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Potato Salad

Potato Salad

by | Aug 20, 2020 | Recipes

Recipe & Photo Source: https://www.foodhero.org/recipes/potato-salad

Number of servings: 8 cups

Time for preparation (including preparation and cooking): 20 minutes

Ingredients

6 cups cooked potatoes, cubed into bite-sized pieces (about 6 small potatoes)

1 1⁄2 cups chopped celery (about 3 stalks)

1⁄4 cup chopped onion (1⁄4 medium onion)

1⁄4 cup sliced black olives

1⁄2 cup light mayonnaise

1⁄2 cup nonfat, plain yogurt

1 Tablespoon prepared mustard

1 Tablespoon vinegar

1 Tablespoon Sugar

Directions

  1. In a large mixing bowl, stir together mayonnaise, yogurt, mustard, vinegar and sugar.
  • Add cooked potatoes, celery, onion and olives and stir to coat evenly.
  • Refrigerate until ready to serve.
  • Refrigerate leftovers within 2 hours.

Notes:

  • For extra flavor and crunch, add ¼ cup chopped dill or sweet pickle
  • Try using sweet onions, which have a mild flavor even when raw
Paddle for a New Perspective on the Tillamook County Water Trail

Paddle for a New Perspective on the Tillamook County Water Trail

by | Aug 20, 2020 | Move Well

Nothing connects you with nature like being on the water.  As you drift quietly downriver there is a sense of harmony with your surroundings that can offer moments of pure magic. You might encounter river otters descending silty banks to enter the stream and hunt for fish, or you could spot an American Dipper bobbing in the riffles, searching for aquatic insects and calling out a long, melodious song. Cool river water tumbles over rocks, replenishing clear pools, meandering always towards the ocean.  Gravel beds beckon salmon instinctively back from ocean migrations to their spawning grounds, as they have for millennia.

Residents and visitors can experience local waterways via the Tillamook County Water Trail (TCWT).  A water trail is defined as a path on a waterway connected through signs, maps, and access points providing a scenic and educational experience for non-motorized users. TCWT encompasses all Tillamook County watersheds and is described through four guidebooks – one for each watershed Nehalem Bay, Tillamook Bay, Netarts Bay, Nestucca Bay & Sand Lake.  These guidebooks, which include detailed maps, encourage the quiet exploration and discovery of the ecological, historical, social, and cultural features of Tillamook County from the uplands to the ocean.

Making safety your top priority will ensure that your paddling experience is a positive one. Pleasant weather, favorable tides, and gentle currents can make for an enjoyable trip, but inclement conditions can create serious hazards. River flows can change rapidly with rainfall. The water temperature in Tillamook County is very cold, even in summer months. Tides, currents, wind, and weather should always be factored into your trip planning – check the conditions before you hit the water.

There are many in-water hazards to consider; educate yourself about what these hazards are and learn their locations. Understand that new obstacles can arise at any time, such as log ‘strainers’ left behind from winter floods. Wearing a life jacket is critical. There is always a chance of getting wet, so adequate protective clothing is also essential.

While enjoying the TCWT, be aware of your direct impact on the surrounding area. Your efforts will make a difference for both the environment and other waterway users. Fishing, boating, and hunting are popular in all local watersheds – know the seasons and give ample room for these activities. When observing wildlife, allow adequate space so they are not disturbed. Do not remove rocks, plants, or other native objects, as these create habitat for the multitude of species living along these shores. Public access is a privilege to us all. Out of consideration to private landowners, if you are unsure whether the land is private or public, please stay off.

Nothing connects you with nature like being on the water.  As you drift quietly downriver there is a sense of harmony with your surroundings that can offer moments of pure magic. You might encounter river otters descending silty banks to enter the stream and hunt for fish, or you could spot an American Dipper bobbing in the riffles, searching for aquatic insects and calling out a long, melodious song. Cool river water tumbles over rocks, replenishing clear pools, meandering always towards the ocean.  Gravel beds beckon salmon instinctively back from ocean migrations to their spawning grounds, as they have for millennia.

Residents and visitors can experience local waterways via the Tillamook County Water Trail (TCWT).  A water trail is defined as a path on a waterway connected through signs, maps, and access points providing a scenic and educational experience for non-motorized users. TCWT encompasses all Tillamook County watersheds and is described through four guidebooks – one for each watershed Nehalem Bay, Tillamook Bay, Netarts Bay, Nestucca Bay & Sand Lake.  These guidebooks, which include detailed maps, encourage the quiet exploration and discovery of the ecological, historical, social, and cultural features of Tillamook County from the uplands to the ocean.

Making safety your top priority will ensure that your paddling experience is a positive one. Pleasant weather, favorable tides, and gentle currents can make for an enjoyable trip, but inclement conditions can create serious hazards. River flows can change rapidly with rainfall. The water temperature in Tillamook County is very cold, even in summer months. Tides, currents, wind, and weather should always be factored into your trip planning – check the conditions before you hit the water.

There are many in-water hazards to consider; educate yourself about what these hazards are and learn their locations. Understand that new obstacles can arise at any time, such as log ‘strainers’ left behind from winter floods. Wearing a life jacket is critical. There is always a chance of getting wet, so adequate protective clothing is also essential.

While enjoying the TCWT, be aware of your direct impact on the surrounding area. Your efforts will make a difference for both the environment and other waterway users. Fishing, boating, and hunting are popular in all local watersheds – know the seasons and give ample room for these activities. When observing wildlife, allow adequate space so they are not disturbed. Do not remove rocks, plants, or other native objects, as these create habitat for the multitude of species living along these shores. Public access is a privilege to us all. Out of consideration to private landowners, if you are unsure whether the land is private or public, please stay off.

If you are interested in obtaining a guidebook, visit the Tillamook Estuaries Partnership website, www.tbnep.org, and click on the Tillamook County Water Trail link under the Resources menu. You can download pdf versions or request a water-resistant guidebook be mailed to you for a $10 donation (these donation support future reprints). The TCWT aims to help you explore and experience the superior recreational opportunities this area affords with safety, responsibility, and stewardship in mind. So, buckle up your life jacket, grab your guidebook, place your paddle in the water and set out on your next adventure.

Author: Claudine Rehn, Deputy Director, Tillamook Estuaries Partnership (TEP)

Photo Credit: TEP Staff

(Repost) Hike Your Own Hike: Getting Started on the Trails

(Repost) Hike Your Own Hike: Getting Started on the Trails

by | Aug 13, 2020 | Featured, Move Well

It has been a summer unlike any other and many of us are missing out on travel, vacation, and relaxation. Luckily for us, Tillamook County is a wonderland of beautiful trails within an easy drive, giving everyone the chance to breathe the fresh air, walk off stress, and experience something new right here in our own backyard.

Worried that you won’t know how to hike the right way? In the hiking community there is a saying; Hike Your Own Hike. It means that there are a million ways to hike and the only “right way” is the right way for you. Power walkers and the “sloth team,” over-packers and minimalists, booted stompers and sneaker-wearing wanderers, all are welcome. Take your time, find the method that works for you, and do what makes you happy.

Here are a few guidelines that will help make your first hike a great experience.

The Ten Essentials

The Ten Essentials are the 10 things you should bring with you on every hike. Yes, every hike, even when it’s only half a mile. All of this should fit in a small backpack and don’t be afraid to dig out that old school bag.

  1. Good Shoes: Happy feet make for happy hikers. Pick shoes that fit well, have good treads for traction in mud, and will protect your feet from rocks, roots, and everything else. Worn in jogging shoes are usually a good choice for beginners. Wear wool or synthetic socks rather than cotton to prevent blisters.
  2. Map and GPS: You probably rely on your phone for directions, but it won’t necessarily work in the woods. Download a map to use offline, print out a hard copy map, and maybe even break out that old compass just in case.
  3. Water: There’s nothing like a cool gulp of water on a hot day. Bring a 16oz bottle of water for every person for every hour of hiking. Fill up a reusable bottle (usually 32oz) to save space and money. Bring extra water if it’s hot, the trail is steep, or if you’re bringing your thirsty dog.
  4. Food: Hikers need snacks! Your body will want more energy during your hike and kids especially need snacks. Choose something healthy like fruit, vegetables, whole grain crackers, nuts, and trail mix. High-protein energy bars can be a good choice.
  5. Rain Gear and Extra Layers: This is the Pacific Northwest, after all. Rain, fog, cold winds, and cool nights are normal. By layering a t-shirt under a sweatshirt you can take off a layer if you get overheated and then put it back on if it cools down. A rain jacket can also be a wind break and bringing a sweatshirt and a warm hat can help you be ready for whatever our wild weather can throw at us.
  6. Safety Items: Bring a light, a fire-starting kit, and a whistle. You can buy little “emergency prep” kits in most gas stations. These are just-in-case items, but you’ll be glad to have them if you need them. Kids should each have a whistle and know to blow 3 short blasts if they need to “find Mom and Dad.”
  7. First Aid Kit: Blisters, scrapes, or twisted ankles, a good First Aid Kit can take care of the problem. These kits are available in pharmacies in several sizes. Open up the kit and make sure you know what’s inside and how to use it to help. Think about if your family has any specific needs and add things if necessary.
  8. Knife or Multi-Tool: A simple pocketknife is a good thing to have and a multi-tool can be useful in many situations. From opening a snack packet to emergency fire starting, you’ll be glad you have it when you need it.
  9. Sun Protection: The sun is a welcome visitor to the Oregon coast, but we all know how harsh it can be. A hat, sunglasses, and sunscreen will help you enjoy the sun, rather than getting burned.
  10. Shelter: Many First Aid Kits will have a space blanket; light, inexpensive, and a great option for an emergency.

If your bag is packed with the Ten Essentials, then consider yourself ready for an easy trial run. Choose a well-known trail that’s close to town, short, and easy for your first hike. Let someone know where you’re going and when you’ll be back. Test yourself by pretending to be in the wilderness and imagine how you would deal with rain, getting lost, or a minor injury. Finally, make sure to have fun! It’s more important to enjoy yourself than it is to finish the trail, follow a specific plan, or reach your destination. Hike Your Own Hike, and you may find yourself planning your next trail as soon as you get home.

AUTHOR:  Samantha Goodwin, NW Youth Corps, GIS Intern, US Forest Service

Salmon Salad Recipe

Salmon Salad Recipe

by | Jul 16, 2020 | Recipes

Recipe & Photo Source: FoodHero.org

 

Number of servings: 6

Time for preparation (including preparation and cooking): 10 minutes

 

Ingredients:

 

1 can (14.75 ounce) salmon, drained

1⁄4 cup pickle relish (dill or sweet) or chopped pickles

1⁄4 cup plain nonfat yogurt

2 Tablespoons light mayonnaise

2 Tablespoons lemon juice (about 1/2 lemon)

 

Directions:

 

  1. Remove skin and large bones from salmon. In a medium bowl, break up salmon and mash small bones with a fork.
    2. Add relish, yogurt, mayonnaise and lemon juice.
    3. Mix together until well combined.
    4. Chill before serving. Serve on a bed of salad greens or use as a sandwich filling.
    5. Refrigerate leftovers within 2 hours.

Notes

  • Small bones are soft after canning. They can be mashed and eaten for more calcium.

 

Plan an Active Staycation

Plan an Active Staycation

by | Jul 16, 2020 | Move Well

by  Janeane Krongos, BS, Prevention Specialist, Tillamook Family Counseling Center

 

If you are like many people you are not sure when you will be going on your next vacation. In these uncertain times, it may not be safe to venture out far to take a traditional vacation. That doesn’t mean you can’t have a fun “vacation-like” experience. To have that experience you may need to look closer to home. What if I told you there is a vacation spot that you can visit that is a short drive away? Imagine if I told you that people travel great distances to visit this place. This destination is devastatingly beautiful, in fact it is so beautiful that it is extremely difficult to take a bad photo of its diverse natural landscapes. Visitors find that when they are in this locale, they crave physical activity. They find themselves spending their days hiking in the forest and taking long walks alongside pristine beaches. I am sure this place is sounding pretty familiar, because this place is Tillamook County.

Tillamook County is the perfect location for an active staycation. A staycation is choosing to stay local to have a vacation experience (activities, sightseeing, eating local cuisine, and taking lots of photos). Like a regular vacation, a staycation is most successful when you are prepared for it. To help to make your staycation go smoothly, make sure to research the places and activities you plan to visit ahead of time. Here are some things to research before your staycation: weather, cost, hours, directions, equipment needed, and difficulty level of activities.  Before your outing, purchase or rent equipment and clothing that is needed for your activity if necessary. The night before, pack essential items in a day pack. Some of the items you may want to include: water, snacks, permit, license, first aid kit, map, and phone.

Remember to make sure that you include physical activity into your schedule. This will allow you to improve your physical and mental health. Physical activity can help you maintain a healthy weight, improve bone health, and improve the quality of your sleep. To learn more about the health benefits of physical activity it may be helpful to visit the Centers for Disease Control and Prevention’s physical activity fact sheet at: https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm. Physical activity can also help you maintain good mental health. Regular exercise has been shown to have an impact on reducing symptoms of both anxiety and depression. To learn more about how physical activity may benefit your mental health, it may be helpful to read the U.S. Department of Health and Human Services physical activity guidelines at: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf#page=31. Physical activity benefits individuals of all ages. If you are not sure what type of exercise would work best for you, it may be helpful to reach out to your physician for exercise guidance.

 

Watch for the Tillamook County Wellness “Explore Your Outdoors” BINGO activity to help you plan a safe, fun and active staycation!

For more local health and wellness information, visit tillamookcountyhealthmatters.org or follow Tillamook County Wellness on Facebook, Instagram and Twitter.