by Michelle | Dec 3, 2017 | Recipes
By Michelle Jenck, M.Ed. Health & Kinesiology, Wholly Healthy LLC
Prep Time: 15 minutes
Total Cook Time: 30 minutes
The Frittata works as a quick breakfast, lunch or dinner option. Packed with protein, it’s also a great way to fulfill that hard-to-meet recommendation for daily vegetable intake. Inspired by a “mix-and-match” frittata feature in Parade Magazine, this recipe has become a go-to for using up various leftovers. The hardest thing about this recipe is finding a pan that can be used on both the stovetop and in the oven. I use a 10-inch cast iron skillet that I bought from a flea market vendor at the Old Iron Show.
Number of servings: 6-8
Ingredients
8 eggs
½ teaspoon salt
¼ teaspoon pepper
1 tablespoon olive oil
1 cup “mix & match” veggies – onion, spinach, pepper, mushroom, zucchini, and/or broccoli
½ cup cooked ham, chicken, sausage, or bacon (optional)
1 cup shredded cheese (try Tillamook Sharp Cheddar)
½ cup fresh herbs such as basil, chives, cilantro (optional)
1 tablespoon “flavor boost” – Dijon mustard, capers, sriracha or pesto (optional)
Top with salsa or sliced fresh tomatoes
Directions:
Preheat oven to 350 degrees. In a separate bowl, beat eggs. Add salt and pepper and set aside.
Heat oil in skillet on the stovetop over medium heat. Add chopped veggies. Sauté for 1- 2 minutes. Add meat (optional) and sauté with veggies for 2 minutes. Add any additional optional ingredients. Sprinkle with cheese and pour egg mixture over the top, covering the pan evenly. Cook for 2-3 minutes, pulling edges back to allow uncooked egg to run underneath. Transfer skillet to preheated oven and bake for 15 minutes or until just set. Let stand 5 minutes. Can be eaten warm or cold. Tastes great topped with salsa or fresh sliced tomatoes.
by Michelle | Nov 5, 2017 | Move Well
By Michelle Jenck, YOW Coordinator
Adventist Health’s annual “Diabetes & You” seminar is Tuesday, November 7th. Local medical professionals will present information about Diabetes prevention and management, including the impacts on dental and eye health. The event will be held at the Tillamook Adventist Church, 2610 First Street, from 9 a.m. to 3 p.m.
Diabetes is a chronic metabolic disease in which blood sugar levels are above normal. In the case of Type 2 Diabetes, which makes up about 95% of all diabetes cases, this occurs when the body becomes resistant to, or does not properly respond to the hormone, insulin. According to the 2015 Oregon Diabetes Report, “Diabetes can cause nerve and kidney damage, skin infections, blindness and can lead to disability and premature death if not carefully managed. Diabetes also adversely affects the cardiovascular system and can contribute to high blood pressure, high cholesterol and heart disease.”
Oregon’s county rankings data indicates that approximately 9% of Tillamook County residents have Diabetes but many more go undiagnosed or are considered pre-diabetic. There is a bit of good news, however, in that Type 2 Diabetes and many of the above-mentioned conditions can be prevented and managed through key lifestyle interventions including: avoiding tobacco, adopting healthful eating, and increasing physical activity.
Many of us know that being more active is good for us but we don’t always know what the best form of activity is or how much or how often we need to do it. In addition to this, it can be challenging to adopt and maintain new habits. In their Exercise and Type 2 Diabetes Fit Facts, the American Council on Exercise (ACE) states that exercise is key for control and treatment of diabetes because it decreases insulin resistance. In other words, exercise helps us maintain optimal blood sugar levels. Cardiovascular exercise and resistance training both work to decrease insulin resistance.
Cardiovascular exercise can include moderate to vigorous physical activity (MVPA) such as swimming, biking, or jogging. Even brisk walking can count as MVPA. A good rule of thumb is to use the “talk test.” If you can easily carry on a conversation during your activity, it would be considered low intensity (not MVPA). At a moderate to vigorous level of intensity, you can still have a conversation with someone but find yourself taking increasingly more breaths between words as the intensity increases.
The CDC recommends 150 minutes per week of moderate-vigorous physical activity. Doing an activity for 30 minutes, at least five days per week, will help you reach that goal. If 30 minutes of activity at one time is too much, it can be broken down and then built up over time. The idea is to get the heart rate up on a regular basis to increase cardiovascular endurance and resting metabolism. Frequent, intense activity forces the body to create adaptations that lead to improved health.
Research shows that increased muscle or lean body mass also helps to reduce insulin resistance. The mechanisms behind this are complex. The important thing to understand as it relates to muscle is that it is very metabolically active, meaning it burns more calories, than other tissues of the body. Not only does this help with weight management but it also affects our resting metabolic rate and blood sugar levels in that muscle takes up glucose, or sugar, as fuel. Resistance training is recommended at least two days per week and can be performed in as little as 20 minutes. Basic body weight exercises such as push-ups, squats and lunges work for many people. Resistance bands, free weights and even yoga are other effective strategies.
According to Sue Phillips-Meyer, Diabetes specialist at Adventist Health and coordinator of the annual seminar, “When it comes to exercise, I like to compare the body’s mechanism of moving sugar into the cell, to a bicycle chain. Without exercise, that chain becomes rusty and inefficient. With regular exercise, the chain stays supple and works efficiently. The well-exercised chain even works while you are “coasting,” helping improve your blood glucose levels twenty-four hours a day.”
Dedicating time to physical activity each day is key. It is also important to find activities you enjoy – or can at least tolerate – given the return on investment. Health gains made from both cardiovascular and strength training last only as long as the activities continue to be performed and only if at an intensity level that challenges the status quo. In other words, “use-it-or-lose it.” The cost of doing nothing is too great. By taking charge of your own health, you can prevent and even reverse Type 2 Diabetes.
by Michelle | Oct 14, 2017 | Move Well
By Michelle Jenck, M.Ed., YOW Coordinator
We don’t know what we don’t know. What sounds like an obvious statement is really the fundamental concept behind the “Mindfulness” movement we are hearing and seeing so much about. Awareness creates the potential for change. If we are seeking change, we must first become aware.
Too often, we find ourselves in a frenzied, unhappy and unsettled state-of-mind. Many people simply feel there are not enough hours in a day. Cultural norms tell us that multitasking is good, that “busy-ness” is both normal and noble. People are told to learn to say “no” but find it difficult because everything seems to be of equal and vital importance.
This constant state of activity and worry places a heavy toll on both the mind and the body. It can contribute to anxiety, depression, addiction and damaged relationships. An overloaded nervous system, in a constant state of fight-or-flight, produces chronic stress that has far-reaching effects.
Enter Mindful-Based Stress Reduction. Through a regular practice of cultivating awareness of experiences and sensations and learning to view them without judgement, things begin to fall into place. Priorities shift and emerge. Our sensory system remains calm amidst a stressful day. We experience life with a sense of clarity and objectivity.
We can only change something if we know what the root of the problem is. A mindfulness practice strips away every voice – including our own. We become an interested observer of what is happening in the body and the mind. It is like watching a movie with flashbacks and foreshadowing. We are “let in” on the back story that explains the characters’ behavior.
The practice itself can be as simple as spending five minutes each day, sitting quietly, breathing deeply and simply being present with acceptance. We accept who we are, where we are, just as we are in that exact moment. Thoughts may come and go and that’s okay. Often, they provide clues as to the source of our anxiety, past hurts, and frustrations. Rather than stuff them or block them, we allow these thoughts and feelings to appear. We greet them at the door but we don’t invite them to stay.
While a regular, defined practice is ideal, we can incorporate mindfulness into everyday activities. We can catch ourselves reacting to a situation and tune into it through our mindfulness viewer. Research shows that awareness in and of itself is enough to alter patterns of behavior. It takes on a snowball effect. The more we catch ourselves, the more quickly we hit the reset button until the brain recognizes the situation as non-threatening and resets itself. It is important to remember that, when we catch ourselves in an unhealthy habit, we do not attach any negative self-criticism. Acceptance without judgement is key. Setting an intention for healthier behaviors and self-healing are equally important.
As with any new task, the more often we practice the new habit, the more automatic it becomes. And just like building our muscles or mental focus, regular practice creates a new default. Two important benefits of a mindfulness practice are nonreactivity and self-regulation. Without expressly working to develop them, these two traits emerge. We often only realize it when we catch ourselves remaining calm in a situation that would have generated fear or anger before.
Mind-body classes such as Qigong, Tai Chi and Yoga include a component of mindfulness. Locally, class schedules can be found in the TBCC course catalog under the community education, Fitness & Health section. You can also join – or even start your own – mindfulness mediation group.
by Michelle | Jul 16, 2017 | Move Well
By Michelle Jenck, M.Ed., Coordinator, Tillamook County Year of Wellness
Cancer has touched almost everyone’s life in some way. Either we have personal experience or know someone who has battled the disease. I recently asked a group of high school students how large a role they thought genetics played in a person’s chances of getting cancer. Their answers ranged from 50-90%. While genetics do play a role, current research indicates that it is a much smaller percentage than previously thought.
It is currently estimated that genes account for up to 10% of our chances of getting cancer. What factors make up the other 90%? Something referred to as the “Environment.” This is more than the air we breathe and the water we drink. This refers to where we live, our lifestyle patterns, and our personal choices. There is a bit of good news here. We have the ability to prevent cancer more than we previously realized.
Besides avoiding tobacco use, we can reduce cancer risk by improving nutrition, increasing physical activity and reducing alcohol consumption. Coincidentally, these habits also lower our risk for heart disease, stroke and diabetes among other chronic health conditions. Another bonus is that these behaviors help us manage our weight.
Changing any habit can be difficult. One of the best places to start, is by increasing physical activity levels. This can help reduce stress and provide added motivation to tackle other health habits. The key is to start small, with something you enjoy and can see yourself doing over the long term.
Here are great ways to increase your physical activity:
- Take a daily walk or even get up and move around the house during TV commercials. If weather is a problem, try walking indoors at the Y, Fairgrounds Pavilion, or Fred Meyer.
- Find a walking or workout partner to help keep you accountable – ideally an immediate family member so that part of your “environment” can change with you!
- Join a fitness center like the YMCA or NCRD. Schedule a tour and take advantage of free consultation with staff who can help guide you in how to use the facility to meet your personal needs and goals
- Sign up for group fitness classes. This is a great way to meet people with similar interests. This also helps make regular activity part of your routine.
- Take small steps. For example: Next Tuesday, on my lunch hour, I will look up where Yoga classes are held and see if any classes fit my schedule. And, if you don’t find anything that works, google YouTube videos that you can follow from home during a time that does work for you. By chunking major lifestyle changes into small tasks, we increase our chances for successful and permanent transition to a new habit.
- Set SMART goals for yourself: Specific, Measurable, Achievable, Realistic and Time-bound. These can be very simple. I will walk for 15 minutes, Monday, Wednesday and Friday from 7:00-7:15 a.m.
- Get creative! A friend recently told me that she walked the track at the high school while going through her email in-box on her smart phone. Before she knew it, she had logged 6 miles! Now that is multi-tasking, albeit a little dangerous. The point is, it worked for her. What will work for you?
- Don’t give up. If something doesn’t work, then adjust your plan. There is never a perfect scenario. Life is a work in progress. It’s okay to do things differently from other people. Figure out what you can do now and continue to build from there.
by Michelle | Jul 9, 2017 | Eat Well, Recipes
By Michelle Jenck, M.Ed., Coordinator Year of Wellness
Calories are a pretty big deal. If we don’t consume enough of them, we starve. If we get too many, we gain weight. Both can have very serious health consequences over time. Getting the ideal number of calories is the goal but that is easier said than done. In addition to taking in the right amount of calories, it is best if they come from nutritious foods.
Calories are basic energy units. Plants take in energy from the sun and use it to make carbohydrates so they can grow into things like grass, vegetables, fruit and other foods that animals and humans eat. Once consumed, the units of energy stored within that plant are used to meet the energy needs of that person or animal. For a child, this energy is used to help them grow. Every parent of a teenager can attest to their increased energy needs! All living beings use energy to perform basic body functions like regulating body temperature, digesting food, fueling muscles and even our brains.
The nutrients that provide us with energy, measured by calories, are fat, protein, carbohydrate and alcohol. If we prioritize getting our calories from healthy sources like fruits, vegetables, lean proteins and complex carbohydrates and minimize our “liquid” calories, we are well on our way to maximizing our nutrient intake.
How many calories a person needs typically ranges between 1600-3200 per day, depending on factors such as whether you are male or female, how old you are, and how much physical activity you do every day. An athlete will likely need more calories to fuel their extra activity. Also, people with more muscle mass can consume more calories because muscle tissue is very metabolically active. How many calories a person burns at rest is called the basal metabolic rate. This can lower with age, inactivity and loss of muscle mass. The good news is that increasing activity can increase the number of calories our bodies burn, even when they are at rest.
Getting the right amount of calories and being physically active are both important to maintain a healthy weight. Cardiovascular exercise such as brisk walking, jogging, swimming, biking, aerobics, and dancing can raise the resting metabolic rate when performed on a consistent basis. Weight training and other strengthening activities like yoga and tai chi increase muscle mass, which also raises resting metabolic rate for increased daily calorie burning.
To have the maximum health benefit, the CDC recommends adults get at least 150 minutes/week of moderate to vigorous activity. This is a good starting point for ensuring that you are burning enough of the calories you take in. If weight loss is a goal, reducing caloric intake and increasing activity levels is key. For more help and information, the YMCA, NCRD and OSU Extension all offer instructor led fitness programming.
Another great resource can be found at supertracker.usda.gov. The site offers calorie, activity and nutrition tracking resources as well as virtual coaching support to help you achieve personal goals.
Try this quick and easy (and lightened up!) version of a summertime staple: BBQ beans. Lower in sugar and sodium, you’ll save calories and love the flavor of this not-too-sweet side dish. Start with dried white beans to make this an economical option, which gets you 4 “wins” over the canned version: fewer calories, less salt, less sugar, and less expensive. A ¼ cup serving is recommended as a side dish, around ½ cup makes this a main dish. Use it as a healthy stand-in for any meal.
Homemade BBQ Beans for a Crowd
Recipe Source: Michelle Jenck
Number of servings: About 32 servings as a side dish (1/4 cup)
Time for preparation (including preparation and cooking): 25 minutes
Ingredients:
1 tablespoon unsalted butter
¼ cup chopped onion
3 garlic cloves
1/8 tsp chili powder
2/3 cup ketchup
2 tablespoons apple cider vinegar
2 tablespoons mustard
1 tablespoon Worcestershire
¼ cup brown sugar
¼ cup molasses
7-8 cups of cooked navy beans or Great Northern beans (start with 2 1/2 cup of dried beans), or 5 cans navy beans or Great Northern beans, rinsed (Can also use a medley of kidney, black or white beans)
pinch of cayenne (optional)
Directions
- Heat a pan over medium heat.
- Add butter and onion to pan. Cook, stirring often, until onion is lightly brown and softened, about 5 minutes.
- Add garlic and cook for 30 seconds.
- Remove from heat and add all remaining ingredients.
- Add salt and pepper to taste.
- Simmer for 10-12 minutes or until heated through.
