by Guest | Oct 1, 2020 | Being Well
Let’s face it, 2020 has been pretty awful. As a “clinically” positive and high-energy person, even I have struggled to slog my way through these past few months. Being a helper and a problem-solver during these circumstances has left me emotionally exhausted. In fact, a month ago, I went for a run and found myself just bawling – yes, crying – as I ran down the road. It felt like the energy powering my body was taking pent up emotions with it. It caught me completely off guard. It was also an important reminder of something I know as a fitness professional – we can avoid dealing with difficult emotions, but the body stores them whether we like it or not. To be healthy, we have to process and release negative thoughts, traumas and toxic stressors. And, as we are all too painfully aware, there are plenty of stressors right now.
That good cry helped me release much of the stress I had been storing up, so I could find the strength to continue the work of helping this community find ways to be well. As recently announced, I am Adventist Health’s new Director of Community Well-Being. The exciting news is that, through a partnership agreement between Adventist Health and Tillamook County Public Health, I will continue my role as Tillamook County Wellness Coordinator. I am honored and humbled to get to do this work. The enormity of it is not lost on me. This is about people’s lives – their physical, social, emotional and mental health and overall well-being. It’s important work and it takes all of us doing our part to make a difference.
Community. Well. Being. That sums up what we have in store for the next few months. We will be sharing stories from many different perspectives; how people are coping with the chaos of COVID, virtual realities, social division and natural disasters. In times like this, it is okay to not be okay. It’s okay to just be. It’s okay to talk about how you are coping – or not. And, in some cases, we manage to find a bright spot or a strategy that helps makes things a little bit better. We will share those nuggets too.
For me, it’s my Love Train playlist. Long before COVID, I created a workout playlist that really lifts my spirits. I’ve been playing it a lot in recent months. When I hear the lyrics, I project them out into the universe thinking of all the people who may need those messages. It makes me feel like I am doing something good to help others. It’s silly but, hey, it can’t hurt and it makes me feel better and that’s all that matters. If music is your go-to, maybe this can help:
- Love Train – The O’ Jays
- Hope the High Road – Jason Isbell and the 400 Unit
- Come and Get Your Love – Redbone
- The Sound of Sunshine – Michael Franti & Spearhead
- Nothing More – The Alternate Routes
- Stand by Me – Tracy Chapman
- Where is the Love – Black Eyed Peas
- Pretty Shining People – George Ezra
- Everyday People – Sly and The Family Stone
- O-o-h Child – The Five Stairsteps
AUTHOR: Michelle Jenck, Director, Community Well-Being, Adventist Health & Tillamook County Wellness Coordinator
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | Oct 1, 2020 | Recipes
Number of servings: 6
Time for preparation (including preparation and cooking): 35 minutes
Ingredients:
- 3/4 pound parsnips, peeled
- 3/4 pound carrots, peeled
- 1 Tablespoon olive oil or vegetable oil
- 1/8 teaspoon salt
- 1/8 teaspoon garlic powder
- 1/8 teaspoon black pepper
Directions:
- Preheat oven to 400 degrees F.
- Cut the peeled parsnips and carrots into uniform pieces such as 3 inch x ½ inch sticks or 1 inch thick slices.
- Place cut parsnips and carrots into a large bowl. Add the vegetable oil and stir to coat the carrots and parsnips.
- In a small bowl, stir together the salt, garlic powder, and black pepper. Add to the carrots and parsnips and stir until the vegetables are well coated with seasonings.
- Place vegetables in a single layer on large baking sheet being careful not to overcrowd the pan. Lining the baking sheet with foil or baking parchment will help with clean-up.
- Roast in the preheated over for 20-30 minutes, stirring the vegetables half-way through the time. The carrots and parsnips should be caramelized to a medium brown and blistered.
- Refrigerate leftovers within 2 hours.
Recipe & Photo Source: https://www.foodhero.org/recipes/roasted-parsnips-and-carrots
by Guest | Sep 24, 2020 | Eat Well
How many times have you found yourself out and about and in need of a snack? For me it’s a lot. Now, how many times have you chosen an apple or maybe some nuts over the option of a bag of chips or a soda? For me it’s not often. I want a good healthy snack, but I have a hard time finding something that is enjoyable and tasty while also offering me the nutrition I need. Running into the store and grabbing the cheapest thing that sounds good seems so much easier. I get it! There must be a better way and there is. Snacking is important – just make sure that when you are looking for snacks, you are looking for options that are high in fiber, contain lower sodium and less added sugars. This way you are consuming calories that will allow you to sustain energy until your next meal.
According to the International Food Information Council Foundation, about 97% of us snack at some point during the week. It is a common thing, and it is good for us to recognize it and why we are doing it.
There are many reasons we need snacks:
- Needing energy
- We often find ourselves tired as long workdays drag on and food can be a good resource to help us wake up.
- Boredom
- If you find yourself bored, you may feel hungry.
- Thirsty
- Our thirst receptors are very weak. This is why it is common for us to think we are hungry when actually we are just dehydrated.
- Emotional eating
- It is common that when we are emotional, we tend to comfort ourselves through food.
- Craving something salty or sweet
- You may find yourself in a position where you really just want something sweet or salty.
After recognizing why we are snacking, and understanding that it is ok and normal no matter the circumstances, we can think about healthy choices. Here are a few examples of tasty, nutrient-rich snacks that will help sustain energy and satisfy hunger.
Examples of healthy snacks:
- Trail mix
- Look for ones that include nuts, seeds and dried fruits. Read the label to see how many calories are in a serving to help you decide how much to eat. Many trail mixes have a lot of added salt and sugars so be sure to read the labels and compare.
- Granola bars
- Bars with fruit and whole grains offer higher amounts of fiber and energy. Some bars have a lot of added sugars, so it is important to read the labels and compare.
- Fresh fruit
- Fruit is a great thing to throw in your bag before you leave the house or pick up at the closest grocery store. Bananas, apples, oranges and peaches or nectarines are great options for on the go.
- Crackers/veggies and dip
- Look for whole-grain or low sodium crackers.
- Chips and salsa
- Try baked chips, or low-sodium tortilla chips. Guacamole and hummus are also great for dipping.
- Low-fat popcorn and rice cakes
- A great and tasty source of fiber for all ages.
- Applesauce, fruit cups and canned fruit
- Look for fruits canned in juice or light syrup to avoid added sugar.
- Smoothies
- Make with fresh or frozen fruit. Use milk and/or yogurt for more protein and nutrition.
Next time you find yourself in a pinch and needing a snack, or heading out and wanting to pack some sustenance, think about these fun, healthy and yummy options.
Healthy Snack Recipe: Banana Oatmeal Cookies
Recipe Source: https://www.foodhero.org/banana-oatmeal-cookies
Number of servings: 14 cookies
Time for preparation (including preparation and cooking): 25 minutes
Ingredients:
- 2 very ripe bananas
- 1 cup oats (quick or old-fashioned)
- ½ teaspoon cinnamon
- ½ teaspoon vanilla
- ½ cup raisins
Directions:
- Preheat oven to 350 degrees.
- In a medium bowl, mash bananas with a fork until mostly smooth.
- Add oats, cinnamon, vanilla and raisins. Mix well.
- Drop spoonful’s of dough onto lightly sprayed or oiled baking sheet. Flatten with the back of a spoon or bottom of a drinking glass.
- Bake 10 to 15 minutes. Remove from oven and let cool before serving
Notes:
- Texture will be best when freshly made.
- Try dried cranberries or chopped nuts instead of raisins.
Resources
Pike, A. (2019, May 31). Snacking On the Rise: 2019 Food & Health Survey Results. Retrieved July 10, 2020, from https://foodinsight.org/snacking-on-the-rise-2019-food-health-survey-results/
Healthy School Snacks: Center for Science in the Public Interest. (n.d.). Retrieved July 10, 2020, from https://cspinet.org/protecting-our-health/nutrition/healthy-school-snacks
Healthy Snacking. (n.d.). Retrieved July 10, 2020, from https://www.heart.org/en/healthy-living/healthy-eating/add-color/healthy-snacking
AUTHOR: Kasey Purcell, OSU Extension Service Intern
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | Sep 17, 2020 | Recipes
Number of servings: 8
Time for preparation (including preparation and cooking): 15 minutes
Ingredients:
- 2 Tablespoons low-sodium soy sauce
- 1⁄2 teaspoon garlic powder
- 1 teaspoon black pepper
- 1⁄2 pound lean pork, ground or small cubes
- 1 teaspoon oil
- 1⁄4 cup carrot, sliced or grated
- 1 cup onion, chopped
- 1 cup chopped vegetables, fresh, frozen or leftovers (try broccoli, celery, bell pepper, peas or snow peas)
- 2 cups cooled, cooked rice, white or brown
Directions:
1. Mix soy sauce, garlic powder and pepper together in a small dish. Set aside.
2. In a large skillet over medium-high heat, sauté pork in oil until just lightly browned. If using ground pork, break into crumbles as it cooks.
3. Add carrots, onion, and chosen vegetables. Sauté until tender, stirring frequently.
4. Stir in rice and seasoning mixture, breaking up any clumps of rice. Continue to heat and stir until heated through.
5. Refrigerate leftovers within 2 hours.
Notes
• Leftover, cold rice makes a better texture than freshly cooked warm rice.
• Substitute 1 cup cooked or canned pork. Add with the vegetables.
• Mix ½ teaspoon sesame oil or some ginger powder with the soy sauce.
• Add sliced green onions or bite-sized pineapple (fresh, frozen, or canned).
Recipe & Photo Source: FoodHero.org
by Guest | Sep 17, 2020 | Move Well
One thing is for sure. And that is . . . nothing is for sure. We must be prepared for unexpected challenges. With all the natural beauty we are surrounded by, we are also more likely to experience Mother Nature’s fickle (or fiery) side as well. In our region, this could be an earthquake, tsunami, flood or fire.
Staying connected to accurate information and to each other is critical during times like this. Between the COVID-19 pandemic, recent wildfires and other challenges, day-to-day life can start to feel unmanageable. The more equipped we feel to access the best information, the better we can respond in a crisis. And while word of mouth and social media information travel very fast in our rural community, it’s a good idea to have trusted sources of accurate information to rely on.
Advance planning and communication can make a big difference in the heat of the moment. Here are a few information sources that can help you plan.
- Follow, or consider joining, local emergency preparedness organizations.
In North County – Emergency Volunteer Corps of Nehalem Bay: https://evcnb.org/
In South County – South County Emergency Volunteer Corps: https://southcountyevc.org/
In Central County – https://www.readynw.com/ edward@readynorthwest.com at https://www.readynw.com/
- Public Safety Alerts: If you haven’t already, it’s a good idea to sign up for public safety alerts from both Nixle and Tillamook 911. These keep you up-to-date with relevant information on issues such as road closures, traffic accidents and extreme weather events. Alerts in Spanish or English are received as a text message on your mobile device or for the latest updates you can log onto their website: https://local.nixle.com/tillamook-county-emergency-management/.
A similar service is available through Tillamook County 911 with alerts via text and or phone. You can sign up at http://www.tillamook911.com/.
Where do you get your information? If it is from somewhere not listed here, we’d like to hear about it. Our coalition and community partners are working hard to make it easier to get and share information during a crisis. Please email us at info@tillamookcountywellness.org and tell us your preferred way of getting up-to-date information that matters most to you.
AUTHOR: Michelle Jenck, Tillamook County Wellness Coordinator
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
