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.
by Michelle | Apr 5, 2017 | Being Well
By Michelle Jenck, Year of Wellness Coordinator
You’ve probably heard the saying, “An ounce of prevention is worth a pound of cure.” The same can be said for making wise investments in health during early childhood to avoid the cost of poor health later in life. These investments begin before a child is even born.
Research shows that maternal health is a huge predictor of a child’s future health. What mom eats is what the baby eats. If mom is stressed, the baby’s nervous system is stressed too. Avoiding tobacco and alcohol and maintaining a healthy eating pattern during pregnancy are critical to ensuring proper growth and development. Self-care for mom is also care for the baby. Parents continuing these habits of healthy eating and activity throughout a child’s life models this lifestyle and encourages a child to adopt a healthy, active lifestyle throughout their life.
Other things we know from established research are that nutrition and movement play a significant role in how well a child learns. A positive, encouraging and stable environment protects a growing child’s brain from the negative impacts of trauma. While these benefits are most critical during the first five years of a child’s life, they don’t end there. In the case of tobacco use, research shows that, students who do not use tobacco products before age 21 are far less likely to ever start. Additionally, nutrition, physical activity and healthy relationships are directly tied to a student’s academic, social and emotional health, thereby contributing to life-long success.
YOW partners are supporting childhood health and many other national observances during the month of April, including the “Move More” campaign. No fooling – you can win $100 VISA gift card by signing up for the YOW Tracker. Session #2 starts April 1st. Go to tillamookcountyhealthmatters.org or use the YOW app to get in it to win it.
On April 5th, National Walking Day events will be held throughout the county – from Manzanita, starting at Hoffman Center Garden with Rinehart Clinic, to Kilchis Point with Gary Albright and a guided tour, to multiple walks starting at Tillamook Bay Community College, Tillamook Regional Medical Center and in South County, at the Kiawanda Community Center. Little steps lead to big gains. Get moving – Get healthy for good!
April is National Child Abuse Awareness month, the pinwheel gardens and bouquets throughout Tillamook County help to promote our community’s support and commitment to the social and emotional well-being of children and families. On April 18th, YOW presents a special book reading and discussion with New York Times best-selling author Ruth Warnier, The Sound of Gravel, at TBCC who discusses her own childhood trauma and recovery.
Early Childhood Screenings are back at the Tillamook County Fairgrounds, on April 19, 20 and 21st. FREE annual well-child check includes twelve comprehensive screenings for ages 2 to 6. Call Adventist Health at 503-815-2292 for an appointment. The Tillamook County Community Health Centers will present a community Wellness Fair at TBCC on April 27th with FREE screenings for college students, their families and all community members.
Then join us at the YMCA’s Healthy Kids Day featuring Lego Block Fest and Family Fun Fair on April 29th. This FREE event is for everyone (you don’t have to be a Y member), and will include resources and activities for kids of all ages.
These are just a few of the dozens of health and wellness events going on in Tillamook County in April – there are also hikes and walks with Explore Nature, new classes starting and much more. Go to www.tillamookcountyhealthmatters.org or www.tillamookliving.com for more information and details about all the events in April sure to get you hopping right into health and fitness.
by Michelle | Nov 1, 2015 | Being Well
There are many metaphorical roads: the high road, the long and winding road, and perhaps even, the road not taken. What road on you on? Whatever road it is and where you are on it is most likely a result of your past experiences. Few of us ever create a road map and those who do are rarely able to avoid the inevitable detours life throws at us. But the road is important and the way you are headed determines whether you are fit or unwell, prosperous or struggling, content or resentful.
So it is imperative that we zoom out for a larger view of our life. Where am I? Where am I headed if I keep traveling down this road? Is this really where I want to end up? If it isn’t, how do you stop the momentum to get turned around and heading in the opposite direction? How do you overcome the sense that it is too hard to change course at this point in the journey? What is the alternative to doing nothing? Isn’t it worth making the decision to change? What small step can you make today to begin heading down the road you desire?
