by Guest | Feb 14, 2023 | Recipes
Prep Time: 10 minutes
Ingredients:
- 6 mini Hershey’s special dark chocolate bars (chopped)
- 2 cups plain nonfat greek yogurt
- 2 tbsp honey or 4 packets artificial sweetner
- 1 tsp vanilla extract
- ¼ cup skim milk
- 6 tbsp whipped topping
- 2 cups fresh raspberries
Directions:
- Add the chopped chocolate to a microwave-safe bowl. Microwave the chocolate on high for 1 minute, then stir. If not completely melted, microwave for 30 more seconds, then stir until all chunks are melted. Do not overcook.
- In a medium mixing bowl, whip the Greek yogurt with an electric mixer until fluffy. Add the honey, vanilla, and milk and beat some more. Then add the chocolate, a small amount at a time, beating in between additions.
- Once all of the chocolate is mixed into the yogurt, divide the mousse into 6 portions and top each portion with 1/3 cup raspberries and 1 tablespoon whipped topping.
Recipe Source: The Diabetes Cookbook/Diabetes Forecast. Recipe Credit: Lara Rondinelli-Hamilton, RD, CDE, and Jennifer Bucko Lamplough. https://www.diabetesfoodhub.org/recipes/greek-yogurt-chocolate-mousse.html
Photo Credit: Photography by Terry Doran; Food Styling by Skyler Myers; Styled by Stacey Heston.
by Guest | Feb 8, 2023 | Being Well
When we think of healthy relationships, especially around Valentine’s Day, our thoughts often go to dating or marriage. We know it isn’t always hearts and roses when it comes to relationships. It can be a lot of hard work and it doesn’t always work. It might surprise us to know that the health of our adult relationships ties back to the earliest stages of life.
Long-standing research has shown that secure bonds of attachment between a baby and its caregiver play a significant role in a child’s development. In one study, researchers observed mother rats who licked their baby rats, a form of maternal bonding. Those babies had higher levels of serotonin (a feel-good hormone) than baby rats who did not get slobbery kisses from their moms. Even more interesting, the pups licked by the mother experienced functional changes in their DNA; changes that altered how their brains and bodies responded to stress.
Former California Surgeon General, Nadine Burke-Harris, explains the rat experiment in her book, The Deepest Well, to highlight how positive, early life experiences impact the brain’s ability to tolerate stress and manage emotions. Going back to our rat families, researchers were amazed to discover that even if baby rats were exposed to significant stress and trauma, if they had that bonding experience, they were less affected by it than rats without the stressful environment and no maternal bonding.
What does the rat experiment have to do with having healthy adult relationships? People who don’t experience secure attachment during early stages of development tend to devote more energy to managing their emotions or protecting themselves emotionally, rather than using their energy to explore, learn and safely interact with others. Having the ability to recognize and manage our own emotional states and co-regulate those with other people is key to having healthy relationships. Along with having empathy, these are the basic qualities of Emotional Intelligence (EQ), which is also tied to greater academic and job success in life.
When early, secure attachment doesn’t occur, other positive experiences can help fill the gap. Consistent, nurturing experiences in childcare and preschool environments and with extended family, neighbors and other community connections contribute to “licking our pups” and, thus, play a large role in helping kids build resilience and the foundation for strong and healthy relationships.
School bus drivers, teachers, staff, and counselors who interact with kids daily are often serving in these roles. We are fortunate to have trauma-informed educators and staff in Tillamook County, who understand and utilize these practices. We teach children the ABCs so they can learn to read and write. Increasingly, schools are integrating Social-Emotional Learning (SEL) to guide kids’ understanding of how emotions drive their thinking and behavior. Early bonding and attachment are the ideal, but it is only one opportunity to support raising healthy and resilient humans.
Every community touchpoint matters. Programs such as Scouts, 4-H, youth sports and other positive outlets for kids, not only put them with nurturing mentors and coaches but also help them develop essential skills for managing emotions and working together with others. By the way, those programs are always looking for volunteers (hint, hint).
If we are struggling with maintaining healthy relationships, there is help and hope. Tillamook Family Counseling Center, along with all our local medical providers offer counseling. Tides of Change is a valuable resource for people who have experienced or are experiencing intimate partner violence or domestic abuse.
It’s also important to remember that you are the only person you will be with your whole life. The healthiest relationship begins with us. We need to treat ourselves the way we would counsel a friend, with compassion, patience, and love.
References: Burke-Harris, N. (2020). The Deepest Well. Pan Macmillan.
AUTHOR: Michelle Jenck, Adventist Health Tillamook Director of Community Well-Being
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Guest | Feb 1, 2023 | Recipes
Prep Time: 10 minutes
Cook Time: 20 minutes
Ingredients
- 2 cans (15 ounces each) pinto beans, drained and rinsed
- 1 cup salsa
- 1 ½ cups corn (fresh or frozen, or a 15-ounce can, drained and rinsed)
- ½ cup chopped mild green chiles (4-ounce can)
- ½ teaspoon garlic powder or 2 cloves garlic, finely chopped
- 1 ½ cups shredded cheese
- 8 whole wheat flour tortillas (10-inches) or 12 corn tortillas (6-inches)
- 1 can (15 ounces) enchilada sauce
Directions
- Wash hands with soap and water.
- Preheat oven to 350 degrees. Lightly oil or spray a 9 x 13-inch baking dish.
- Mix beans, salsa, corn, chiles, garlic and half of the cheese together in a bowl.
- Warm each tortilla in a dry skillet and stack them on a plate.
- Spoon about 1/2 cup of the bean mixture onto each tortilla.
- Roll the tortilla and place seam-side down in the baking dish.
- Pour enchilada sauce over the tortillas and sprinkle with remaining cheese.
- Bake for 15-20 minutes, or until hot.
- Refrigerate leftovers within 2 hours.
Notes:
- Substitute black beans or kidney beans for the pinto beans.
- Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
- Try substituting cooked chicken or turkey for beans.
- Topping ideas: hot sauce, avocado, black olives, green onion, lettuce, radishes, or low-fat plain yogurt or sour cream.
Recipe and Photo Source: https://www.foodhero.org/recipes/easy-cheesy-enchiladas
by Guest | Jan 25, 2023 | Being Well
Taking the first step is often the most difficult part of starting any new journey. For those of us living with prediabetes, it is also a critical decision that may protect us from the emotional, medical, and financial challenges of developing type 2 diabetes. The National Diabetes Prevention Program (NDPP) offered by lifestyle coaches here at the Tillamook Family YMCA is a free program designed to provide the health education and group support for lasting lifestyle changes that can help reverse prediabetes.
Earlier this month, Kelly Benson and Shannon Ayers from the YMCA spoke on KTIL’s Tillamook Today about the next cohort of the NDPP program starting up in February. Kelly has been leading NDPP since 2018 and always looks forward to providing the support and space for folks to identify and work toward their individual goals. The NDPP class covers topics around nutrition and exercise, but its main focus is to help individuals find ideas and routines that work best for them. One of the biggest benefits of the NDPP class is the group support and knowing that there are others going through the same process and facing similar challenges. Kelly pointed out that although the class eventually drops to every other week attendance, participants often want to continue meeting weekly because the group connections and accountability are helpful motivators.
For Shannon Ayers, the idea that the NDPP class can be life-changing is an experience she understands personally. Although she currently works as a fitness instructor at the Y and recently received her personal trainer certification, this is a drastic shift from her life a few years ago: “When covid hit, I was at rock bottom with my health. I was close to 300 pounds, and I suffered from a lot of sciatic back pain and the last blood work I had with my doctor showed I was in the prediabetes range, very close to being diabetic. There’s a very strong genetic component in my family and I knew I was in big trouble.”
She started with a flexibility class that helped ease her back pain and open the door for more movement. As COVID-19 restrictions lifted, Shannon looked into the Tillamook Family YMCA and found the NDPP class “which changed everything.” Since completing this year long program, her blood sugar (A1C) levels have dropped all the way back to a normal range and she has found that almost every aspect of her life has improved, from her knee pain to her sleep schedule to her personal relationships. When asked what she would tell others who are considering a program like NDPP, she responded: “Do it now. You can wait for a little longer and things are going to get worse and eventually the choice will be made for you.”
The 2023 NDPP cohort will meet on Thursday, February 23rd from 5:30 to 6:30 pm at the YMCA. NDPP is a completely free year-long program that meets once a week for the first 16 weeks and then shifts to every other week for the rest of the year. The YMCA will also be offering a free Chronic Disease Self-Management program starting on Wednesday, March 1st at 5:30 pm for anyone managing any chronic disease (such as diabetes, arthritis, chronic pain, heart disease, and others). If you’re interested in joining either of these programs, contact Kelly Benson at 503-842-9622 ext 111 at the YMCA to register.
by Guest | Jan 18, 2023 | Recipes
Ingredients
- (see Notes for ingredient ideas)
- 2 cups cooked grains
- 2 cups chopped vegetables (raw or cooked any way you choose)
- 12 ounces cooked protein, cut bite-sized (about 2 cups)
- ¼ cup topping
- ¼ to ½ cup sauce or dressing
Directions
- Wash hands with soap and water. Gather ingredients and 4 bowls.
- Spoon about ½ cup of the grain into each bowl.
- Arrange ¼ of the vegetables and protein on top of or around the grains in each bowl.
- Drizzle 1 to 2 Tablespoons of the dressing over each bowl.
- Sprinkle 1 Tablespoon of topping over the top.
- Refrigerate leftovers within 2 hours.
Notes: Ingredient Ideas
Protein – try cooked chicken, beef, pork, seafood, tofu, tempeh, beans, lentils or eggs
Vegetables – use any mixture of fresh, frozen or canned
Grains – try whole grains such as brown rice, quinoa, buckwheat or oats
Topping – try something crunchy or chewy like nuts, seeds, raw or pickled vegetables, microgreens or fresh or dried fruit
Sauce or dressing – use a prepared dressing or salsa, or try one of these Food Hero recipes:
Photo and Recipe Source: https://www.foodhero.org/recipes/mix-and-match-grain-bowl
