by Guest | Jan 11, 2023 | Being Well
What brings you joy and fulfillment? Is it your family, job, faith, or a volunteer activity? Or maybe it is a hobby like music, art, woodworking, gardening, yoga, or hiking. It might surprise us to know that what gives our life meaning can also help us live longer. When we do tasks and activities that tap into our unique gifts, it brings us a deep sense of joy and satisfaction, but we rarely stop to think about where that comes from. What exactly are we tapping into that brings about these feelings?
When we get lost in an activity, when we are overcome with emotion looking at a baby or feel a sense of awe and wonder looking up at a starry night sky, we may realize there is something beyond ourselves and our own experiences. Practicing intentional awareness of these sensations and how they give us a deeper sense of meaning and purpose is correlated with living longer, healthier lives. This can happen in the context of a faith-based practice, through our relationships with others, or by spending time in nature. It is important to note that it does not have to be through an organized religion and these practices may not be readily accessible to everyone, depending on a person’s life experiences.
Research tells us that people who have a regular spiritual practice, such as mindfulness, prayer, meditation, or participating in a faith community, are significantly healthier, living as many as 4 to 14 years longer than those who do not. According to numerous studies, spirituality is associated with improved overall health, better recovery from illness (including cancer), and is even a protective factor against disease.
What is a spiritual practice?
Spirituality, faith and religion are often used interchangeably, but they mean different things to different people. The common thread connected to better health is a regular habit of experiencing the sense that we are part of something greater. For some it can best be explained or understood in nature or in our relationships with one another. For others, this is a divinely ordered universe with a creator. Regardless, it is what gives our lives purpose and meaning. When we are living our lives in this way, we are more grateful, have greater life satisfaction and we are more resilient to the challenges and hardships we experience throughout life.
The connection between spirituality and health
Mounting research shows consistent positive associations between spiritual or religious practice and health and longevity. The correlation is so strong it led Harvard researchers to conclude, “Spirituality should be incorporated into care for both serious illness and overall health.” A study from the National Institutes of Health (NIH) indicates that having a consistent spiritual practice affects immune function, hormones, psychological functions and can prevent social isolation and increase healthy behaviors. The research is compelling and yet not often discussed in the context of public health or western medicine. There is a growing call to change that.
Many spiritual practices, such as mindfulness and faith traditions, have been around for centuries, some for thousands of years. The endurance of these traditions is a testament that they fulfill a need in many people’s lives. Things that work stand the test of time, after all. It is important to consider, however, that what works within these practices is that they orient us to the sense that there is something greater, beyond our earthly existence, beyond our individual needs and desires, that connects all of us to a sense of appreciation, belonging, and greater understanding. This is the common thread to which spiritual practices point. It is the essence of what new research on spirituality is telling us keeps us healthy and helps us attain better health outcomes when we are sick. When we live our lives with a deeper sense of purpose and meaning, we tap into something beyond ourselves, giving us hope and inspiration.
How to start a spiritual practice
Starting any new practice can be challenging, especially if past experiences have not been positive. It is important to explore what is right for you. It could be joining (or rejoining) a faith community, journaling, meditation, art, or spending dedicated time in nature. Keep in mind that spirituality goes far beyond organized religion (though that structure and tradition works well for some) and can include anything that fills you with a sense of purpose and belonging, including a spiritual network, close-knit social group, volunteering or individual practice. Think about what gives you purpose and try to dedicate just a little bit of time to it every week.
AUTHOR: Michelle Jenck, Adventist Health Tillamook Director of Community Well-Being
Sources:
Religious involvement, spirituality, and medicine: Implications for clinical practice by Mueller, Plevak, & Rummans
Spirituality, religiosity, aging and health in global perspective: A review by Zachary Zimmer
Spirituality linked with better health outcomes, patient care by Harvard School of Public Health
Religious involvement, spirituality, and medicine: implications for clinical practice by PS Mueller
More Americans now say they’re spiritual but not religious by Michael Lipka & Claire Gecewicz
Implications for public health of the religiosity-longevity relation by Marcelo Saad & Roberta de Medeiros
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 | Jan 4, 2023 | Recipes
Prep Time: 5 minutes
Cook Time: 10 minutes
Ingredients
- 1 apple
- 2 cups nonfat or 1% milk or water
- 1 cup quick cooking or old fashioned rolled oats
- ⅛ teaspoon salt
- ⅛ teaspoon cinnamon
- 1 Tablespoon brown sugar
- ⅛ teaspoon nutmeg (optional)
Directions
- Rinse the apple, remove the core and cut into small chunks (about 1 ½ cups).
- Bring the water or milk to a boil in a saucepan.
- Add the oatmeal, salt and apple chunks. Cook over medium heat for 1 minute if using quick cooking oats or 7 to 10 minutes if using old fashioned rolled oats. Stir a couple times while cooking.
- Remove from heat. Stir in cinnamon, brown sugar and nutmeg, if desired.
- Refrigerate leftovers within 2 hours.
Notes
- To increase the apple flavor, use apple juice for all or part of the water. Mixing apple juice with milk may cause milk to curdle.
- Add bite-size dried fruit pieces like raisins, apricots or cranberries in step 3, or sprinkle on top when serving.
- Sprinkle chopped nuts on top when serving.
- Recipe adapted from Nutrition Matters.
Photo and Recipe Source: https://www.foodhero.org/recipes/apple-spice-oatmeal
by Guest | Dec 28, 2022 | Being Well
Gratitude is a word we hear often from November through the holiday season. But what does it really mean, how does it impact our health and well-being, and how do we show more gratitude?
Gratitude is defined by Merriam-Webster’s dictionary as “the state of being grateful, thankfulness”. This points to gratitude being more of a passing emotion or state. Yet there are those that view gratitude as something you develop as an attitude or practice. Researcher and vulnerability expert Brene Brown says practicing gratitude is the key to cultivating joy. Her research has shown that those who are living a joyful life have achieved that joy through having a gratitude practice.
There are health benefits to practicing gratitude as well. It can help you have better sleep and last month’s article taught us why sleep is so important when it comes to our health and diabetes. There is research showing that if you focus on positive, grateful thoughts before going to bed, you will have deeper sleep and sleep longer. Start saying a few things you are grateful for before you go to bed and watch your sleep improve.
It can also improve your physical and mental health. Positive thinking and practicing gratitude have been shown through neuroscience research to reduce anxiety and depression. It also helps increase motivation to engage in physical activity and can reduce inflammation and fatigue. This can then decrease risks for heart failure and other illnesses. Gratitude also affects the part of the brain where we produce dopamine so gratitude literally will give you and your brain a dopamine hit.
Practicing gratitude can also improve your relationships and your self-esteem. In the research, they found that the parts of the brain that light up and are activated when practicing gratitude are the same parts of the brain associated with moral and social cognition, reward, empathy, and value judgment. Therefore, the emotion of gratitude supports a positive and supportive attitude toward others.
And it can also help you develop greater self-care practices. By adopting a more positive and grateful attitude, you will begin to show yourself more care and prioritize doing things that continue to improve your health and well-being. These are all great reasons to develop a gratitude practice.
How does one develop a gratitude practice? Create a practice of journaling about what you are grateful for each day. This may be easiest to do either in the morning before your day gets busy or at night before you go to bed. Or if you are ambitious, you can do both! Another fun idea is to write down 1-3 things each day that you are grateful for on slips of paper and then put them into a jar. At the end of the year, or when you are needing some joy, you can pull the slips out and read them, reminding yourself of all the things you are grateful for. Tell people what you appreciate about them when you have the chance. You could write a letter to a friend, send them a voice memo or text, or compliment a stranger on what they are wearing. Make it a point to tell at least one person each day something about them you like, appreciate or enjoy. Share the gratitude and watch them light up and also get your own dopamine hit. And most importantly, get in the habit of telling yourself what you are grateful for and appreciate about yourself. This one can be more difficult, especially if you are struggling with your health. You may feel like you do not have much to be grateful for. Yet I encourage you to try, you can start small. You can do this while looking in the mirror, acknowledge something you like about yourself. Or when you’ve accomplished a task, celebrate yourself. The more positive thinking and gratitude you can show yourself and others, the better. The very best part about practicing gratitude is that it is FREE, yet its impact is priceless!
AUTHOR: Amanda Ferrat, Certified Wellness Counselor and Advanced EFT Practitioner, Founder of Value Yourself Consulting
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 | Dec 21, 2022 | Eat Well
Between the winter weather, abundance of sweet treats, and chaos of coordinating family gatherings, it can be difficult to maintain your usual routines during the holidays. Check out some of these tips and tricks for finding the balance in enjoying holiday festivities from Lewis Martin, Nutrition Director at the Oregon Dairy and Nutrition Council, followed by a few creative “merry mocktails” for those looking to take a break from alcohol this season:
Healthy Holiday Hacks
Make Breakfast the most important meal of your day: Some people believe that by skipping out on food intake earlier in the day, they can compensate later on and load up on calories at a gathering without consequence. The truth is, this sabotaging practice can cause you to eat well beyond your daily needs in one sitting, causing spikes in blood sugar and prompting your body to store unneeded excess energy. Consuming a high protein, high fiber breakfast at the start of your day can help you better manage hunger, and give you solid control when dinner time arrives. Try options like eggs with whole wheat toast, lowfat Greek yogurt with high fiber granola, or oatmeal cooked in lowfat milk.
Brighten up your beverage choice: Soda, beer, and cocktails can sneak hundreds of calories into a meal without having any effect on how full you feel. Instead, enjoy sparkling water or a cozy hot cup of coffee/tea. If you’re hankering for something sweeter, you can even try diet or “zero” soda options, which don’t contain any calories or sugar.
Double up on veggies: If you’re hardwired to clean your plate, use your impulse to your advantage. Load up on non-starchy vegetables like roasted carrots, steamed green beans, or savory collard greens in place of stuffing, potatoes, or bread. Pair with your favorite protein choice, like turkey, and you have a seriously delicious meal.
Don’t stop moving: With great energy from calories, comes the great responsibility to use that energy! Squeeze in your fitness routine before heading over to or hosting a gathering; catch up with friends and family on a brisk walk before your meal; or start a new tradition by hosting a backyard Turkey Bowl!
Bring your own, healthier dessert: Holiday desserts are often the most calorie and sugar-dense options at gatherings, and can wreak havoc on your efforts to stay on track with your health goals. Preparing a lighter, lower sugar dessert can not only provide confidence that you’ll be sticking with ideal food choices, but will give you the chance to share something awesome with your loved ones. Head over to our Healthy Recipes page for more inspiration!
Rethink the drink: Many holiday parties have alcohol as an optional drink for adults. Did you know that more than 1 in 5 Oregonians drink excessively? Examples of excessive drinking include binge or heavy drinking. Excessive drinking is harmful to a person’s body and can increase the risk of certain cancer (breast, colon, prostate, etc.), increase the risk of heart disease, and can lead to changes in behavior or mood. To learn more about you risk, check out the Oregon Health Authority’s ‘Rethink the Drink’ campaign located at: www.rethinkthedrink.com.
The Merry Mocktail List
Take a break from alcohol or pace yourself this holiday season and try a Merry Mocktail! These drinks are a delicious substitute for alcoholic beverages. Be aware of the sugar content and look for low-sugar or sugar substitute options and fresh, natural juices. Each of the drinks below are poured over ice but can also be made as a martini or in a champagne flute. You can also find some delicious and refreshing nonalcoholic sparkling hops drinks in stores such as Lagunitas Hoppy Refresher, H2OPS Sparkling Hop Water, and Pelican Brewery Sparkle Hops. Cheers!
Mocktail Mule
Ginger beer or ale, cranberry juice, 4-5 fresh cranberries, 2 slices of lime, mint
Muddle mint and lime with ice, add 4-5 fresh cranberries and more ice, and fill half with ginger beer and half with cranberry juice. Top with fresh mint and lime.
Sparkle Razz
Razz-Cranberry La Croix, cranberry Kombucha, fresh rosemary, 2 slices of limes, 4 raspberries
Muddle raspberries, rosemary and lime at the bottom of the glass, fill with ice, fill half with Kombucha and half with La Croix. Top with a sprig of fresh rosemary.
Orange Cinnamon Fizz
Sparkling cider or ginger ale, orange juice, 2 slices of lemons or limes, ½ teaspoon cinnamon mixed with 3 tablespoons sugar (or sugar substitute)
Rub a lemon or lime around the rim of your glass and then dip into the sugar/cinnamon mix. Fill the glass with ice, add orange juice and squeeze in lemon or lime. Top off with sparkling cider or ginger ale.
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 | Dec 14, 2022 | Lunch & Snack Recipes, Recipes
Prep Time: 20 minutes
Ingredients:
- 12 Large Brussels sprouts
- 1 tbsp olive oil
- 3 slices lean turkey bacon(diced)
- 1 clove garlic(minced)
- 3 oz soft goat cheese
- 2 tbsp skim milk
- ½ tsp salt(optional)
- ¼ tsp black pepper
- Parmesan cheese(grated)
Directions:
- Preheat oven to 400 degrees F.
- Trim the ends of the Brussels sprouts and cut them in half, lengthwise. Bring a large pot of water to a boil and blanch the sprouts for 2 minutes, drain and set aside.
- Using a melon baller or Tsp. measure, core the sprouts, set aside the shells and roughly chop the scooped cores.
- Add olive oil to a medium sauté pan over medium heat. Add bacon and sauté until almost crisp. Add the chopped sprouts and garlic and sauté for a 3-4 more minutes until the sprouts have softened.
- In a bowl, mix together the goat cheese, milk, salt (optional), black pepper and parmesan cheese. Add the sautéed bacon and sprouts and mix thoroughly.
- Divide the filling mixture evenly among each sprout core (about a rounded Tsp.). Lay sprouts on a baking sheet and bake for 20 minutes or until the filled sprouts are a golden brown. Serve warm.
Recipe Source: https://www.diabetesfoodhub.org/recipes/stuffed-brussels-sprouts-bites-%E2%80%93-foodie-recipe.html
Photo Credit: Peter Papoulakos
