by Guest | Jul 14, 2021 | Move Well
We all know that physical activity is an important part of a healthy lifestyle, but who has time for workouts during the summer when there is so much work to do in the yard and garden? Well, you will be happy to hear that many of those tasks around the yard qualify as bona fide exercise. According to the Centers for Disease Control and Prevention (CDC), general gardening counts as moderate exercise, and activities like hoeing or digging count as vigorous exercise. If you are a gardener, you already know gardening is a good workout!
Not only do yardwork and gardening burn calories, these activities often involve stretching, bending, pulling, lifting, and digging, which can tone muscles, increase strength and flexibility, and build endurance. It can also help lower your blood pressure. The National Institutes of Health says common chores like gardening or raking leaves for 30+ minutes several times a week as activities that can help reduce your risk of heart disease.
Yardwork and gardening come with other benefits, too. Spending time outside in nature reduces stress, and the repetitive nature of yardwork can help focus the mind in a way similar to meditation. Exposure to sunlight is good for your bones as it boosts Vitamin D, which helps your body absorb calcium. (Don’t forget to wear sunscreen, though, if you are going to spend more than a few minutes in the sunshine.) Time spent outdoors and the physical exertion of gardening can also help you sleep better.
When working in the yard, it is a good idea to vary your activities so you use a variety of muscles but not overdo any particular set of muscles. For instance: prune for a while, weed-eat for a while, rake for a while, mow for a while, and so on. Listen to your body – it will tell you when it’s time to take a break and switch to a new activity. It can also be helpful to switch sides every few minutes – dig, rake, or weed with your right arm, then your left, to work all the muscles. And of course, we probably don’t need to tell you that manual tools offer a better workout than electric or gas-powered. Using manual clippers, shears, and push mowers works more muscles and burns more calories than electric or gas-powered tools.
The CDC recommends (and so does Tillamook County Wellness) that you make sure to stay safe when gardening or working in the yard: drink plenty of water and take shade breaks as needed; make sure to apply sunscreen; wear gloves, goggles, long pants, and closed-toe shoes, especially when using sharp tools; make sure you have a current tetanus vaccination; and pay attention to your body – it’s easy to overdo when you are digging or carrying heavy loads.
We hope you are inspired to count your gardening as a good workout – good for your body, good for your mood, and good for your yard! Not to mention the sense of accomplishment you feel when you look at that freshly-mowed lawn, or that weed-free flower bed, or a section of your yard finally freed from the ever-encroaching blackberry brambles. But don’t worry – your exercise routine can continue across the seasons because the grass will keep growing, as will the weeds and the blackberries; there is always something to do in the yard or garden!
AUTHOR: TCW Health Promotions Team
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | Jul 7, 2021 | Move Well
Tillamook County offers an abundance of outdoor recreational opportunities, particularly in the water. Stand up paddleboarding, kayaking, and other paddle sports are a great way to enjoy the local scenery while getting some fresh air and a good workout. From complete beginners to those with extensive experience, Tillamook County has waterways that will appeal to every skill level and the resources to help make it a fun and safe experience.
Stand up paddleboarding (or SUP) has recently gained popularity, and for good reason. Besides being a relatively easy activity to pick up, it offers a fun and effective whole-body workout. It provides good aerobic exercise, and you will build core, arm, and leg strength while balancing and paddling. SUP is also low impact, making it ideal for people of all fitness levels, and you get to enjoy fresh air and beautiful scenery while you do it. An added benefit – you can grab a refresher by jumping into the water whenever you want!
However, before you run out to buy a paddleboard and hop in the water, it is important to have the proper equipment and training. You’ll find a brief overview below, but be sure to check out the Oregon State Marine Board’s Boater Info for more extensive safety information: https://www.oregon.gov/osmb/boater-info/pages/non-motorized-boating-and-paddling.aspx.
Being prepared starts with having the right equipment. The Oregon State Marine Board requires that all boats (including SUPs) have an appropriately sized life jacket for each person on board, a sound-producing device (like a whistle), and a Waterway Access Permit (which can be purchased through the Marine Board’s Boat Oregon Store: https://apps3.oregon.gov/). Also be sure to use an appropriate leash or tether to ensure you do not get separated from your SUP and always wear your life jacket. Be sure to dress in non-cotton clothes that are appropriate for the weather and water temperature.
Also make sure you are prepared with the correct training and information before you get out on the water. Do some research on your route ahead of time so you know what to expect in terms of water conditions and weather. Create a float plan and give it to a friend or family member before you leave, so they know when to expect you to return. Always go out with a group, and be aware of other boaters around you. Consider taking a paddle sports safety course before your first time out; the Oregon State Marine Board has a free introductory course, as well as plenty of other resources and safety tips on their website.
Not sure where to start with your aquatic adventures? Tillamook County offers some great resources to help you get started. If you’re just looking to rent a paddleboard and get yourself out there, Wheeler Marina and Oceanside Surf and SUP both offer affordable rental options. If you need a good spot to float, the new Tillamook County Trails and Recreation Map includes information about water trails, boat launches, and beach and water access that you can use to plan your trip. The Tillamook County Water Trail Committee has established the Tillamook County Water Trail, approximately 200 miles of interconnected waterways. Free printable guidebooks for this trail, including information about public access points and typical water conditions, can be found on the TEP website, or you can obtain a printed waterproof guidebook at the TEP office or by mail for a suggested donation of $10.
If you are interested in lessons or guided SUP tours, SUP Manzanita offers lessons taught by local expert Janice Gaines-Ehlen. These lessons can accommodate all skill and fitness levels. Janice, an outdoor enthusiast, has been surfing since the age of 8 and has a passion for nature, adventure, fitness, and health. You can find more information about her lessons and guided adventures here: https://www.supmanzanita.com/. If kayaking is more your speed, you can find information about local kayaking spots and services here: https://tillamookcoast.com/what-to-do/kayaking/.
However you choose to do it, Tillamook County is a great place to enjoy the water. Take these tips to get out there, enjoy the warm summer weather, have some fun, and find a new adventure. For more ideas, and inspiration, visit our website: https://tillamookcountywellness.org/move-well/
AUTHOR: Amy McVeety, AmeriCorps VISTA at Tillamook County Community Health Center
Photo Credit: Tillamook County Water Trails
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | Jul 7, 2021 | Recipes
Number of servings: 7
Prep Time: 40 minutes
Cook Time: 30 minutes
Ingredients:
- 1 medium-sized head cauliflower
- 1 teaspoon oil
- 2 teaspoons garlic powder
- 1⁄2 teaspoon onion powder
- 1⁄2 teaspoon salt
- 1⁄2 teaspoon pepper
- 1⁄4 cup grated cheese (try Parmesan or reduced-fat cheddar)
Directions:
- Preheat oven to 400 degrees.
- Cut cauliflower into florets about equal in size. Toss pieces with oil and place on baking pan in a single layer.
- Mix spices together and sprinkle evenly over cauliflower. Sprinkle with cheese.
- Roast for 30 minutes or until cauliflower is tender when pierced with a fork.
- Refrigerate leftovers within 2 hours
Recipe and Photo Source: https://www.foodhero.org/recipes/roasted-cauliflower-0
by Guest | Jun 30, 2021 | Recipes
Prep Time: 15 minutes
Cook Time: 30 to 45 minutes
Ingredients
- 1/4 cup sugar
- 1 Tablespoon cornstarch
- 4 cups pitted tart cherries (fresh, frozen, or canned and drained)
- 1/2 teaspoon vanilla
- 1/3 cup whole-wheat flour
- 1/3 cup old fashioned rolled oats
- 2 Tablespoons packed brown sugar
- 2 Tablespoons margarine or butter, melted
Directions
1. Preheat oven to 350 degrees F.
2. In a large bowl, mix together the sugar and cornstarch. Add the cherries and vanilla and mix well.
3. Pour the fruit into an 8×8-inch baking dish.
4. In a medium bowl, mix together the flour, oats and brown sugar. Add the melted butter and stir until the texture is coarse with some clumps. Sprinkle the oat topping over the fruit.
5. Bake for 30 to 45 minutes, or until the juices are bubbling and the oat topping is golden brown.
6. Refrigerate leftovers within 2 hours.
Notes
- No tart cherries? Use sweet cherries (or another fruit such as blueberries or chopped apricots, peaches or plums) and reduce the sugar added to the fruit to 1 or 2 Tablespoons.
Recipe Source: https://www.foodhero.org/recipes/cherry-oat-crumble
by Guest | Jun 30, 2021 | Move Well
Photo Credit: Visit Tillamook Coast
Tillamook County offers beautiful, sandy beaches for all to enjoy. The Pacific Ocean, rocky bluffs and sandy dunes provide stunning views. But for wheelchair users or anyone with a mobility aid (cane, crutches, walkers and scooters), the shifting sands can be treacherous and often impossible to navigate. Fortunately, you can still enjoy a day at the beach with a specially designed beach wheelchair, available for loan at three popular towns on the Tillamook Coast: Manzanita, Pacific City and Rockaway Beach.
Unlike standard or motorized wheelchairs, beach wheelchairs feature oversized wheels that easily glide over sand and won’t get stuck. Most of these wheelchairs do require someone who can push the chair for the occupant. For the wheelchairs user’s comfort and safety, consider bringing a cushion from home. Also, some wheelchair users may find transferring from their personal chair to a low-slung beach chair difficult and should plan accordingly.
The beach wheelchairs are free to use, but we strongly recommend reserving a beach wheelchair in advance. In Tillamook County, you can borrow a beach wheelchair at the following locations:
More wheelchairs and mobility equipment will be added as they get funded, we are expecting another wheelchair in Garibaldi soon to help people navigate docks and marinas, and a kayak launcher in both Garibaldi and Wheeler. That will allow more people enjoy our stunning beaches and outdoor venues. Visit Tillamook Coast offers up-to-date resources at https://tillamookcoast.com/mobility/.
AUTHOR: Patti Atkins, APR, Communications Consultant for Tillamook County Community Health Center
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
