by Guest | Jun 1, 2022 | Recipes
Prep Time: 12 minutes
Ingredients:
- 2 (14.5 oz) cans of black beans (rinsed and drained)
- 2 cups frozen corn (thawed)
- 1 finely diced red bell pepper
- ½ cup diced red onion
- ½ cup chopped fresh cilantro
- 2 small limes (juiced)
- 3 tbsp olive oil
- ½ tsp cumin
- ¼ tsp garlic powder
- ¼ tsp black pepper
- ¼ tsp cayenne pepper (optional)
Directions:
- In a medium bowl, combine beans, corn, red pepper, red onion, and cilantro.
- In a small bowl, whisk together remaining ingredients and pour over the bean salad. Toss to coat.
Recipe Source: The Diabetes Cookbook. Recipe Credit: Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough. https://www.diabetesfoodhub.org/recipes/black-bean-and-corn-salad-quick-recipe.html?home-category_id=27
Photo Credit: Mittera
by Guest | Jun 1, 2022 | Work Well
Don’t know where or how to start with planning your financial future? You are not alone. This is the most common email request I receive so I thought it warranted a blog post. To create a Financial Dream Plan, you need to know what you want. This can be a difficult exercise. We are often challenged with verbalizing our desires or imagining our future self. We have a notion of what we want but when asked we can’t provide specific details. And for dreams to come true, they need to be specific.
Here are two fun ways to start dreaming about your future:
1.Plan a Dream Vacation completely budgeted on paper.
Go all out. Where do you want to go? How long will you be gone? Alone or does someone go with you? Pick a time of year, research flight routes and costs. Plan the itinerary. Where will you stay? Accommodations vary based on your dream (i.e. Backpacking, Airbnb or Luxury Resort). What kind of activities will you do? Are you going for adventure or relaxation? What kind of food will you eat? Who will you meet? What kind of memories will you make?
2. Plan your Perfect Day by the hour starting when you wake to when you fall asleep.
Would you wake automatically or to an alarm? Would you have a morning routine?
How about exercise, meditation or gratitude? What about journaling? Would you eat breakfast? If yes to breakfast, what would you eat? Be specific!
What time would you arrive to work? Do you have a commute or work from home? What kind of meetings do you attend? Or do you volunteer? Plan it all out…snacks, meals, cocktails or not. Do you meet up with friends? Play sports? Watch TV? Take a walk or have sex with your partner? You decide. It’s totally your Perfect Day.
This exercise works best the more specific you can be. You may want to create a Pinterest Board for visual representation of your Dream Vacation or write out your entire Perfect Day in your journal. I encourage doodling in the margins of your journal since doodling activates big picture thinking.
Your Dream Vacation and Perfect Day will be as unique as you are. When you start this process, it engages your planning brain (and you’ll need it firing on all cylinders to create your Financial Dream Plan). Most days we live our day the same way we did the day before, almost in default. This is common as our primitive brain likes consistency.
That consistency can make us feel stuck though, especially around our finances. How are we growing in knowledge and wealth if we are following the same process as the prior day, week after week?
This is where activating your planning brain with a fun exercise like a Dream Vacation or Perfect Day starts to get you to think about the future and what do you really want. Your brain can then move onto your finances.
After the Dream Vacation or Dream Day exercise, now write out three financial goals:
- this month, I will:
- this year, I will:
- within the next five years, I will:
How much money do you want to earn? How are you going to provide value to earn that amount? How will you mindfully spend your money? How much will you intentionally save and invest? What kind of financial life do you want to live? Do you want to leave a legacy or are you all about YOLO (you only live once)?
There is no right answer. There is YOUR answer. Write it out. I read that you are 42% more likely to achieve your goals if you write them down. Just think, you may get that Dream Vacation and Perfect Day after all.
If you need assistance with your Financial Dream Plan, keep an eye out for the Financial Wellness Workshops provided by Tillamook County Wellness coming this fall 2022. A written plan will save you hours of worry and thousands of dollars over your lifetime. Plus, you’ll be 42 percent more likely to achieve it and that is good for your health!
AUTHOR: Liz Carroll, Financial Life Coach
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 | May 25, 2022 | Eat Well
May marks the return of farmers market season to Tillamook County, and this year you can find even more markets dotting the coastline from Neskowin to Manzanita operating four days a week from mid-May to October.
Each market offers its own personality and unique set of vendors, and several offer shopping incentives for seniors, youth, and SNAP customers. This year, markets that participate in the Double Up Food Bucks (DUFB) Program are increasing their SNAP match from $10 to $20. That means SNAP customers who spend $20 at a participating farmers market can receive an additional $20 to spend on fresh fruits and vegetables, nuts, mushrooms, and plant starts. Customers can only receive the match once per day, however the DUFB dollars can be spent at any market in the state that accepts them. Markets offering DUFB in Tillamook County include Neskowin, Tillamook, and Manzanita.
Neskowin Farmers Market
The Neskowin Farmers Market is returning to the Proposals Art Center for 2022, located at the corner of Hwy 101 and Summit Road – across the highway from the Neskowin Beach Wayside. The market moved to this new location in 2021 as part of the Proposals For All project that is working to establish a sustainable, creative platform centered around art and experience along the rural Oregon coast in Neskowin.
The Neskowin Farmers Market opens May 21 and runs through October 2. You can find them every Saturday from 9 a.m. – 1 p.m. This year their vendor lineup includes fresh fruits and vegetables, pastured meats, local cheeses, canned goods, and bakery items, fresh flowers and plants, wood-fire pizza, fiber arts, photography, jewelry and other arts and crafts. You can also enjoy live music while you shop.
The Neskowin Farmers Market is enrolled in the Double Up Food Bucks program, and certain vendors can accept Farm Direct Nutrition checks.
Pacific City Farmers Market
The only Sunday Market in the county, the Pacific City Farmers Market opens June 12th and runs through Sept. 25th from 10 a.m. to 2 p.m. This quaint market is located in the parking lot of the Pacific City Library at 6000 Camp Street on the corner of Brooten Road. They’ve added several farms to their line up this year so shoppers will enjoy plenty of fresh fruits and vegetables, as well as cheese, eggs, handcrafted soaps, jewelry, homemade pottery and delicious baked goods.
Tillamook Farmers Market
The Tillamook Farmers Market opens June 11th and operates every Saturday from 9 a.m. – 2 p.m. through Sept. 24th. The market is located on the corner of Laurel Avenue and Second Street – directly in front of the Tillamook County Courthouse.
This season you can expect to find live music every Saturday, kids games, and plenty of hands-on activities. You will also find a wide array of vendors selling everything from outdoor furniture, homemade rugs, tie dye, smoked cheese, microgreens, fruits and vegetables, fresh-cut flowers, nursery trees, soaps and beauty products, photography and other art.
The Tillamook Farmers Market accepts SNAP payment, and is enrolled in the Double Up Food Bucks Program. The market also offers $2 Kids Bucks for youth under age 12 to spend on fruits and vegetables, and certain vendors accept Farm Direct Nutrition checks.
Garibaldi Night Market
Located under the giant event tent on Tillamook Bay, the Garibaldi Night Market is hosted by the Port of Garibaldi once a month May through August. There is no charge to get in, and customers can enjoy live music, kids games, hot food and local vendors selling a wide variety of products – including fresh-off-the-dock seafood. The hours are 4 – 8 p.m. and the market will run May 26, June 30, July 21, August 11 and September 1.
Manzanita Farmers Market
The Manzanita Farmers Market is extending their season by five extra days this year. The market opens Memorial Day Weekend on May 27th at 4 p.m. and runs through October 7th. They will be located again this year at the Underhill Plaza (635 Manzanita Avenue). This is a Friday evening market and with 57 regular vendors and five hot food vendors; it is the largest farmers market in the county.
The Manzanita Market also accepts SNAP and Double Up Food Bucks, and certain vendors can accept Farm Direct Nutrition Program checks.
AUTHOR: Sayde Moser-Walker, Creative Content Specialist
Photo Credit: Tillamook Chamber of Commerce
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 | May 25, 2022 | Lunch & Snack Recipes, Recipes
Prep Time: 10 minutes
Ingredients
- 1 banana, cut in half crosswise and again lengthwise
- 1 cup Greek yogurt (plain or flavored)
- 1 cup whole-grain fortified cereal (check the Nutrition Facts label)
- 1 teaspoon honey (optional)
- 1/4 cup sliced strawberries (fresh or frozen)
- 1/4 cup canned pineapple pieces (fresh or canned in 100% juice and drained)
Directions
- Wash hands with soap and water.
- Place 2 pieces of banana next to each other in each of the 2 cereal bowls.
- Over the banana in each cereal bowl, spoon half the yogurt and sprinkle half the cereal. Drizzle with honey, if desired.
- Top with fruit and serve.
- Refrigerate leftovers within 2 hours.
Notes
- Try any fruit, such as blueberries and sliced peaches.
- Look at a cereal’s Nutrition Facts label to see if it is fortified with added nutrients such as B12.
- Use any type of yogurt. Look at the Nutrition Facts label for nutrients of concern such as protein, calcium, saturated fat and added sugars.
Photo & Recipe Source: https://www.foodhero.org/recipes/high-protein-banana-split
by Guest | May 18, 2022 | Recipes
Prep Time: 5 minutes
Cook Time: 15 minutes
Ingredients:
- 2 lbs asparagus
- 1 tsp olive oil
- ¼ tsp black pepper
- Zest of 1 lemon
- 2 tbsp Parmesan cheese (grated)
- 1 tbsp lemon juice
Directions:
- Preheat your oven to 425 degrees F. Line a baking sheet with parchment paper. Snap the tough ends off of the asparagus and discard.
- In a large bowl, toss the asparagus with the olive oil, pepper and lemon zest.
- Place the asparagus on the prepared baking sheet in a single layer. Bake for 15 minutes or until tender.
- Remove from the oven, then sprinkle with cheese and lemon juice.
Recipe Credit: Diabetes Food Hub, Christy Brissette, MS, RD. https://www.diabetesfoodhub.org/recipes/roasted-asparagus-with-parmesan.html
