by Michelle | Dec 28, 2018 | Being Well
By DeAnna Pearl, M.A.T, B.S., Certified Prevention Specialist, SOS Tillamook – Prevention, Tillamook Family Counseling Center
Children represent a quarter of our population and informing them about safety and preparedness is an integral part of our community’s resiliency. Youth are strong and resilient in the face of disasters, often adapting to stresses that weaken most adults, and yet they are incredibly vulnerable. Young children, in particular, are completely dependent upon many systems in their lives for their survival: their parents, their broader families and communities, the institutions and organizations that care for them and teach them, and officials and policy-makers who shape their environment.
With this in mind, SOS Tillamook and Garibaldi Elementary School teamed up to bring a specific focus for October’s Red Ribbon Week (RRW.) RRW is a week of awareness for youth focusing on drug and alcohol prevention. However, “We need to move beyond just saying ‘no,’” comments DeAnna Pearl, SOS Tillamook Program Manager. “We need to help students learn about why we say ‘no’ and how it can protect one of the most valuable organs in our body, our brain.” By protecting our brains, we have a better chance of being safe and growing to our potential.
DeAnna visited GES 4/5th grade classrooms to talk about safety, how it works, and why we have rules. One question led to another. DeAnna, “How does walking on the sidewalk keep our brains safe?” Reply, “So we don’t get hit by a car!” DeAnna, “How do we keep our brains safe when we are sad? “Reply, we talk to a friend or adult.” DeAnna, “How do we keep our brains safe on the beach?” Reply, “Watch out for sneaker waves and don’t turn your back on the ocean.” DeAnna, “How do we keep brains safe from drugs or alcohol?” Reply, “Say no thanks, I got to feed the alligator in my back yard!” One of the best responses over the three days: “I didn’t know that there is a reason for rules.”
With this theme in mind, SOS Tillamook invited all GES 4-5th grade students to submit a picture depicting what being safe looks like for entry into the 2019 SOS Tillamook Calendar. The theme of the calendar is, “Prevention is Intention: Preparedness and Safety.” Of the artwork submissions, 20 were chosen as finalists. On Nov.15th at the GES Family Night, the final selections were displayed so attendees could vote on their favorite. The winning artists receives a certificate and recognition.
Watch your mailbox for the 2019 “Prevention is Intention – Building Safety Resiliency in Our Community” SOS Tillamook calendar featuring drawings from Garibaldi Grade School students about how to be safe. Other features include safety and preparedness information and community resources.
To find more information on kids and family emergency preparedness go to https://www.ready.gov/kids.
For more information on prevention, contact DeAnna Pearl, (503) 815 5426 or DeAnnaP@tfcc.org.
by Michelle | Dec 20, 2018 | Recipes
By Dana Zia
December is bake till you pop month. We all know this. Visions of sugar cookies begin to dance in our heads and brainwash us into baking not just two dozen of them, but 6 or 10 dozen of them to spread the cheer. (Or the waist lines.) In my experience, it is very difficult to avoid all the Christmas cookies and other delights, but there is a way to mitigate the spread by baking lighter and with healthier ingredients.
First off, let’s debunk a myth that can be restricting when you start to experiment with changing your favorite recipes — baking is not an exact science. I know, I know, we’ve all heard how you must be precise in your baking but, I’m here to tell you, I am a first class experimenter on baked goods and rarely do they totally bomb. Ok, now that we have that cleared up, let’s get experimenting!
One of my favorite simple ways to make a healthier baked good is to replace white flour with whole wheat pastry flour. It will make a slightly chewier cookie that has a bit of a nutty flavor but I personally like that better. Whole wheat pastry flour is milled from soft white wheat so has a tender crumb, whereas regular whole wheat flour is milled from hard red wheat. Whole Wheat Pastry Flour is a good source of dietary fiber; 28 grams (1 ounce) provides 4 grams of fiber per serving and white flour provides only 1 gram. I also like to add 1/4 cup of flax seed meal or wheat germ and reduce the flour by that same amount for even more fiber. Now that we have more fiber, let’s tackle the fat in baked goods.
Most cookies are high in saturated fats with all that jolly butter that they are baked with. It is very easy to reduce that by replacing half the butter with heart healthy light tasting olive or avocado oil to lower the saturated fat content. Neither you nor Santa will notice the difference.
Another option that works great is to replace half the butter with a fruit puree like apple or pear butter. This makes for a moist and tasty cookie but you will see a difference in the oven, they don’t flatten on their own while baking. To fix this, all you have to do is to squash them with the palm of your hand before baking them. (If you lightly wet your palm before doing it the cookie dough won’t stick to your hand.) Fruit puree replacement lends itself more to cakes, muffins and drop cookies but not so much to cut out cookies.
The last tip I’ll leave you with is simple but effective; make your cookies smaller. We are so use to having HUGE cookies served to us that small cookies seem like a rip-off. Adjust your mind set and cut calories by a remarkable amount just by reducing the size of your cookie. I bought a little mini ice cream scoop and use that size when baking so I keep them small. If you are making cut out cookies, use the smallest cookie cutters you have to limit size.
Here is my favorite light sugar cookie recipe that is delicate of flavor and texture. They tend to puff up a bit when cooking so will be a little different when baking but they are so worth it. Have a very merry cookie season
Light and Lemony Sugar Cookies
Adapted from Cooking light
1 cup of sugar
1/4 cup of butter, softened
1/4 cup of light cream cheese, softened
1 large fresh egg
1/2 of a lemon’s zest
1 teaspoon of vanilla extract
2 cups of whole wheat pastry flour
1/4 cup of wheat germ or flax seed meal
1 teaspoon of baking powder
1/2 teaspoon of baking soda
1/2 teaspoon of salt
First, play your favorite holiday music. (Very important!)
Beat the sugar, butter and cream cheese with mixer till soft and fluffy, then add the egg and beat some more. Next add the lemon zest, and vanilla and mix till well blended.http://tillamookcountyhealthmatters.org/wp-admin/post.php?post=17049&action=trash&_wpnonce=ba4f88b76d
In another bowl, mix all the dry ingredients together with a wire whisk till happily combined. Add the dry ingredients together with the sugary ingredients and stir together, by hand or blender, till the dough is well formed. Shape the dough into two disks and tuck in the fridge for a few hours or preferably overnight, to firm up.
When you are ready for the magical cookie making time, preheat your oven to 400 degrees. Roll out one disk on a floured board or between two sheets of wax paper, till about a ¼ inch thick. Cut cookies out with your favorite cookie cutters and place on a lightly oiled cookie sheet. Bake for about 8 to 10 minutes till they are golden brown around the edges and the center is set. Don’t move the cookies for a few minutes while they set, they tend to be a bit fragile when hot. Decorate with icing and festive sprinkles.
Lemon icing
2 cups of powdered sugar
1 tablespoon of low fat milk
1 tablespoon of fresh lemon juice
1 tablespoon of lemon zest
1/2 teaspoon of vanilla
Christmas Sprinkles!
Stir all the above ingredients together in a small pretty bowl till well blended. If it seems a bit thick, add a bit more lemon juice till you get the consistency that you want. Spread the icing on cooled cookies or squeeze through a pastry bag or a small zip lock bag, with a tiny corner cut off. Dust the cookies with your sprinkles immediately so they will stick. Ho Ho Ho!
Nutritional information if you make 20 cookies with icing; calories 125 , fat 3.5 grams, fiber, 2 grams.
by Michelle | Dec 20, 2018 | Being Well
By Terra Marzano, LCSW, Rinehart Clinic
During the holidays, much of what we see in movies and on TV paints a picture of family togetherness. Scenes of a mom welcoming her son into her house or a family lighting their Menorah together remind us that holidays are spent with family. While close relationships exist in some families, for many of us the winter season is one of emotional strain, where the year-round grief of family estrangement is even sharper.
Family estrangement refers to the loss of relationship between family members, often to the extent that there is little or no communication between those involved. Estrangement can include emotional distance and/or physical distance. It can happen slowly over a number of years, or following a specific event. Sometimes the distance is temporary, sometimes it lasts a lifetime. Estrangement generally impacts all family members.
Though often difficult for all involved, emotional and physical distance can also be healthy. For those who have experienced family abuse, choosing to distance oneself can be a freeing and loving act. As painful as it may be, estrangement can allow for healing and recovery in challenging family relationships and pave the way for improved wellbeing.
If you are estranged from family members this holiday season, there are a number of things to consider, including:
- You aren’t alone. It is a myth that estrangement is unusual. The fact is, the more we talk about estrangement the more we realize how common it is. As we share our experience of estrangement, we understand how widespread it is and begin feeling less alone.
- Serving others helps everyone. Sharing yourself through volunteering can bring new meaning to your holiday season. Food banks, animal shelters, care centers and meal sites are ways to give to your community and be connected to the people around you.
- Friends can be family, too. Good friends can play the role of family — sometimes even better than blood relatives. It’s valid for the people you’re closest to, the ones who do the behaviors of family, to be family. You can choose your friends and your family.
- Support is available. Many people who experience estrangement find relief in talking with a therapist or counselor, someone unrelated to your or your family who is invested in your wellness. Your primary care provider can be a good starting point for resources in your area.
Given how common we know family estrangement to be, if you happen to enjoy close relationships with family, please be gentle with those around you who may be having a more challenging holiday season. Now is an especially sensitive time of year, let’s all be good to one another as we bring the spirit of the season to life.
by Michelle | Dec 14, 2018 | Recipes
Recipe Source: Recipe and photo from www.FoodHero.org
Number of servings: 6
Time for preparation (including preparation and cooking): 15 min
Ingredients:
1 Tablespoon butter or margarine
3 slices whole grain bread
1⁄2 cup packed brown sugar
1⁄2 cup raisins
3 eggs, slightly beaten
1 1⁄4 cups nonfat or 1% milk
1 teaspoon cinnamon
1⁄4 teaspoon salt
1 teaspoon vanilla
Directions
- Butter bread and cut into small cubes.
- Combine buttered and cubed bread, brown sugar and raisins in a one-quart microwave safe dish.
- In a microwave safe bowl or measuring cup, blend together the eggs, milk, cinnamon, salt, and vanilla.
- Heat on high for 2-3 minutes until hot, but not boiling.
- Pour over bread mixture and lightly blend together.
- Microwave uncovered at 50% power for 5-8 minutes, or until edges are firm and the center is almost set.
- Let rest for 10 minutes before serving.
- Refrigerate leftovers within 2 hours.
Notes
- Serve with low-fat vanilla or lemon yogurt.
by Michelle | Dec 7, 2018 | Being Well
Time flies when you are working on wellness! It’s hard to believe the “Year of Wellness” (now Tillamook County Wellness) is still going strong as it winds down its fourth year. So often, community coalitions are a flash-in-the-pan, dependent on government funding or grants, only to fizzle out when the well runs dry.
We’ve adopted a slightly different approach here in Tillamook County. We’ve developed a shared vision of improving the health of our community. Over these past four years, we’ve built an ever-expanding coalition of community partners who are willing to devote their time, treasure and talents to keep this work moving forward.
The most significant of these contributions comes from our backbone agency, the Tillamook County Community Health Centers and Public Health Department. They are keeping the wheels on the bus, so to speak, by providing coordination and fiscal oversight to the project. It is important to note that these funds do not come from the county’s general fund but rather from the clinic itself.
Another significant contribution this year, came from a generous donation by Adventist Health, Tillamook. Many of our partners have donated vital resources to our continued operation. These are often in-kind, such as all the paid staff time organizations devote to the coordination, planning, and programming involved in changing community health from the ground up.
Our media partners have also helped us get the word out through their contributions of “earned media.” We enjoy monthly interviews on KTIL’s Tillamook Today show (Shameless plug – tune in to 95.9 FM at 9:30 AM on the 2nd Friday of each month for Wellness news!) If you are reading this article, then you are probably aware of the countless inches of newspaper space the Headlight Herald has gifted us through our weekly Wellness column over the past few years. And the Tillamook County Pioneer provides this same level of generous coverage on-line. We are truly blessed indeed. These relationships allow us to devote our limited cash resources to things like community wellness programming, trail building and improved access to nutrition.
The leadership and support of our County Commissioners, Task Force and committee co-chairs, as well as from our leadership team are what keeps the wellness bus on the road and heading in the right direction. Representatives from Oregon State University Extension, Family & Community Health and Oregon Health Sciences University (OHSU) have provided vital services, bringing outside expertise to our local efforts. Through this partnership, we hosted several national experts in the areas of coalition building, community health and diabetes prevention from May through October of this year. The knowledge gained from these workshops has been put to use by our committees as they design specific action plans for 2019 and beyond, a process which is wrapping up at the time of this publication.
The tireless and selfless nature of our coalition partner and volunteer efforts has not gone unnoticed. In October of this year, Tillamook County Wellness was awarded the Oregon Health Authority “Place Matters” Organization Leadership Award. This statewide level of recognition validates that we are truly headed down the right road. It has invigorated our team to press on and see how significant of an impact we can make on improving the health of our county residents.
Focused on reducing risk for Type 2 Diabetes, our Wellness Action Committees include: Access to Healthy Food, Access to Physical Activity, Health Promotion, Health Screenings and Workplace Wellness. For a list of our coalition partners, visit our Community Partner page. If you’d like to join in this work or make a donation, contact tillamookcountywellness@gamil.com. For more information about Tillamook County Wellness, visit our website tillamookcountyhealthmatters.org and remember to Like and Follow us on our Tillamook County Wellness Facebook page.
