by Guest | Apr 23, 2025 | Being Well, Featured, Uncategorized
In our fast-paced world, it’s easy to feel overwhelmed and disconnected. The constant influx of information and demands on our time can leave us feeling stressed and reactive. Cultivating mindfulness, the practice of paying attention to the present moment without judgment, can be a powerful antidote. Thankfully, numerous free apps are now available to guide us on this journey towards greater awareness and inner peace.
Several excellent free apps offer a fantastic starting point for anyone curious about mindfulness. Insight Timer boasts a vast library of guided meditations, talks, and music tracks led by teachers from around the globe. Its community aspect and diverse content make it a rich resource for both beginners and experienced practitioners.
Smiling Mind, offers a range of free programs designed for various age groups, including adults, children, and educators. Their meditations focus on stress reduction, sleep improvement, and overall mental well-being. Finally, Aura provides personalized mindfulness exercises, sleep stories, and music based on your mood. Its free version offers a daily three-minute meditation and access to a basic library of content.
While these apps offer valuable tools and guidance, the foundation of mindfulness often comes down to something incredibly simple: breathing. In the midst of a busy day, taking even a few moments to consciously focus on your breath can make a significant difference.
Think of it as a mini-reset button for your nervous system. When we feel stressed, our breathing often becomes shallow and rapid. Consciously slowing down our breath signals to our body that it’s safe to relax. Even a minute or two of deep, intentional breathing can help to calm racing thoughts, reduce muscle tension, and bring us back to the present moment.
You don’t need an app to practice mindful breathing. You can do it anywhere, anytime. Simply find a comfortable position, close your eyes if you wish, and bring your attention to the sensation of your breath as it enters and leaves your body. Integrating short breathing breaks throughout your day can be surprisingly impactful. Try taking a few deep breaths before starting a challenging task, during a moment of frustration, or simply as a pause between activities. These small moments of conscious breathing can accumulate, fostering a greater sense of calm and presence throughout your day.
The journey to mindfulness doesn’t require hours of meditation. By leveraging the accessibility of free mindfulness apps and prioritizing even a few moments of conscious breathing, we can cultivate greater awareness, reduce stress, and navigate our lives with more ease and intention. So, take a deep breath, explore these resources, and discover the power of finding calm in your everyday life.
by Guest | Apr 16, 2025 | Being Well, Eat Well, Featured, Move Well, Uncategorized
By Laura Swanson
Spring-time and the wild harvests begin – friends and family are gathering nettles and fiddleheads, spring mushrooms and more.
Foraging is a great way to supplement your family’s food supply – and there are lots of yummy options, right in your backyard. Foraging is the practice of finding, identifying, and collecting edible plants, fungi, and other food resources in the wild. It’s a way to connect with nature and enjoy the bounty of the natural world.
Foraging for food instead of purchasing it at the grocery store can be a frugal and healthy way to feed your family. It can help you save money, get exercise and bond with your loved ones as you forage together.
Things you find in the forest or along our coastline can enhance usual grocery store purchases or you can go for a full wild harvest meal.
Beginner Foraging
If you are just starting to entertain the idea of foraging, it can be overwhelming and a little scary. You likely worry about picking the wrong kind of mushroom and getting sick. For beginners, there are ways to ease into foraging without needing to worry about poisoning yourself. There are workshops and classes available and several resources (see list below) that can help get you started.
One of the easiest foraging opportunities is dandelions. They are plentiful throughout the spring and summer and the leaves are delicious in salads.
Many people enjoy harvesting from the sea, along our beaches and bays there is an abundance of clams, mussels, seaweeds and more that are edible and available.
It requires knowledge of edible plants and how to identify them safely, as well as responsible harvesting practices.
Edible Wild Plants
Many plants, fruits, and nuts are edible in the wild, but it’s crucial to identify them correctly to avoid poisonous or harmful species.
Some common edible plants include:
-
- Wild Greens: Dandelions, Lamb’s Quarter, Nettles, Watercress
- Berries: Wild Berries (ensure they are ripe and from a safe area)
- Nuts: Acorns, Hazelnuts, Hickory Nuts
- Mushrooms: Puffballs, Chicken of the Woods, Maitake
- Roots: Wild Yams, Ramps
Important Note: Always be 100% certain of your identification before consuming any wild food.
Responsible Foraging Practices
- Know Your Area: Research the plants and ecosystems in the area you plan to forage, and be aware of any potential hazards.
- Respect the Land: Leave no trace, pack out all trash, and avoid disturbing the environment.
- Harvest Sustainably: Take only what you need and leave enough for the plants and wildlife to thrive.
- Be Aware of Contamination: Avoid foraging in areas that may be contaminated with pesticides, herbicides, or other pollutants.
- Check Local Regulations: Some areas may have restrictions on foraging, so check with local authorities before you go.
- Start Small: If you’re new to foraging, start with a few easily identifiable plants and gradually expand your knowledge.
- Consider the Season: Different plants are edible at different times of the year, so be aware of the seasonal availability of wild foods.
Here are some of the edible plants you’ll find during Spring: asparagus, cattail shoots, chickweed, dandelions, milkweed shoots, shaggy mane mushrooms, sheep sorrel, stinging nettles, wild violets, fiddleheads, salmonberries, morels, lambs quarters, and more. This is just a sample of the many edible plants available – spruce tips for tea, later in the season wild rose hips – every season brings more bounty.
Please forage responsibly – do not over harvest, be aware and respectful of public and private lands, always give thanks for the bounty and leave some plants to continue to provide for the wildlife and for next year’s harvest.
Resources: Pacific Northwest Foraging by Douglas Deur
Mushroom Guide – “All That the Rain Promises and More …” by David Arora
Pacific Harvest: A Northwest Coast Foraging Guide by Jennifer Hahn
by Guest | Apr 1, 2025 | Being Well, Eat Well, Featured, Uncategorized
Written by: Leanna Coy, FNP-BC, Freelance Health Writer
Little universes of bacteria, fungi, viruses, and parasites live in and on your body. Known as microbiomes, these tiny worlds impact your overall well-being positively by working together to keep your health in balance. (1) When something throws one of those universes out of balance, your well-being suffers. One powerful microbiome is the one in your gut. This microscopic universe plays a role in balancing immunity, digestion, weight, and even mental health.
What does the gut microbiome do?
The gut microbiome is in the digestive tract. It is a diverse environment containing about 100 trillion microscopic organisms. (2) These organisms serve many functions, including digesting your food, protecting the intestinal wall, and metabolism. (9)
Everyone’s gut microbiome is different. Your gut health begins before birth with bacteria and DNA passed on from your mother. (7) The diet you consume in infancy, whether breast milk or formula, continues the development of your gut microbiome. This continues to evolve throughout your life. Factors such as the foods you eat, medications you take, genetics, and age all determine the makeup of your gut microbiome.
How it affects digestive health
Your gut microbiome keeps the lining of your intestines intact and helps protect the walls from cancer cells. (2) It breaks down products passing through to make sugar for energy and to balance glucose. When an imbalance in the gut microbiome occurs, it’s called dysbiosis. (4) Dysbiosis may cause your body to begin working against you. This can lead to various diseases in the digestive tract:
- H. pylori
- Small intestinal bacterial overgrowth (SIBO)
- Inflammatory bowel diseases like ulcerative colitis and Crohn’s disease
- Digestive issues such as diarrhea or constipation
How it affects weight
Obesity is an excess of body fat. It’s a chronic disease that affects a person’s quality of life and overall health. In the United States (12):
- 1 in 5 children are obese
- 2 in 5 adults are obese
An overgrowth of certain bacteria or lack of variety in the bacteria in the gut microbiome can contribute to obesity. (9) The microbes in the gut produce substances known as metabolites. (2) Metabolites are substances the body makes or uses when breaking down food, medicines, or tissue in a process known as metabolism. Your metabolism creates the energy needed for growth and maintaining your health. Metabolism also removes toxins from the body. (3)
When dysbiosis occurs in the digestive system, the body’s metabolism does not work correctly. The imbalance changes hormones in the gut, which affects how the body stores fat. These hormones also regulate appetite and food intake. Changes to these contribute to increased body fat. (9)
How it affects heart health
Cardiovascular disease is the number one cause of death in the United States. Every 33 seconds, someone dies from cardiovascular disease. (11) People with cardiovascular diseases may have more inflammation producing gut microbiome. (10) Dysbiosis damages the lining of the intestines by creating chronic inflammation. The inflammation allows the intestines to release more toxins into the bloodstream. (8) Cardiovascular diseases linked to dysbiosis in the digestive tract include:
- Hypertension: gut bacteria affects blood pressure regulation
- Heart failure: circulating toxins from leaking from intestines increase generalized inflammation
- Atherosclerosis: gut bacteria found in plaque that lines artery walls
- Myocardial infarction: increased severity of attack
How it affects diabetes
An imbalance of certain bacteria in the gut that helps produce energy is linked to Type 2 diabetes. The dysbiosis, in this case, causes impaired glucose tolerance. The body’s ability to regulate blood sugar with insulin decreases. This leads to blood sugars getting pushed higher (10)
How it affects mental health
Similar to diabetes, a high number of Americans experience mental illness. Every year:
- 1 in 5 adults experience mental illness
- 1 in 6 children 6-17 years old have a mental health disorder
Mental illness encompasses a variety of disorders, including:
- Anxiety
- ADHD
- Bipolar
- Borderline personality disorder
- Depression
- Psychosis
- Schizophrenia
Mental illness is complex and not the result of a single event or cause. Genetics, environment, and lifestyle all factor into a person’s mental health. (14)
The gut microbiome plays a role in producing and regulating neurotransmitters. Neurotransmitters are substances that send messages between nerve cells. (15) Dopamine and serotonin are neurotransmitters used in the balance of mental health. (13) Low levels of serotonin can contribute to depression. (15) When there is a lack of diversity in the gut microbiome, issues like anxiety, depression, schizophrenia, and bipolar disorder can occur. (15)
What to do to keep your microbiome healthy
The standard American diet contributes to many problems with the gut microbiome. Highly processed foods can change your gut microbiome with the amount of fat, sugar, and low fiber they contain. (6) The changes to the gut microbiome can trigger genetic shifts that get passed on to the next generation. (6) Dysbiosis occurs and triggers inflammation. Chronic inflammation leads to chronic diseases such as diabetes, obesity, and heart disease.
- Sugar alternatives, such as aspartame and saccharin, change the microbiome balance.
- Food additives, such as emulsifiers, reduce diversity in the microbiome.
- Some restrictive diets, such as vegan, raw food, or gluten-free diets, are problematic due to their lack of microbiome diversity. (2)
Improving the gut microbiome can occur quickly with dietary changes. Researchers see changes within days to two weeks. (2) Take steps to balance your microbiome.
- Eat a variety of foods. Food variety keeps the microbiome diverse. A low diversity of organisms is a common theme in the health issues related to the microbiome. When there is diversity, the microorganisms work together to keep everything in balance.
- Limit consumption of processed foods. Several additives in processed foods can change the balance of the gut microbiome. Some of these additives trigger hormonal problems that lead to inflammation and chronic health issues. By limiting the number of processed foods you eat, you can help reduce gut inflammation.
- Keep things moving. Regular bowel movements turn over the old and bring in new microorganisms. Eat foods high in fiber, such as fruits, vegetables, beans, and legumes. Staying active and consuming water throughout the day will help to keep things moving along.
- Limit chemicals. Chemicals such as alcohol and tobacco act like pollutants in your system. Chronic exposure to these chemicals will keep your microbiome from flourishing. Limit the use of these pollutants. Additionally, overuse of antibiotics can wipe out the good and bad bacteria. Limit the use of antibiotics to only when necessary.
- Prebiotics. Prebiotics are foods your digestive system cannot completely digest, but they nourish microorganisms in the gut. (16) Feed your microbiome with prebiotic foods:
- Garlic
- Onions
- Bananas
- Asparagus
- Wheat and whole-grain products
- Apples
- Jicama
- Probiotics. Probiotics are live microorganisms that aid with digestion and bowel function. (15) Eating foods with probiotics helps keep the digestive tract healthy. The probiotics work with prebiotics to keep the microbiome in balance. Probiotic foods include:
- Yogurt
- Kombucha
- Kefir
- Sauerkraut
- Kimchi
- Buttermilk
Taking care of your gut microbiome is likely an area of your health that you never considered. But the trillions of microorganisms inside your digestive tract play an important in your overall well-being. You can keep the balance of your gut microbiome in check by eating a variety of foods, limiting processed foods, and avoiding toxins. The impact may change your life.
REFERENCES:
- National Cancer Institute, NCI Dictionary of Cancer Terms. Microbiome. https://www.cancer.gov/publications/dictionaries/cancer-terms/def/microbiome
- Valdes, A., Walter, J., Segal, E., & Spector, T. (2018). Role of the gut microbiota in nutrition and health. BMJ, 361. DOI: https://doi.org/10.1136/bmj.k2179
- National Cancer Institute, NCI Dictionary of Cancer Terms. Metabolite. https://www.cancer.gov/publications/dictionaries/cancer-terms/def/metabolite
- Cleveland Clinic. (April 16, 2024). Dysbiosis. https://my.clevelandclinic.org/health/diseases/dysbiosis
- Corliss, J. November 1, 2023. How a healthy gut helps your heart. Harvard Health, Heart Health. https://www.health.harvard.edu/heart-health/how-a-healthy-gut-helps-your-heart
- Shi, Z. (2019). Gut microbiota: An important link between Western diet and chronic disease. Nutrients, 11(10), 2287. DOI: 10.3390/nu11102287
- Yao, Y., Cai, X., Ye, Y., Wang, F., Chen, F., and Zheng, C. (2021). The role of microbiota in infant health: From early life to adulthood. Frontiers in Immunology, 12. doi.org/10.3389/fimmu.2021.708472
- Patterson, E., Ryan, P., Cryan, J., Dinan, T., Ross, R., Fitzgerald, G., & Stanton, C. (2016). Gut microbiota, obesity, and diabetes. Postgrad Medical Journal, 92(1087), 286-300. DOI: 10.1136/postgradmedj-2015-133285
- Vetrani, C., DiNisio, A., Paschou, S., Barrea, L., Muscogiuri, G., Graziadio, C., Savastano, S., & Colao, A. (2022). From gut microbiota through low-grade inflammation to obesity: Key players and potential targets. Nutrients, 14(10), 2103. DOI: 10.3390/nu14102103
- Tang, W.H., Kitai, T., & Hazen, S. (2017). Gut microbiota in cardiovascular health and disease. Circulation Research,120(7), 1183-1196. DOI: 10.1161/CIRCRESAHA.117.309715
- U.S. Centers for Disease Control and Prevention. Heart Disease Facts, October 24, 2024. https://www.cdc.gov/heart-disease/data-research/facts-stats/index.html
- U.S. Centers for Disease Control and Prevention. About Obesity, January 23, 2024. https://www.cdc.gov/obesity/php/about/index.html
- Xiong, R., Li, J., Cheng, J., Zhou, D., Wu, S., Huang, S., Saimaiti, A., Yang, Z., Gan, R., & Li, H. (2023). The role of gut microbiota in anxiety, depression, and other mental disorders as well as the protective effects of dietary components. Nutrients, 15(14), 3258. DOI: 10.3390/nu15143258
- National Alliance on Mental Illness. About Mental Illness. Mental Health Conditions. https://www.nami.org/about-mental-illness/mental-health-conditions/
- National Cancer Institute, NCI Dictionary of Cancer Terms. Probiotic. https://www.cancer.gov/publications/dictionaries/cancer-terms/def/probiotic
- Catanese, L. (2024, May 15). Prebiotics: Understanding their role in gut health. Harvard Health Publishing. https://www.health.harvard.edu/nutrition/prebiotics-understanding-their-role-in-gut-health
by Guest | Mar 24, 2025 | Being Well, Featured, Uncategorized, Work Well
Written by: Sarah Ermer, MPH, CHES; Prevention Specialist at Tillamook Family Counseling Center
March is Problem Gambling Awareness Month, and when it comes to a behavior that can cause significant harm and remain hidden so easily, awareness is key. You may only picture gambling addiction as someone losing their life savings at a casino, and while many still experience gambling addiction in this way, gambling today takes more forms than it did even a decade ago. Technology has changed gambling, access to gambling, and how addiction takes hold—sometimes in ways we don’t even recognize.
If you’ve ever found yourself mindlessly scrolling through social media, telling yourself “Just one more minute” only to realize an hour has passed, you’ve experienced how technology can hijack our attention. Social media platforms like TikTok, Instagram, and YouTube Shorts use algorithm-driven content and intermittent rewards—features that stimulate the brain’s reward system much like gambling. Every swipe holds the potential for something exciting, unpredictable, and engaging. This taps into something psychologists call our variable reward system, which is the same mechanism that drives gambling behaviors. The uncertainty of what’s coming next (a viral video, a big payout) keeps us engaged far longer than we intend. This is why gambling addiction, like social media overuse, isn’t simply about willpower. It’s about the way our brains are wired for reward and reinforcement.
Let’s zoom out a little more, beyond gambling and social media, to another related pastime: video gaming. Though distinct activities, the line between gaming and gambling is becoming blurred. Many video games have features that replicate or explicitly mimic gambling. Spin-to-win rewards and loot boxes where players can pay real or in-game currency to win an unknown prize are both examples of how video games are exposing younger and younger players to the hook of gambling, not to mention games where players can enter and gamble within virtual casinos. And the younger a person is exposed to an addictive behavior, the more likely they are to experience addiction later in life. That’s why some countries, including Belgium, the Netherlands, and Australia have restricted or banned loot boxes from video games.
Moving back to the present-day landscape of gambling itself. Gambling is no longer confined to casinos or lottery games. In 2019, Oregon legalized sports betting, allowing people to place wagers anytime, anywhere via their smartphones. While convenient, this also means that gambling addiction can develop in secrecy. Someone could lose thousands of dollars without ever leaving their home. The accessibility of gambling apps makes it easier to engage impulsively, making problem gambling harder to recognize until significant harm has occurred.
Sports betting platforms, casino apps, and online poker sites are designed to keep users playing, using features like quick deposits, loss-chasing prompts, and VIP rewards. Without physical cash changing hands, it’s easy to underestimate losses. And because gambling doesn’t leave visible signs like drug or alcohol misuse can, it’s often called the “hidden addiction.” That’s why it is necessary to learn the warning signs of gambling addiction, both in ourselves and others.
Warning signs of gambling addiction can include:
- Spending more and more time gambling
- “Chasing” losses with more gambling
- Feeling the need to bet more money to feel the same excitement
- Creating special occasions for gambling (canceling other plans)
- Frequently borrowing or losing money with no clear explanation
- Mood swings, anxiety, or depression linked to gambling outcomes
- Feeling restless or irritable when trying to cut back
If you choose to gamble, these steps can help minimize harm:
- Decide in advance how much time and money you can afford to spend, and stick to that limit
- Avoid chasing lost money. The more you try to recoup your losses, the larger your losses will be.
- Make it a private rule not to gamble on credit. Don’t borrow money to gamble.
- Avoid gambling under stress. Don’t gamble as a way to cope with physical or emotional pain.
- Take breaks. The longer you play, the harder it is to stick to your limits. Step away regularly.
- Know when to walk away. If gambling stops being fun or causes distress, it’s time to stop.
Lear more warning signs and safer gambling guidelines by visiting OPGR.org.
I hope this article can be your introduction to learning about gambling harm and addiction. A few sentences about gaming or sports betting doesn’t begin to cover the depth of the issue, and there is always more to learn.
Remember, gambling addiction isn’t just a matter of willpower, and help is available. If you or someone you know is experiencing gambling harm, help is free and confidential. Go to OPGR.org, or call 1-877-MY-LIMIT.
by Guest | Mar 14, 2025 | Eat Well, Featured, Recipes
This twist on a classic favorite is versatile and can be adapted based on the ingredients you have available.
Ingredients:
1 large head of cabbage
1 pound lean ground beef, pork, poultry (uncooked)
1 can (15 ounces) tomato sauce, divided (see Notes)
1 cup cooked brown rice (see Notes)
1 cup chopped onion
½ cup chopped bell pepper
¾ teaspoon garlic powder
½ teaspoon basil
½ teaspoon oregano
¼ to ½ teaspoon paprika or cayenne pepper
¼ teaspoon salt
¼ teaspoon black pepper
¼ cup chopped parsley, dill or cilantro (optional)
Directions:
- Wash hands with soap and water.
- Rinse fresh vegetables under running water before preparing.
- Preheat oven to 350 degrees F.
- Use these steps to remove 12 cabbage leaves from the head:
- Trim off the bottom of the cabbage and carefully remove the core with a sharp knife.
- Place cabbage, core-side down, in a deep microwave-safe dish along with one inch of water.
- Microwave on HIGH for 10 minutes.
- Carefully remove cabbage from the microwave.
- Let cool until safe to handle.
- Pull leaves from the outside of the cabbage and set aside. Return to the microwave for 2 to 3 minutes, if needed, to remove enough leaves.
- Spread ½ cup tomato sauce on the bottom of a 9×12-inch baking dish.
- In a large bowl, mix together the beef, rice, ½ cup tomato sauce, onion, bell pepper, garlic powder, basil, oregano, paprika, salt and black pepper.
- Put about ¼ cup meat mixture in the middle of a cabbage leaf near the core end. Roll the bottom edge of the cabbage over the meat, then fold each side into the middle and continue rolling tightly. Place the roll seam side down in the baking dish. Repeat with remaining leaves and filling.
- Pour the remaining tomato sauce over the rolls.
- Cover the dish tightly with a lid or foil and bake for 1 hour. The cabbage leaves should be tender and the inside temperature at least 160 degrees F on a food thermometer.
- Spoon a little sauce from the bottom of the dish over a serving cabbage rolls and top with chopped parsley, if desired.
- Refrigerate leftovers within 2 hours.
Notes:
- Use any cooked beans or grains in the filling, such as white beans and barley.
- For a flavorful tomato sauce, add 1 teaspoon sugar and ¼ teaspoon each cumin and coriander before dividing. You can also make a sauce with chopped vegetables such as carrots and zucchini.
- Use the remaining cabbage for a salad, soup or stir-fry.
- No microwave? You can soften the cabbage leaves other ways:
- Place the trimmed and cored cabbage in a deep pot. Cover with boiling water and simmer for about 4 minutes. Remove leaves with tongs as they soften.
- Place the trimmed and cored cabbage in the freezer. Defrost cabbage in the refrigerator. The leaves will peel off easily.
From FoodHero.org
