by Michelle | May 23, 2019 | Why I'm In
Photo Credit: Cody Mann, Headlight Herald
The Tillamook County Wellness “Why I’m In” interview series highlights our community partners and what has inspired and motivated them to work toward the common goal of improving community health. You can learn more about our partners at tillamookcountyhealthmatters.org.
“WHY I’M IN …” Suzanne Weber, Mayor, City of Tillamook and Wellness Task Force Member
What drew you/your organization into the Year of Wellness, now Tillamook County Wellness?
Weber: I have always been committed to well-being and have been involved in health promotion at the state level and through my 30 years of prior teaching experience. This is invaluable work. I appreciate how this is being addressed from a greater scope, calling attention to issues affecting health.
What, if any, changes have you seen come about as a result of this work?
Weber: There is an increased focus – a refocus – on how wellness can be achieved through improved nutrition, exercise and other aspects. People and organizations are coming together, learning from each other. It’s not just about physical health, but also about mental wellbeing. I am seeing progress. It’s making a difference.
One of the things the City has done is to expand walkability through sidewalk improvements, such as those along 12th Street near Tillamook High School. People are walking more. It’s a safety issue. The City has also incorporated physical activity into all transportation planning, including along the clinic-to-college route, which features a bike lane and the addition of sidewalks along Third Street. We have seen increased involvement with healthcare partners, such as the addition of an exercise station next to Adventist Health’s clinic on Third Street and Birch Avenue, the first of what is hoped to be many such stations along that route.
What have you learned from being involved in this work?
Weber: I have learned you don’t give up. You keep at it. You keep repeating things, telling people about ways to improve their health habits, giving them opportunities to engage.
What are your hopes for this work as it relates to you/your organization?
Weber: Once the City Hall renovation is complete, we will have our own small gym space in the basement. We have a wellness committee and we plan to expand our program, adding competitions and will be looking at staff participation at the YMCA. We have 29 employees. The nature of our public works projects creates a lot of physical work requirements. We want our employees to be safe and fit.
What are your hopes for this work as it relates to changing population health in Tillamook County.
Weber: My hope is that we increase interconnectivity between the cities that make up Tillamook County – that we are a “united county” in terms of improving population health for all residents. There is good work being done in various communities. It would be nice to see all of those things tied together as a reflection of our county-wide focus on improving health and well-being. I am amazed how many people from different walks of life have taken on this work as vital. All the different sectors are participating. It’s wonderful.
by Michelle | Apr 25, 2019 | Recipes
Recipe & Photo Source: FoodHero.org
Number of servings: 6
Time for preparation (including preparation and cooking): 35 minutes
Ingredients:
3 pounds fresh asparagus spears
1 teaspoon oil
dash of salt and pepper
Directions:
- Preheat oven to 400 degrees F.
- Wash asparagus spears and trim off tough ends. Leave whole or cut into shorter lengths
- In a large bowl, toss spears with the oil, salt, and pepper.
- Place spears in a single layer on a large baking sheet. Lining the baking sheet with foil or baking parchment will help with clean-up.
- Roast for 12 to 15 minutes or until the asparagus pieces are lightly browned. Thick spears will take a longer baking time.
- Refrigerate leftovers within 2 hours.
by Michelle | Apr 18, 2019 | Recipes
Banana Pancakes
Recipe and photo from www.FoodHero.org
Number of servings: 8
Time for preparation (including preparation and cooking): 35 min
Ingredients:
2 eggs
1 1⁄2 cups nonfat or 1% milk
1 Tablespoon sugar
3 Tablespoons oil
2 bananas, mashed
3⁄4 cup whole wheat flour
3⁄4 cup all-purpose flour
2 teaspoons baking powder
Directions
- Beat eggs in medium bowl. Add milk, sugar, oil and bananas and mix well. Add flours and baking powder. Mix gently.
- Lightly spray a large skillet or griddle with non-stick cooking spray or lightly wipe with oil. Heat skillet or griddle over medium-high heat (350 degrees in an electric skillet).
- Spoon 1/4 cup batter onto the griddle for each pancake. Cook until tops are bubbly and pancakes are dry around the edges. Flip and cook for 2-3 minutes or until golden brown.
- Refrigerate leftovers within 2 hours.
Notes
- To see if skillet is hot enough, sprinkle with a few drops of water. If drops skitter around, heat is just right.
- Top with applesauce, fresh fruit or yogurt.
by Michelle | Apr 18, 2019 | Move Well
Tillamook County Wellness partners are helping families spring into summer with local running clubs, disc golf and other fun community programs and events. Here are some things for families to consider when planning ways to keep kids active and engaged as the school year comes to an end.
Research shows being active outdoors improves kids’ physical, social and emotional development and even their ability to learn. While free play, riding bikes, running and jumping are important for developing motor skills, these activities also help form the neural networks kids use for learning. “Basically, moving helps wire the brain,” says Michelle Jenck, local fitness and movement specialist.
According to Jenck, encouraging kids to be active in as many ways as possible, from the time they are born, is critical for brain development. Just like kids, babies need to have free time to move in unique ways. “Early reflexes have to be integrated for sensory processing and other key systems of the brain to develop properly,” states Jenck. “Babies need ‘tummy time’ on the floor and should be allowed to roll and crawl to support brain development. As children grow, movement continues to impact how well the brain processes information. When these systems are not working well, it can affect kids’ behavior, impulse control and emotional regulation, all traits that are foundational for developing health relationships and self-esteem,” Jenck continued.
The largest study on this topic came from the State of California. They compared state-wide physical fitness and academic scores of all children in 5th, 7th and 9th grades and found a consistent and significant correlation between the two areas. “In other words, the more active kids are, the better they perform in school,” states Jenck.
There are several local programs and events for families looking to help kids become more active. A new Ultimook Youth Track Club has formed. Kids 1st-8th grade meet Monday, Wednesday and Friday at 5:00 pm at Bud’s Fitness Trail located at Tillamook Junior High. Coaches will work with kids to develop aerobic training, teamwork, character and leadership skills. Participants will have the opportunity to register and compete as part of the Ultimook Youth Track Club at fun runs and track meets. For more information, visit ultimooktrackclub.oregoncoastalflowers.com.
Also at the Tillamook Junior High School, is the new Bohannon Disc Golf Course, which is fully accessible to the public at no charge. Disc golf is played like traditional golf but with discs, similar to frisbees, rather than balls and clubs. Participants will need to bring their own discs.
Mark your calendars for May 4th! The City of Tillamook is hosting the Waterfront Walk to celebrate the grand opening of the new paved path connecting Goodspeed Park with the Hoquarton Trail. Several community partners will be on hand with interactive games and activities, raffle prizes and more. The event begins at 11 am.
Then, from 1-3 pm on May 4th, families can participate in Healthy Kids Day at the YMCA, located at 610 Stillwell Avenue in Tillamook. Early Learning Hub partners are teaming up to offer fun, activity stations for kids of all ages. The event is free and open to the public.
The YMCA, NCRD and OSU Extension all offer a variety of youth programs and services over the spring and summer months. Call or visit their websites for more information. Follow Tillamook County Wellness on Facebook or visit our website tillamookcountyhealthmatters.org for more local wellness information and updates.
by Michelle | Apr 10, 2019 | Work Well
Truck Driver On the Road to Healthy Habits, Sees Results
For a truck driver, long hours behind the wheel make it important to be alert and healthy. And there are physical demands of the job, from tying down loads, tarping, the stress of driving, and even climbing in and out of the truck. For Ted Craig, age 48, the demands of hauling hay had begun to take their toll. Getting up and down off the trailers left him out of breath and with sore knees. Even though he was active, he was actually gaining weight and felt lousy.
To meet his CDL medical requirements, Ted was taking blood pressure medication and using a c-pap machine* to help him sleep at night. Frustrated that his health was negatively impacting both his job and his quality of life, he decided it was time to make some changes. He set several goals for himself – to lose weight, get off his blood pressure medication and unplug the c-pap machine.
The first change Ted made was to eliminate soda from his daily regimen. Not being a coffee drinker, Mountain Dew was his go-to drink on the road. “My job makes it hard because I am not home every day,” Ted said. “I was addicted to pop, drinking three to four 32 oz. sodas a day. Every store, every fast food restaurant, has soda on the road,” he continued. As with any major health behavior change, Ted shared that the first few weeks cutting out pop were very difficult.
Ted also noted how cost can be an issue. “Eating healthy can be more expensive,” he states, but he says, “What you put into your body, you get back out of it.” He went on to say that fast food restaurants are starting to accommodate people by offering healthier menu items and options. “You have to learn how to pick from the menu,” he added.
Ted and his wife are eating healthier meals at home as well, raising their own beef, eating more vegetables and cutting out sugars. To date, he has lost more than 50 pounds and his wife has lost about 45. They both feel better and have more energy. Their doctor is thrilled with their success and is sharing their story with her other patients.
Ted points out how important it is to have a goal. “It can’t just be about the weight. My dad was diabetic. I didn’t want to develop diabetes and go through the issues my dad faced. By the time he was 70, he had toes and even part of his leg amputated,” Ted added.
When asked what advice he would give to others, Ted highlights the permanence and gravity of the effort. “It’s a lifestyle you have to be willing to change. It’s something you work at every day, just like a marriage. You have to put in the time, to get the results.” Ted has already achieved two of his three goals, losing weight and getting off his blood pressure medication, and he has set his sight on getting off the c-pap machine next. As Ted’s transformation continues, he’s happy to share his journey with others, what’s worked for him and is encouraged to continue his progress, one day at a time.
For more tips and inspiration, visit our website Tillamookcountyhealthmatters.org or like and follow us on our Tillamook County Wellness Facebook page.
*A c-pap machine is recommended for people with sleep apnea.
What is Sleep Apnea?
According to the National Institute of Neurological Disorders and Stroke (NINDS), “sleep apnea is a common sleep disorder characterized by brief interruptions of breathing during sleep. These episodes usually last 10 seconds or more and occur repeatedly throughout the night. People with sleep apnea will partially awaken as they struggle to breathe, but in the morning, they will not be aware of the disturbances in their sleep.” Symptoms of the disorder include: excessive daytime sleepiness, restless sleep, loud snoring (with periods of silence followed by gasps), falling asleep during the day, morning headaches, trouble concentrating, irritability, forgetfulness, mood or behavior changes, anxiety, and depression. Not everyone who has these symptoms will have sleep apnea, but it is recommended that people who are experiencing even a few of these symptoms visit their doctor for evaluation. Sleep apnea is more likely to occur in men than women, and in people who are overweight or obese.
