by Guest | Apr 27, 2022 | Work Well
Where we live, work, play, learn, and age has a significant impact on our health. Most Americans spend more than one third of their day, five days per week at their workplace, making this environment inherently tied to our daily routines and overall health. Our workplace can influence our physical well-being, social relationships, and mental health, either positively or negatively depending on the environment. Although employers have the responsibility of providing a safe and hazard-free workplace, they also have the opportunity to promote and prioritize individual employee health. As pointed out by Justin Aufdemauer, the Tillamook Chamber of Commerce President, “Creating a culture of health in our workplaces is important. When the work environment is motivating and fun, there is a greater sense of community. Employees who feel supported are more productive, happier, and healthier.”
Often when we think of “health and wellness,” we think of the goals and intentions we set for ourselves, such as physical exercise after work or packing healthy lunches. Yet, because our workplaces have such a strong impact on our overall well-being, we also included workplace-related activities within our “This Way to Well-Being” map. This activity provides a range of fun, local activities that you can try here in Tillamook County. To learn more about the map and how you can win a prize, visit our website here.
There are several “stops” along the map that serve as starting points for prioritizing workplace wellness:
Take a Stretch or Walk Break:
Sitting or standing for long periods of time can lead to physical imbalances, chronic pain, and illness, but short movement breaks throughout the day can help. To incorporate more movement into your day, try parking a bit farther away from the office, taking the stairs, or scheduling “walking meetings” with your coworkers. You might also find it helpful to set a reminder to stand, stretch and move at your workstation throughout the day. For guidance on a stretching routine you can use at work, visit the Tillamook County Wellness YouTube page for short videos from local YMCA fitness instructors.
Practice Financial Wellness:
Our work and our finances are directly intertwined, and most people report feeling stressed about money at some point in their lives. Thinking about where to start can feel overwhelming, especially when there may be aspects of our finances that we have more or less control over. The first step towards “financial wellness” is taking the time to track monthly spending habits and using that to consciously plan for how much you would like to realistically spend each month. There are many free resources available for creating a budget, including free apps for your phone like Mint (which can also be used in a web browser), or you can find pre-made budgeting templates in Microsoft Excel or Google Sheets. Check out this recent TCW blog about financial wellness and keep an eye out for more resources coming this summer.
Start a Workplace Wellness Group:
As defined by the World Health Organization, “A healthy workplace is one in which workers and managers collaborate to use a continual improvement process to protect and promote the health, safety, and well-being of all workers.”
Whether you are an employee or an employer, it is worthwhile to take a moment to consider how your work environment can support the wellbeing of you and your coworkers. Are there workplace policies or programs that could support employee physical, mental, social, and emotional wellbeing? Who in your organization would be interested in working towards creating a healthier environment? As a starting point in developing a workplace wellness group, visit the workplace wellness tab on our website.
For more information and resources about the above activities, visit our This Way to Well-Being page and explore our website. By participating in our well-being campaign, you may be eligible to win a prize! See our website or Facebook page for details.
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 | Apr 27, 2022 | Recipes
Prep Time: 20 minutes
Cook Time: 30 minutes
Ingredients
- ½ pound lean ground beef (15% fat)
- 1 onion, diced (about 1 cup)
- 2 cloves garlic, minced, or 1/2 teaspoon garlic powder
- 1 small zucchini, chopped (about 1 1/2 cups)
- 1 jar (24 to 26 ounces) tomato-based pasta sauce
- ½ teaspoon dried basil
- ½ teaspoon dried oregano
- ¼ teaspoon red pepper flakes (optional)
- 12 ounces rotini pasta (about 4 cups)
- 1/2 cup (2 ounces) shredded cheddar cheese
- 1 1/2 cups (6 ounces) shredded mozzarella cheese
Directions
- Wash hands with soap and water.
- In a large skillet, cook beef, onion, garlic and zucchini over medium-high heat (350 degrees F in an electric skillet) until meat is browned and broken into pieces. Drain any fat (see Notes).
- Add the pasta sauce, basil, oregano and red pepper flakes, if desired. Bring to a simmer and cook on medium low (275 degrees F in an electric skillet) for 15 minutes.
- Cook the pasta in boiling water according to package directions.
- Drain the pasta and add to the sauce in the skillet. Stir in the cheese and cover until the cheese is melted.
- Refrigerate leftovers within 2 hours.
Notes
- Substitute broccoli for zucchini. Cook fresh broccoli with the pasta in step 3 or add frozen broccoli in step 2.
- Pour fat from cooked meat into a metal container. Let it cool, then dispose of it in a garbage can.
Source: https://www.foodhero.org/recipes/cheesy-beef-pasta
by Guest | Apr 20, 2022 | Recipes
Prep Time: 15 minutes
Cook Time: 45 minutes
Ingredients
- 1 medium onion, chopped
- 1 stalk celery, diced
- 1 large carrot, sliced
- 2 Tablespoons oil
- 1 large potato, peeled and chopped
- 1 can (15 ounces) chopped tomatoes
- 2 cans (15 ounce each or 3 1/2 cups) low sodium vegetable or beef broth (see notes)
- 1 can (15 ounces) kidney beans, drained
- 1 teaspoon dried basil
- ½ cup uncooked macaroni
- 2 small zucchini, sliced
- ½ teaspoon salt
- ¼ teaspoon pepper
Directions
- Wash hands with soap and water.
- In a 5 quart saucepan over medium heat, cook onion, celery and carrot in oil, stirring constantly until onion is soft, but not browned.
- Add potato, tomatoes, broth, beans and basil.
- Bring to a boil then reduce heat. Cover and simmer for 15 minutes.
- Add macaroni and zucchini. Cook another 15 minutes.
- Taste and adjust seasoning with salt and pepper.
- Refrigerate leftovers within 2 hours.
Notes
- Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
- Use any vegetables you have on hand.
- Add cooked meat if desired.
- Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Photo and Recipe Source: https://www.foodhero.org/recipes/minestrone-soup
by Guest | Apr 20, 2022 | Move Well
This is the second post in a series exploring Tillamook County Wellness’ ‘This Way to Well-being’ map. Today we explore the role movement plays in our health and wellbeing.
Have you ever noticed that you are in a better mood after taking a short walk around the block? According to the Mayo Clinic, it’s not your imagination: “regular exercise can increase self-confidence, improve your mood, help you relax, and lower symptoms of mild depression and anxiety.” Making time to move can even help you get better sleep. In addition to helping cope with stress, the physical benefits of movement (like reducing the risk of cardiovascular disease and type 2 diabetes) keep our bodies healthier and improve mobility throughout our lives.
Finding ways to fit in short neighborhood walks, playing fetch with your dog, gardening, or riding a bike can add up to significant positive changes in your health. Making a plan, adding it to your calendar and inviting friends to join will help keep you on track to your fitness goals. If you haven’t been active in a while, make sure to start off slow and increase duration and intensity as your fitness improves.
Tillamook County residents interested in experiencing the benefits of exercise have access to a wide spectrum of opportunities. The ‘This Way to Well-Being’ offers several ways we can integrate movement along the path to wellness; from the great outdoors, to the climate-controlled indoors, and activities you can do on your own or with a group.
- Visit a Park: You don’t have to travel far to find a park in Tillamook County, and you might find the one closest to home is a great place to take a lunchtime walk.
- Explore the Tillamook Coast Recreation Map: Between ocean beaches at Bob Straub State Park, the Hoquarton Trail in Tillamook and forest trails on Mt. Hebo, it might be hard to choose.
- Try a new Fitness Class: Exercising with a group can keep us motivated and connect with other members of our community. You can find classes at the Tillamook County Family YMCA, North Coast Recreation District, or Kiawanda Community Center . Keep an eye out for the Tillamook Bay Community College Course Catalog in your mailbox which lists upcoming fitness classes in the county.
- Join a Walking Group: Walking season has arrived! There are groups in North, South and Central County that meet to walk rain or shine starting in April. You can find information about a group near you on our website here.
- Walk along the beach: Known as The People’s Coast, after the 1967 law that guaranteed free and unrestricted public beach access, the Oregon Coast is among the most accessible in the USA. Trails along the coast and bays in Tillamook County are wonderful spots to birdwatch, storm watch, or view tide pools (Barview Jetty and Nedonna Beach). With a tide table, clam shovel, and shellfish license from ODFW you might even bring home lunch.
For information and resources about points of interest for moving well, visit our This Way to Well-Being page on our website. By participating in our well-being campaign, you may be eligible to win a prize! See our website or Facebook page for details.
AUTHOR: Brett Buesnel, AmeriCorps VISTA with Tillamook County Community Health Center
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 | Apr 13, 2022 | Eat Well
We know that what we eat matters for our health. What might be a surprise is that our relationship with food, where it comes from, and who we eat it with are just as important. Exploring these things and being intentional with our eating patterns can help us develop healthier habits and improve our overall quality of life.
The path to eating well doesn’t have to involve kale smoothies or vegan nut cheese, it will look different for each person. That’s why we included many different ways for eating well in our This Way to Well-Being map. (Information about the map and related campaign can be found here.)
You may have tried eating healthier in the past without much success. The key to changing our habits is to find our own “hook.” Do you enjoy being outdoors? Do you want to have more energy? Are you interested in supporting local businesses? Your path to well-being involves exploring activities that are meaningful and interesting to you.
There are several food-related “points of interest” along the Way to Well-Being map, including:
- Plant a Garden
- Eat More Fruits & Vegetables
- Cook a New Healthy Recipe
- Visit Food Roots (Storefront in Downtown Tillamook)
- Visit a Farmers Market
Do any of these appeal to you? Maybe you have been thinking about growing your own food for a while and just haven’t taken those first steps yet. Or perhaps, you have thought about supporting local farms or buying locally sourced foods but weren’t sure where to start.
Convenience drives our behavior and decision making. If we know where to find food at the local grocery store, we may not be willing to invest the time in finding local products in other locations. The Food Roots storefront in downtown Tillamook has year-round sales of local produce, eggs, meat, sea salt, honey and other products. Farmers Market season is just around the corner and markets are located throughout the county. Scheduling a visit to one of these locations before doing your regular grocery shopping ensures you get fresh, locally sourced products into your weekly meal plan.
Knowing where our food comes from – who is tilling the soil and bringing these nutrients to our plates in our own homes, is important. If we garden, we reap the health benefits of that directly. If we buy from local producers, we are supporting our local economy. Either way, it’s a win-win.
In the same way, preparing our own food changes our relationship with it. The time and care it takes to turn raw ingredients into a soup, salad, or omelet, makes a big difference. Better yet, cooking as a family and teaching our children how to grow their own food and make their own meals is one of the most lasting gifts we can give them. After all, everyone eats throughout their entire life. Encouraging young people to think about how their bodies need food as fuel can help them establish healthier habits earlier in life and could prevent chronic diseases like type 2 diabetes later in life.
When we eat food that we prepare ourselves, we consume less salt, sugar and fat as these are added to commercially processed foods so that we will buy and eat more of those products. It can feel overwhelming to shift our habits, but at the same time, it can give us perspective to grow our own tomato plant and have fresh, sliced tomatoes on a sandwich we pack in our own lunches. There is a deep sense of satisfaction in providing for ourselves and by supporting others in our community. And, of course, there are the health benefits that come from eating more nutritious foods.
For information and resources about points of interest for eating well, visit our This Way to Well-Being page and explore our website. By participating in our well-being campaign, you may be eligible to win a prize. To be entered into a prize drawing, visit Food Roots at 113 Main Avenue in downtown Tillamook, and let them know you are there as part of the campaign. You can also participate by taking an online survey or by posting and tagging us on social media.
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.
