by Renee Aufdermauer | Jan 28, 2025 | Featured, Uncategorized
Estrategias para disfrutar del invierno
Las estaciones del año nos traen cambios a nuestro medio ambiente. Estos cambios son necesarios para que la vida natural siga su curso. Las estaciones se presentan de modo diferentes de acuerdo a la ubicaciĂłn geográfica del lugar. En el condado de Tillamook las estaciones nos permite disfrutar de la belleza de nuestros bosques verdes ya que las temperaturas son frĂas pero no en extremo. Aunque por otra parte hay que aceptar que algunas veces el clima del invierno nos afecta el estado de animo de una manera negativa.
Es por esto que he decidido hablar de cinco estrategias simples que podemos implementar cada dĂa durante el invierno para disfrutar y evitar la melancolĂa de la estaciĂłn. Estas son las cinco estrategias; actitud positiva, alimentaciĂłn saludable, hidrataciĂłn, socializaciĂłn, y nuevas actividades.
Actitud positiva
Al concentrarse en pensamientos positivos y las cosas que nos traen alegrĂa, esforzamos nuestra mente a cambiar de actitud. Es tan fácil enfocarse en las cosas que nos va mal. A todos nos pasan cosas que nos desaniman, alguien hablo mal de nosotros, nuestra pareja se enoja muy seguido, nuestros hijos no parecen escuchar lo que les decimos, y muchas circunstancias más de las que nos podemos quejar. Pero que tal si nos enfocamos en concentrarnos en las cosas que nos traen alegrĂa, y las cosas que si tenemos control. Como por ejemplo nuestra actitud positiva, y la manera de percibir lo que pasa alrededor de nosotros.
Una forma en la que podemos crear sentimientos positivos es a travĂ©s de la escritura. Podemos escribir porque estamos agradecidos hoy. Puede ser algo tan simple como “Estoy agradecido porque puedo ver la lluvia y no mojarme”. O “Estoy agradecido porque es un nuevo dĂa”
No necesitas ser un escritor profesional para empezar un diario, tampoco necesitas estresarte en escribir correctamente, usar puntaciĂłn correcta o palabras sofisticadas. Recuerda cuando haces esta actividad para ti mismo. Puedes usar cualquier libreta, e incluso puedes usar tu telĂ©fono usando las aplicaciones disponibles. TambiĂ©n el grupo de prevenciĂłn de TFCC tiene diarios que te puede proporcionar totalmente gratis. Para tu diario personal gratis comunĂcate con Angelica Ortiz angelicao@tfcc.org.
AlimentaciĂłn Saludable
Todos sabemos o hemos escuchado de la importancia de la alimentaciĂłn saludable. Hay lugares locales donde te pueden brindar informaciĂłn de valor y respaldada medicamente para que implementes una dienta balanceada. Algunos de los lugares son tu centro de salud local y el siguiente sitio de internet de prevenciĂłn contra la diabetes. Prevenir la diabetes tipo 2 | Diabetes | CDC.
HidrataciĂłn
TambiĂ©n no debemos olvidarnos de la hidrataciĂłn. Muchas veces con el frio olvidamos la importancia de tomar agua. SegĂşn la asociaciĂłn de la clĂnica Mayo la recomendaciĂłn de agua depende de la actividad fĂsica, el clima, y la salud de cada persona. Para más informaciĂłn lee el siguiente articulo. Agua: Âżcuánto tienes que beber todos los dĂas? – Mayo Clinic
Algunos tips para incrementar el consumo de agua son usar botellas medidoras para medir la cantidad de agua , prepararla por la mañana y tomarla durante el dĂa. TambiĂ©n podemos añadir unas gotas de limĂłn para darle sabor. No olvidemos que en estos tiempos de invierno con el frio viene bien disfrutar de las tes de sabores o de fruta fresca. CompartirĂ© la receta del ponche tradicional al final.
SocializaciĂłn
La socialización es una parte integral en la vida del ser humana. A través de la socialización es como aprendemos comportamientos, compartimos tradiciones, cultura y nos integramos en la sociedad. Aunque algunas veces necesitamos tiempo a solas, el estar completamente en soledad no es recomendable o bueno para la salud mental.
La organizaciĂłn HelpGuide.org nos habla de ocho maneras de lidiar con la soledad. Me siento
solo: 8 maneras fáciles de lidiar con la soledad
Actividades Nuevas Creo que todos nos hemos sentido atrapados en la monotonĂa de la rutina diaria en algĂşn momento de nuestra vida. Especialmente en los meses cuando no tenemos muchas horas de luz del dĂa. Claro está que no podemos cambiar el tiempo pero si podemos hacer algo diferente para cambiar la rutina. Hay muchas actividades que podemos hacer sin necesidad de comprometer nuestros bolsillos con altos costos. La mejor manera de hacer algo nuevo y divertido es planificando con anticipaciĂłn. Algunas veces solo tenemos que ser creativos o hacer una pequeña investigaciĂłn de eventos, clases o celebraciones gratis que hay en la comunidad. Lo mas importante es estar dispuesto a explorar nuevas actividades. Algunas de las actividades nuevas que he estado haciendo este invierno son buscar oro en los rĂos, hacer videos para las redes sociales, propagar hortensias, y ser voluntaria en eventos comunitarios.
En resumen, la lista de cosas para disfrutar el invierno son:
EsfuĂ©rzate en ver las cosas positivas y en enfocarte en las cosas que te traen alegrĂa. Alimenta tu cuerpo a travĂ©s de una alimentaciĂłn balanceada, e hidrataciĂłn. Pasa tiempo con las personas que te hacen feliz, desarrolla nuevas amistades y prueba algo nuevo que te permita salir de tu zona de confort y a la vez te distraiga de la rutina diaria.
Evita el consumo de drogas o el juego para hacer frente al estrés o la soledad. Si siente que está teniendo problemas en estas áreas no dude en buscar ayuda.
ď‚· ComunĂquese con la agencia al 503-842-8201 para obtener más informaciĂłn sobre el tratamiento de problemas de prevenciĂłn de drogas o adicciĂłn al juego de azar.
ď‚· Llame a la lĂnea de ayuda para problemas de adicciĂłn al juego de OregĂłn: 1-877- mylimit (1-877-695-4648)
ď‚· Chatee con un asesor de adicciĂłn al juego en lĂnea en www.opgr.org AquĂ les dejo la Receta de ponche tradicional
Ingredientes
 ½ cana pelada y en cortada en trozos.
ď‚· 1 libra de Tejocote entero.
 1 libra de Manzana picada en pedazos pequeños y sin la semilla.
ď‚· 1 libra de guayaba partida en dos.
 1 pina pelada y picada en pedazos pequeños.
ď‚· 300 gramos de tamarindo sin cascara.
ď‚· 100 gramos de flor de Jamaica
ď‚· 3 trocitos de canela
ď‚· 1 taza de AzĂşcar morena o al gusto
Modo de preparaciĂłn
En una olla se ponen cinco litros de agua, se añade la canela, la caña y el tejocote y se le prende a juego medio. Después de 20 minutos se le añaden el resto de los ingredientes. Se deja hervir por otros 40 minutos y estará listo para saborear.
Acerca de la autora “Angelica Ortiz”
La autora es graduada de la universidad de Eastern OregĂłn University con una licencieatura en estudios integrados en salud pĂşblica y negocios. Es inmigrante mexicana, reside en el condado de Tillamook y trabaja para Tillamook Family Counseling Center y Tillamook Bay Community College.
Strategies to enjoy winter
The seasons of the year bring changes to our environment. These changes are necessary for natural life to continue its course. The seasons present themselves differently according to the geographic location of the place. In Tillamook County the seasons allow us to enjoy the beauty of our green forests since the temperatures are cold but not extreme. Although on the other hand we must accept that sometimes the winter weather affects our mood in a negative way. That is why I have decided to talk about five simple strategies that we can implement every day during winter to enjoy and avoid the melancholy of the season.
These are the five strategies; positive attitude, healthy eating, hydration, socialization, and new
activities.
Positive attitude
By concentrating on positive thoughts and the things that bring us joy, we force our mind to change its attitude. It is so easy to focus on the things that are going wrong. We all have things happen that bring us down, someone speaks badly about us, our partner gets angry too often, our children don’t seem to listen to what we say to them, and many more circumstances that we can complain about. But what if we focus on concentrating on the things that bring us joy, and the things that we do have control over. Like for example our positive attitude, and the way we perceive what happens around us.
One way we can create positive feelings is through writing. We can write down why we are grateful today. It can be something as simple as “I am grateful that I can see the rain and not get wet.” Or “I am grateful that it is a new day.”
You don’t need to be a professional writer to start a journal, nor do you need to stress about writing correctly, using correct punctuation or fancy words. Remember when you do this activity for yourself. You can use any notebook, and you can even use your phone using the available apps. Also the TFCC prevention group has journals that they can provide you totally free. For your free personal journal, contact Angelica Ortiz angelicao@tfcc.org.
Healthy Eating
We all know or have heard of the importance of healthy eating. There are local places where
you can get valuable, medically supported information to help you implement a balanced diet.
Some of the places are your local health center and the following diabetes prevention website.
Preventing Type 2 Diabetes | Diabetes | CDC.
Hydration
We should also not forget about hydration. Many times in the cold we forget the importance of drinking water. According to the Mayo Clinic Association, the water recommendation depends on physical activity, the weather, and the health of each person. For more information, read the following article. Water: How much should you drink every day? – Mayo Clinic
Some tips to increase water consumption are to use measuring bottles to measure the amount of water, prepare it in the morning and drink it during the day. We can also add a few drops of lemon to give it flavor. Let’s not forget that in these cold winter times it is good to enjoy flavored teas or fresh fruit. I will share the recipe for traditional punch at the end.
Socialization
Socialization is an integral part of human life. Through socialization is how we learn behaviors, share traditions, culture and integrate into society. Although sometimes we need time alone, being completely alone is not advisable or good for mental health.
The HelpGuide.org organization tells us about eight ways to deal with loneliness. I feel lonely: 8 easy ways to deal with loneliness
New Activities
I think we have all felt trapped in the monotony of the daily routine at some point in our lives. Especially in the months when we do not have many hours of daylight. Of course we cannot change the time but we can do something different to change the routine. There are many activities that we can do without having to commit our pockets to high costs. The best way to do something new and fun is to plan ahead. Sometimes we just have to be creative or do a little research on free events, classes, or celebrations in the community. The most important thing is to be willing to explore new activities. Some of the new activities I’ve been doing this winter are looking for gold in rivers, making videos for social media, propagating hydrangeas, and volunteering at community events.
In summary, the list of things to enjoy in winter are:
Strive to see the positive and focus on the things that bring you joy. Fuel your body with a balanced diet and hydration. Spend time with people who make you happy, develop new friendships and try something new that allows you to get out of your comfort zone and distract you from the daily grind.
Avoid drug use or gambling to cope with stress or loneliness. If you feel you are having trouble in these areas do not hesitate to seek help.
ď‚· Contact the agency at 503-842-8201 for more information on drug prevention or
gambling addiction treatment.
ď‚· Call the Oregon Gambling Addiction Helpline: 1-877-mylimit (1-877-695-4648)
 Chat with a gambling addiction counselor online at www.opgr.org
Here is the recipe for traditional punch
Ingredients
• ½ peeled and chopped sugarcane.
• 1 pound of whole Tejocote (you can find this fruit in Mexican stores).
• 1 pound of apple, chopped into small pieces and without the seed.
• 1 pound of guava, cut in half.
• 1 pineapple, peeled and chopped into small pieces.
• 300 grams of tamarind without shell.
• 100 grams of hibiscus flower
• 3 pieces of cinnamon
• 1 cup of brown sugar or to taste
Preparation method
In a pot, put five liters of water, add the cinnamon, sugarcane and tejocote and turn on medium heat. After 20 minutes, add the rest of the ingredients. Let it boil for another 40 minutes and it will be ready.
About the author “Angelica Ortiz”
The author is a graduate of Eastern Oregon University with a bachelor’s degree in integrated studies with two minors, community health and business administration. She is a Mexican immigrant, resides in Tillamook County, and works for Tillamook Family Counseling Center and Tillamook Bay Community College.
by Renee Aufdermauer | Dec 18, 2024 | Being Well, Featured, Uncategorized
Michael “Smily” Hurliman’s story begins like many others—a high school kid longing to fit in and be accepted. In his teenage years, Michael quickly became known as the guy who could bring alcohol to the party, earning a false sense of popularity. What started with drinking alcohol soon led to smoking weed, and eventually, Michael was introduced to methamphetamine.
By the age of 17, Michael’s life had already begun to spiral out of control. His first visit to rehab came that year, but quickly relapsed into a destructive cycle of drug and alcohol abuse. Trouble with the law followed. Michael later described this period not as feeling defeated, but as being depleted—there was a void he didn’t yet know how to fill. Â
Another stint in treatment seemed hopeful but ultimately he failed to remain clean. Michael’s addictions deepened, and he began selling drugs, further entrenching himself in a life of lawlessness. His family, heartbroken and desperate to save him, staged an intervention when he was 21 years old. The confrontation triggered a torrent of emotions, and Michael retreated to his room in frustration. Â
It was in this pivotal moment that Michael’s fate took a remarkable turn. Holding a nickel he considered lucky, he made a decision. “Heads, I’ll go to treatment,” he said to himself. “Tails, I’ll go on the run.” When the coin landed on heads, Michael honored the result and entered treatment once again. Â
This time, he stayed clean for a while, but the consequences of his past caught up to him. Arrested for crimes committed during his years of addiction, Michael faced another battle. Â
After serving his time on parole, Michael moved to Hillsboro in hopes of starting fresh. Unfortunately, he quickly fell back into the grip of drugs and alcohol. It wasn’t long before he met the woman who would become the mother of his son. With the news of a baby on the way, Michael and Jessica made the decision to clean up their hard drug use and try to build a better life for their growing family. For a time, things seemed to be going well. But the pull of addiction was never far behind. Â
As the years went on, Michael found himself struggling once again. But when Jessica was diagnosed with cancer, everything changed. She fought bravely for almost 11 months before passing away, leaving Michael in a deep state of grief and despair. Her death only worsened the hold addiction had over him. Â
Hit hard by the loss of his partner and the mounting pressure of his addiction, Michael reached rock bottom. He realized that he couldn’t keep running from his problems and was deeply missing his son. With a long list of warrants, unpassed drug tests, and the looming threat of prison, Michael made a life-changing decision. He called his parole officer and said he wanted to turn himself in and face the consequences. Â
During court, Michael learned that he qualified for rehab, a decision that would become the turning point he had been waiting for. His prayer was answered, and Michael entered treatment once again, determined to break free from the chains of addiction. This time, he committed himself to staying clean. Â
Michael returned to Tillamook, drawn by the support system, resources, and people who had successfully overcome similar struggles. He knew he needed to be in an environment that would help him stay on the right path. He joined the reentry program offered at Helping Hands, began attending meetings at the Serenity Club and began rebuilding his life. Â
Getting clean has transformed Michael in ways he never thought possible. He is now a devoted father to his 15 year old son, and has a steady job at Bob J. Johnson Flooring, and holds the position of President and Board Member of the Serenity Club, where he has served in various roles. His experiences have fueled a deep passion to give back to his community. Michael dreams of helping others break free from addiction and regain their lives, just as he has done. Â
Michael’s Advice for Those StrugglingÂ
For anyone battling addiction, Michael offers simple yet powerful advice: “Just show up to a meeting.” Taking that first step to connect with others who understand what you’re going through can make all the difference. Surround yourself with a clean and sober community—friends who will support and encourage your recovery journey. Building those connections is key to staying on the path toward a better life. Â
During his time in treatment, Michael found strength in two quotes told to him by an old guy named “1 Legged Larry” that deeply resonated with him: Â
“All you have to do is change everything.” Â
“Do the next right thing.” Â
If you or someone you know is looking for support on their recovery journey, there are local resources available to help:
– Serenity Club Tillamook : 5012 Third St. Tillamook, 503-842-1115 (check out their website for meeting days/times
– Celebrate Recovery : Tillamook Church of the Nazarene, 2611 Third Street, Tillamook; 503-842-2549 and St. Mary’s By the Sea, 275 S. Pacific Street, Rockaway Beach, 503-318-2370
– Helping Hands Reentry Outreach Centers- Tillamook Hope Center : Contact Brianne Prince (503) 354-8014
These organizations provide valuable support, community, and tools for overcoming addiction and rebuilding a better life. Remember, you’re never alone—help is available, and recovery is possible.
by Renee Aufdermauer | Dec 5, 2024 | Featured, Uncategorized
Our pets bring joy, companionship, and a sense of well-being to our lives, playing a key role in our overall wellness. Whether it’s a wagging tail greeting us at the door or the soothing purr of a cat, pets help reduce stress and enhance our happiness. However, when fleas invade their space—and ours—it can quickly become a source of stress and frustration. Fleas not only irritate our pets, causing itching and discomfort, but they can also become a nuisance for the entire household. Taking proactive steps to manage fleas helps ensure that the wellness our pets provide is not overshadowed by the challenges these tiny pests bring.
While fleas can be a challenge, there are effective, budget-friendly, and non-toxic ways to tackle the problem. Fleas not only discomfort pets but can also impact human health and the home environment. Thankfully, with consistent effort and the right approach, you can control fleas without resorting to expensive or harmful treatments, keeping your pets and your home a haven of wellness.
Understanding Fleas and Their Lifecycle
Fleas are small but tenacious insects that thrive in warm, humid environments. They go through a complex life cycle with several stages, including eggs, larvae, pupae, and adults. Each stage can resist typical insecticides, which is why it’s important to address fleas at all stages of their life cycle to fully eliminate them. According to the CDC’s guidelines on flea control, a comprehensive four-step process is the most effective way to manage a flea infestation.
The Process to Manage Fleas in Your Home
Sanitation:
Thorough cleaning is the first and most important step in controlling fleas. Fleas and their eggs can hide in pet bedding, rugs, carpets, and even along the edges of walls. To break the flea life cycle, wash all bedding, rugs, and pet bedding in hot water, then vacuum thoroughly, including floors, carpets, and areas along walls. Sweep hard floors and vacuum often to pick up any stray fleas or eggs. This helps to reduce the flea population in your home without relying on toxic chemicals.
Pet Treatment:
It’s essential that every pet in the household is treated. Start by bathing your pets with soap and water to gently kill adult fleas. After the bath, use a flea comb to remove any remaining fleas, paying close attention to the face, neck, and area in front of the tail. Be sure to consult with your veterinarian to choose the best non-toxic flea treatment for your pets. There are many natural flea treatments available that don’t contain harsh chemicals, and your vet can guide you on the safest options.
Home Treatment:
Home treatment should begin at the same time as pet treatment to ensure that the flea life cycle is disrupted. While commercial pest control applicators can provide professional help, there are also natural home treatments available, like diatomaceous earth (food grade), which can be sprinkled around areas where fleas tend to hide.
Follow-Up:
Fleas are tough and resistant to insecticides at various stages of their life cycle. To fully eliminate fleas, you’ll need to follow up with additional treatments. The CDC recommends that you apply two or more follow-up treatments within 5-10 days after the initial treatment. Continue regular vacuuming and cleaning during this period to pick up any remaining eggs and juvenile fleas that might have been missed in earlier treatments.
Fleas are a common challenge for pet owners, but with the right approach, you can manage them without relying on expensive or toxic products. By following the CDC’s four-step process and integrating natural flea control methods, you can protect both your pets and your family from these pesky insects. Regular cleaning, pet treatments, home interventions, and follow-up care are essential to breaking the flea life cycle and keeping your home flea-free.
For more information visit: https://www.cdc.gov/fleas/section-name/index.html
For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Renee Aufdermauer | Sep 6, 2024 | Eat Well, Featured, Lunch & Snack Recipes, Recipes
Prep Time: 10 minutes
Ingredients
- 1Â banana, cut in half crosswise and again lengthwise
- 1 cup Greek yogurt (plain or flavored)
- 1 cup whole-grain fortified cereal (check the Nutrition Facts label)
- 1 teaspoon honey (optional)
- 1/4 cup sliced strawberries (fresh or frozen)
- 1/4 cup canned pineapple pieces (fresh or canned in 100% juice and drained)
Directions
- Wash hands with soap and water.
- Place 2 pieces of banana next to each other in each of the 2 cereal bowls.
- Over the banana in each cereal bowl, spoon half the yogurt and sprinkle half the cereal. Drizzle with honey, if desired.
- Top with fruit and serve.
- Refrigerate leftovers within 2 hours.
Notes
- Try any fruit, such as blueberries and sliced peaches.
- Look at a cereal’s Nutrition Facts label to see if it is fortified with added nutrients such as B12.
- Use any type of yogurt. Look at the Nutrition Facts label for nutrients of concern such as protein, calcium, saturated fat and added sugars.
Photo & Recipe Source: https://www.foodhero.org/recipes/high-protein-banana-split
by Renee Aufdermauer | Jul 26, 2024 | Being Well, Featured
As we close our Health Literacy campaign, we reflect on the vital role of personal health literacy in enhancing our community’s well-being. Personal health literacy is more than just understanding health information—it’s about effectively finding, interpreting, and using that information to make informed decisions for yourself and your loved ones.Â
Thanks to the support of the Knight Cancer Institute Community Partnership Program, we’ve been able to shine a spotlight on health literacy over the last 3 months. Our goal has been to help you understand how and when to access the best care for the best possible health outcomes. Here’s a summary of the key topics we’ve covered:
Take Charge of Your Health
Health literacy means making informed choices about your well-being. From understanding prescriptions to navigating healthcare systems, knowing how to make the best health decisions is crucial.
Your Primary Care Provider is Your Advocate
Regular check-ups with your provider are essential for maintaining health and catching problems early. Your primary care provider offers personalized advice, tracks your health history, and supports your well-being. Establishing a strong relationship with your provider ensures you receive timely care. Aim to visit your primary care provider at least once a year—don’t wait for issues to escalate.
Where to Go for Care and When
Understanding where to seek care is vital. For serious issues, head to the Emergency Room. For immediate but less severe concerns, Urgent Care is the place to go. For regular check-ups and ongoing health management, your Primary Care Physician is your go-to. Making quick and informed decisions ensures you receive the right care at the right time.
Your Health is Important, and So Is Your Voice
When visiting your provider, communicate openly. Share your concerns, ask questions, and discuss any symptoms or issues you’re experiencing. Your input is crucial—if you’re unsure about something, ask for clarification or explore other treatment options. Don’t hesitate to seek a second opinion if needed. Being actively involved in your healthcare conversation ensures you get the care you deserve.
Health Screenings for Cancer Prevention
Regular health screenings are essential for early detection and prevention of cancer. Early detection can save lives. Schedule screenings based on your age and risk factors to stay ahead of potential health issues. Knowing what screenings are recommended and when to get them can significantly impact your health outcomes and even save your life.
Stay Informed and Engaged
We encourage you to keep checking back on our website for ongoing information and resources. Your health is an ongoing journey, and staying informed is key to making the best decisions for your well-being. For more information on health literacy and resources available to you, visit https://tillamookcountywellness.org/be-well/health-literacy
By increasing your health literacy, you’re taking a significant step toward better health and a more informed approach to healthcare. Stay proactive, stay informed, and most importantly, take charge of your health!
For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook or Instagram.
