some crackers and cheeses also make good snacks.
Some examples of healthy snacks are:

• Apples (dried or cut into wedges)
• Bananas
• Raisins
• Fruit leather (dried fruit puree)
• Carrots (regular carrots cut into strips, or baby carrots )
• Snap peas (the pods are edible)
• Nuts (but not too many)
• Dry cereal (if sugar is not listed as one of the first 2 ingredients)
• Pretzels
• String cheese
• 1/3 cup of grape nuts with 4 ounces of nonfat plain vanilla yogurt
• 8 ounce low-fat or nonfat yogurt
• Toasted English muffin with jelly
• Dozen baked potato chips
• Air popped popcorn
• 1/2 cup cherry or grape tomatoes
• 1/4 cup hummus, 3 carrot sticks
• 1/2 cup pumpkin seeds in shell

Your Health Priorities Tool

It is important to share details about your life with your doctor.  It is more likely that the best treatment for you and your lifestyle will be prescribed.  Get your "Health Priorities Snapshop" ready before your next visit.  Fill out the "Health Priorities" questionaire on the Department of Health and Human Services website.

Hey kids, is that broccoli in your casserole?: MedlinePlus

Hiding vegetables in your kids spaghetti is considered "recipe improvement" by researchers. Read this MedlinePlus article about sneaking greens into your kids' diet.

Hey kids, is that broccoli in your casserole?: MedlinePlus

Make PB and J a Healthier Lunch

Check out this "Mealtime Makeover" for peanut butter and jelly by KidsHealth.

Great River Energy - Mesabi Trails Bike Tour '11

Consider taking the family on a bike ride in August.  Ride for the fun or ride for the challenge, either way mark your calendar for Saturday, August 13, 2011 when Great River Energy and the Mesabi Trail^SM again join forces in northern Minnesota to support two state traditions; recreational trails and AMPERS-"Diverse Radio for Minnesota's Communities". The Great River Energy Mesabi Trail^SM Tour offers great food, music and family entertainment, all rolled into a unique riding experience on one of Minnesota's premier paved bike trails.
Registration for the Tour includes all the following fun events, activities and entertainment for one incredibly low price:

Choose from three different routes of 48, 24 or 16 miles; all ending in Grand Rapids, the farthest west end of the Mesabi Trail.

Live concert and picnic dinner at the finish line.

Commemorative tour T-shirt for each participant.

Two Day Mesabi Trail^SM Wheel Pass.

Transportation of riders and bicycles from the finish to their chosen start point.

Interpretive rest stops along the tour with food, refreshments, and entertainment.

Go to the Mesabi Trail site for complete information.

Make Exercise a Family Affair

The American Academy of Pediatrics has this advice for encouraging physical activity among kids:

• Meet with your child's pediatrician so he can talk with you and your child about how important physical activity is for everyone's health.
• Promote a sport or other age-appropriate activity that your child likes, or an activity that the family can enjoy together.
• Create a safe place where your child can exercise and play, and offer toys that encourage physical activity.
• Be active yourself by making time for exercise and playing with your child.
• Limit TV and computer time for the entire family.
• Teach your child not to push too hard -- exercise should be fun, not painful.

Got Dairy?

Parents who drink milk and eat dairy foods show their kids that it is important.  Dairy foods are especially important to build the growing bones of kids and teens.  You should routinely include low-fat or fat-free dairy foods with meals and snacks for everyone's benefit.  They provide calcium, vitamin D, potassium, protein, and other nutrients.

Remember:

• Fat-free (skim) or low-fat (1%) milk is better than whole.  If you currently drink whole milk, do a gradual switch to lower fat versions.  This change cuts calories but does not reduce calcium or other essential nutrients.
• Milk and yogurt have more potassium and less sodium than most cheeses.
• Use low-fat yogurt in places where you would normally use sour cream.
• Look for the words "reduced-fat" or "low-fat" when buying cheese.
• Regular cream cheese, cream, and butter are not part of the dairy food group.  They are high in saturated fat and have little or no calcium.
• If you are lactose intolerant, try lactose-free milk or soymilk.  Check the label to make sure the soymilk has about 300 mg of calcium.

Older children, teens, and adults should have 3 cups of dairy every day, while children 4 to 8 years old need 2 1/2 cups, and children 2 to 3 need 2 cups.

For more information on Nutrition go to www.ChooseMyPlate.gov.

Summer Sun Safety

With summer in full swing, everyone's shedding layers and enjoying basking in the sun. But while absorbing some of the sun's rays will help your body produce Vitamin D, too much of the UVA and UVB rays can cause skin damage. Use these tips from the Federal Citizen Information Center to protect yourself this summer.

• Avoid sunburn and excessive tanning: It's a well-known fact that spending lots of time in the sun could lead to uncomfortable sunburns and skin cancer. Slather on a layer of SPF 15 or higher if you're going to be outside for a long time. Don't forget to cover places like the tops of your feet, your ears and even the part in your hair. Those areas are easy to forget about, but burn easily. If you play in the pool or ocean or work up a good sweat playing beach volleyball, make sure you re-apply to get added protection. And remember, you don't need to get a burn to be at risk for skin damage, premature wrinkles or skin cancer. Unprotected time in the sun or in tanning beds can be just as damaging to skin as a sunburn.

• Understand your Risk: Anyone can get skin cancer, but people with fair skin and eye color tend to be at higher risk than others. The National Cancer Institute provides a checklist of common risk factors. Check off the ones that apply to you to figure out what kind of extra precautions you should be taking to avoid skin cancer.

• Check the UV Index: The UV index lets you know just how strong the sun's rays are so you can protect yourself, either by wearing sunscreen or staying in the shade. Just enter your zip code to check the UV index in your area.

• Protect your eyes: The sun's rays can damage more than your skin. Excess exposure to the sun can lead to cataracts and other eye problems. Keep these at bay by wearing sunglasses that block UV rays. Just look for a label indicating the glasses block 99 to 100 percent of UV rays.

With these tips you can safely enjoy your time in the sun.

Tips for the Bicycle Riders in Your Family

✔✔ Ride in a straight line, single file.

✔✔ Go with the traffic flow. Ride on the right in the same direction as cars.

✔✔ Obey all traffic signs and signals.

✔✔ Ride with both hands on the handlebars except when signaling a turn or stop.

✔✔ Stop and look left-right-left for traffic before entering a street.

✔✔Walk your bike across an intersection.

✔✔ Stay alert – use your eyes to look for things that could make you fall, like potholes, cracks, pebbles, or wet leaves.

✔✔ Stay alert – use your ears to listen for traffic. Don’t wear earphones while riding.

✔✔Watch for parked cars and cars pulling out or into parking spaces or driveways.

✔✔ Check your equipment. Make sure your bike tires are properly inflated and that the brakes work.

Don’t forget your bicycle helmet. Wear it flat on your head and buckled.

For more information on cycling safety see the

National Traffic Safety Administration.

The Berry Season

Fresh berry season is a great time of the year.  Strawberries, blueberries, raspberries, and blackberries are a tasty, nutritional food.  They are low in fat, carbs, and calories, but high in fiber, vitamins, minerals, and antioxidants.  They have the very same antioxidants that have been linked to stalling the aging process, protecting the heart and circulatory system and preventing mental decline. Toss berries in your morning yogurt or throw them in with your cereal, bake some into a pie or tart, experiment with savory recipes, or better yet, eat them fresh and on the go.

Remember to check out the berry selection at the local Hibbing Farmer’s Market.