by Guest | May 19, 2021 | Recipes
Prep Time: 15 minutes
Cook Time: 30 minutes
Ingredients
- ¾ pound lean ground beef
- ¼ teaspoon ground ginger
- ¾ teaspoon garlic powder
- 2 Tablespoons brown sugar
- ¼ cup low-sodium soy sauce
- 2 teaspoons cornstarch
- 1 Tablespoon sesame oil
- ¼ teaspoon red pepper flakes
- ½ cup water
- 4 cups broccoli, chopped (fresh or frozen)
- 3 cups cooked bulgur
Directions
1. Sauté beef, ginger and garlic powder in a skillet over medium-high heat until meat is browned.
2. In a bowl, mix sugar, soy sauce, cornstarch, sesame oil, pepper flakes and water.
3. Add sauce to beef and cook for 5 minutes. Add broccoli and cook until tender.
4. Serve over cooked bulgur.
5. Refrigerate leftovers within 2 hours.
Notes
- Try “Baked Tofu” instead of beef.
Recipe & Photo Source: https://www.foodhero.org/recipes/beef-and-broccoli
by Guest | May 19, 2021 | Being Well
“I felt like I was at the bottom of a deep well with no way to get out.” This is how one patient described their depression symptoms to me. Another patient having panic attacks said, “All of a sudden I was terrified and thought I was going to die, but I didn’t know why.”
Our mental health is just as important as our physical health, and the two are closely connected. After all, our brain is part of our body. Over 20 years ago I experienced an episode of depression that required medical treatment. I, too, felt like I was at the bottom of a well. I couldn’t understand why people around me were enjoying life when I could not find any enjoyment in my own life. I sought medical help and I successfully made my way through and came out the other side.
I learned from that episode that self-care is vitally important to both our physical and mental health.
Many of the lifestyle choices that improve our physical health can also improve our mental health. Mental health problems can sometimes be just as serious as physical health problems, so don’t hesitate to contact your health care provider if you have any concerns.
The National Institute of Mental Health says it well, “Mental health is more than the absence of a mental illness—it’s essential to your overall health and quality of life.”
What steps can we take to be mentally healthy?
Move! – No, I don’t mean pack your bags and relocate. I mean move your body! Walking 30 minutes a day can work wonders. It can even be broken up into 10-minute walks, 3 times a day. If you can only walk 20 minutes or 10 minutes at a time, go for it. Join a walking group for group support and fun interaction. Or, watch for the TBCC catalogue in your mailbox each quarter for the latest group fitness programming from partners like the Tillamook YMCA and NCRD.
Spend time outdoors – science tells us that we get extra benefit from being outside. Being outside can be a chance to take a break and enjoy some peace.
Make Healthy Food Choices – including lots of fruits and vegetables and whole grains in your diet helps reduce inflammation, helps with digestive health and helps you feel better overall. The Mediterranean Diet is a good place to start.
Sleep – try to get a minimum of 7 to 8 hours of sleep as often as you can. Avoid using your cell phone, computer or TV close to bedtime because blue screens can make it harder to sleep well.
Stay connected to positive people – Spend time with supportive friends and family. Healthy relationships help us feel better.
Relax – try to set aside time daily for yourself to sit and relax without using your computer, TV or cell phone (unless you are using a relaxation app). Try meditation, prayer, yoga, Tai Chi, Qi Gong or other calming activities. This is time for YOU. Check the schedule at the Tillamook YMCA for free community classes such as Tai Chi and Qi Gong.
Practice Gratitude – make a list of things you are grateful for, and before you go to sleep at night think of 3 positive things that happened during the day.
If you are already feeling stressed or overwhelmed, this list might be too long to tackle all at once. Choose one activity from the list to focus on and give it a try. I have been working on getting consistent sleep and it has made a big difference in how I feel.
What can we do to help a friend or loved one struggling with mental health issues? The best thing to do is to be present. Be with them. Listen. You don’t have to give advice or try to solve their problems. As someone who has been in that situation, I can tell you that just having someone there by your side can make all the difference in the world.
And if you feel you might need professional help, please know you have options. Talk to your health care provider. Many primary care offices have mental health professionals as part of their patient care team to make it easy for you to get the care you need.
Like physical health, mental health is not just one condition. In the way that our physical health can be affected by a wide variety of issues such as asthma, diabetes or high blood pressure, our mental health can be affected by a variety of issues including anxiety, depression, PTSD, bipolar disorder and others. The National Institute of Mental Health web page has a list of Health Topics to help us learn about and understand our mental health.
Knowledge is power. Understanding mental health helps us be better able to manage it. And, self-care is the one thing we can do for ourselves, often at no extra cost.
Visit the Tillamook County Wellness page for more articles about staying mentally healthy.
AUTHOR: Dr. Ben Douglas, MD Adventist Health Tillamook
Dr. Ben Douglas has been providing healthcare for more than 35 years. He is board certified in Family Medicine and Lifestyle Medicine. His focus is keeping people healthy from birth through the golden years. In his free time, Dr. Douglas enjoys cooking, running, sailing and playing guitar.
For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | May 12, 2021 | Move Well
Photo Caption: L-R: Michelle Jenck, Community Well-Being Director and Brandan Lym, Rehabilitation Services Director Adventist Health Tillamook, Kaylan Sisco, YMCA Executive Director and Galena Flores, Otago Personal Trainer. This group recently met to coordinate support for people in need of physical therapy services.
Just as we have to “move well” to “be well”, we also have to feel good enough to get moving in the first place. Old injuries, chronic conditions, muscular imbalances, pain and fear can prevent us from getting or staying active. A basic principle of physics states that a body in motion stays in motion and a body at rest stays at rest. This is true for objects like rocks and cars, and it is also true for humans.
There are many challenges to getting and staying motivated to move our bodies. Busy schedules, lack of knowledge or comfort beginning an exercise program, pain and negative experiences can all derail the best of intentions. It is comforting to know there are some interpersonal supports available for people right here in Tillamook County.
Stuck in a Rut: If you are stuck in park and struggling to get active, it can be helpful to explore what is going on “under the hood.” Very rarely is lack of interest in moving simply a matter of being lazy. Even laziness has its reasons. If we feel overwhelmed thinking about starting something new, we won’t be very motivated to get started. Just like a rock needs to be nudged to roll down a hill or a car needs someone to put their foot on the gas pedal to get moving, sometimes people need help getting going too. Recognizing and addressing potential roadblocks is key to moving forward.
If pain is preventing you from getting started, schedule an appointment with a trained therapist who can help identify physical imbalances and guide you through research-based approaches that allow a return to pain-free movement. It may take some time to resolve underlying issues, but that isn’t surprising since imbalances tend to develop over time. There are several options to choose from in Tillamook County, including through Adventist Health Tillamook. According to PT/OT Department Director, Brandan Lym, “If you are interested in receiving therapy services, you can obtain a referral from a medical provider and be seen in either Physical or Occupational Therapy. Those interested in attending Physical Therapy can also self-refer, depending on their insurance plan benefits. People can call 503-815-2291 for more information.”
Another local resource is the Otago program. This program is for individuals who are home-bound and may be struggling with mobility issues or fear of falling. Clients receive an in-home consultation by an occupational or physical therapist and then work in their own home with a personal trainer. The goal of the program is to help people confidently build activity into their daily routine at a pace that works for them. Contact Northwest Senior & Disability Services at 503-842-2770 or the YMCA at 503-842-9622 for more information about Otago and other fall prevention programming such as Qigong and Tai Chi: Moving for Better Balance.
Getting in Gear: If your engine is running but you are struggling to get moving, it is a good idea to explore what activities you enjoy or have enjoyed doing in the past. Enlist the support of family or friends, join a walking group or explore local outdoor areas. Beginning with something fun and rewarding is likely to get you moving. Just as a rock gains momentum as it rolls downhill, our movement activities can be self-perpetuating. The more we move, the more we want to move. For information about joining a local walking group, visit Walking Groups | Tillamook County Wellness.
Live Life in the Carpool Lane: If we are lucky enough to have navigated these challenges and figured out strategies that work for us, we can bring others on board or serve as a guide for others on their own journey. When someone complains about an ache or pain that prevents them from enjoying life, encourage them to visit their healthcare provider to see what they can do to feel better. We can set each other up for success in our own relationships. Offer to go on a walk or hike with someone who is feeling lonely. Invite a friend to join your Zumba or Yoga class. Be the nudge someone needs for inspiration and support to keep moving and living their best life.
For more ideas, visit Tillamook County Wellness Move Well.
AUTHOR: Michelle Jenck, Adventist Health Tillamook Director of Community Well-Being and TCW Coordinator
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | May 12, 2021 | Recipes
Prep Time: 10 min
Cook Time: 10 min
Ingredients
- 14 ounces extra firm tofu
- 1 cup onion, chopped
- 1 cup bell pepper, chopped (any color)
- 1 teaspoon oil
- 10 ounces frozen chopped spinach, thawed/drained
- 1 teaspoon garlic powder or 4 garlic cloves, minced
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 ounce (1/4 cup) cheddar cheese
Directions
- Drain and press tofu to remove extra liquid. Crumble; set aside.
- In a medium skillet over medium heat, sauté onion and bell pepper in oil until tender, 5-7 minutes.
- Add spinach, garlic, salt and pepper. Stir to combine.
- Add tofu; cook and stir until heated through. Sprinkle cheese over the top. Serve hot.
- Refrigerate leftovers within 2 hours.
Notes
- More spice? Try cumin or chili powder. Add other veggies.
Recipe and Photo Source: https://foodhero.org/recipes/tofu-scramble
by Guest | May 5, 2021 | Recipes
Prep Time: 5 min
Cook Time: 5 min
Ingredients
- 2 eggs
- 1/2 cup low-fat or non-fat milk
- 1/4 teaspoon cinnamon or nutmeg
- 1/2 teaspoon vanilla
- 4 slices whole-wheat bread
- powdered sugar (optional)
Directions
- Wash hands with soap and water.
- In a flat-bottom bowl or casserole dish, beat together the eggs, milk, spice and vanilla, if desired.
- Lightly grease a skillet and place it on medium heat.
- Dip both sides of the bread in the egg and milk mixture. Cook in the skillet about 2 minutes on each side or until brown and cooked through.
- Move the pieces from the pan to plates and dust with powdered sugar, if desired.
- Refrigerate leftovers within 2 hours.
Notes
- Works best when bread is somewhat dry rather than fresh.
- Poke a few holes in the bread to absorb more egg mixture.
- Try topped with Any Berry Sauce or Microwave Applesauce.
Photo and Recipe Source: https://www.foodhero.org/recipes/french-toast
