What does pleasant hunger feel like to you? This can be a hard question to answer! Pleasure and hunger don’t always seem to belong in the same sentence. Unpleasant hunger makes more sense. “Hanger” and the negative emotions associated with a feeling of “starvation” come to mind right away. Luckily, hunger can be pleasant if it is realized early on and leads to intentional planning of when and what you eat.
Pleasant hunger is thinking to yourself “I think I’m ready for a meal/snack” and allowing yourself to consider what’s available, sounds satisfying and meets your health goals. You sit down to eat and find yourself savoring your food. This is a pleasurable feeling! On the other hand, let’s say you ignored that initial hunger cue. Time passes, you start to feel impatient and anxious, maybe you have a headache or feel shaky. You’ve reached a point where you don’t care what you eat, you just. need. to. eat! You scarf down whatever is within reach, not paying attention to how it tastes, how much you eat or if it’s truly satisfying. While you might feel relieved afterwards, wouldn’t you rather have enjoyed the complete eating experience?
Enjoying your eating experience is a concept of intuitive eating, or mindful eating. It encourages listening to your body’s cues about hunger and food. It’s also sometimes called the “anti-diet approach” because it takes the rigidity out of eating we see with dieting. Mindful eating frees you from the “dos and don’ts” of eating that a culture of fad diets attempts to instill in us. Mindful eaters have more body appreciation, they enjoy eating, and they experience fewer disordered eating behaviors like intentionally skipping meals, yo-yo dieting, and feelings of guilt and shame around food. Mindful eaters also tend to be more food budget conscious- something we can all appreciate!
Below are the 10 principles of intuitive eating, developed by Evelyn Tribole and Elyse Resch. (https://www.intuitiveeating.org/) Remember, these principles are guidelines, not rules. Food and rules are like oil and water; they just don’t blend.
Reject the Diet Mentality – Has living in a culture that promotes fad diets distorted your thoughts about yourself? Has it impacted your social life, opinions about food, or your personal relationships? Try redirecting your time and energy into something meaningful that brings you joy.
Honor Your Hunger – How do you handle your other bodily cues, like a full bladder? When you feel the need, you use the restroom without following “rules” or questioning if you “deserve” it. Try approaching hunger in the same, ordinary manner. Eat when you really are hungry or find an alternative activity (read, dance, listen to music, etc.) if you’re actually bored, emotional or looking for a distraction. Consistent and accurate honoring of hunger cues heals and rebuilds connection with your body.
Make Peace with Food – While traditional food fights (the kind that involve messes) are fun, the battle between food “rules” and your needs or wants is anything but fun. Try taking a bite and then ask yourself: how does this food taste?
Challenge the Food Police – The food police enforce those unreasonable rules that diet culture has created. Remember, food and rules don’t belong together. Work with a Registered Dietitian Nutritionist who can help you find healthy eating style that works for you.
Discover the Satisfaction Factor Explore your food, especially taste, texture and aroma. Does it bring back any memories? How does it make you feel? Satisfaction in eating comes from within.
Feel Your Fullness We’ve explored pleasant hunger; how would you imagine or describe how pleasant fullness feels?
Cope with Your Emotions with Kindness While food is comforting, it can’t solve our problems. Consider writing down how you’re feeling, making a pros-and-cons list, or calling a friend. Explore actions that might offer you some clarity.
Respect Your Body How awesome is it that you have your very own, one-of-a-kind genetic blueprint? Nobody is like you! So, is it fair to compare your body to another body, or judge your food preferences or cravings against those of others?
Movement- Feel the Difference Can you reflect on a time, perhaps as a child, when you looked forward to physical activity? What has changed, and how can you rebuild that positive relationship?
Honor Your Health- Gentle Nutrition Healthy eating looks different for everyone- there is not a perfect formula. Try making food choices that honor your health and preferences while also making you feel good.
After practicing intuitive eating ideas for a while, you might find yourself going for a walk because you want to, not because you “have to.” Maybe you’ll try your hand at art, pick up a fun book, or try a new yoga class. Practicing intuitive eating can help you honor your needs -social, emotional, cultural, physical, etc.- and find pleasure in truly nourishing yourself. Hopefully these ideas bring peace to your meals and snacks!
AUTHOR: Katlyn Wolf, Oregon State Dietetic Intern, future Registered Dietitian
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
“Dating violence is preventable, especially if education about healthy relationships starts early,” said Valerie Bundy, executive director of Tides of Change. “This month and beyond, we want educators, youth, and community leaders to join along with middle, high school and college students, to raise awareness of the differences between healthy, unhealthy, and abusive relationships.”
The good news? Talking about healthy relationships and dating abuse can help break the cycle of violence and stop abuse before it begins. Each February, Teen Dating Violence Awareness Month highlights these issues by providing resources such as this Healthy Relationship Quiz (see below), and tips below for recognizing “warning signs” – opportunities for prevention of abusive relationships.
COVID-19 has changed dating and relationships, and in some cases endangering people that are dependent on an abuser, quarantine restrictions provide control and limits access or exit. “We are just seeing the tip of the iceberg and the pandemic has put extra pressure on all our relationships,” Valerie continued. “It’s important to talk about what a healthy relationship looks like, that relationships can change over time, and to let people know that Tides of Change is always available.” They provide resources for those experiencing abuse in a relationship or assistance with past abuse through counseling, support groups and connections to resources. Services are free and available for all ages. Bilingual/bicultural advocates are available and there are multiple ways to access Tides of Change services including discrete ways through an online chat at their website or text messaging. Tides of Change’s mission is to provide hope, safety and support to those impacted by gender-based violence and shift cultural norms through advocacy, education, and community collaboration. Contact Tides of Change for more information about teen dating violence awareness at 503.842.9486, Toll-free: 800.992.1679, text: 503.852.9114, email info@tidesofchangenw.org, or online at www.tidesofchangenw.org.
Studies show 1 in 3 high school students experience physical and/or sexual violence that is perpetrated by someone they are dating or going out with.* 43 percent of dating college women and 28 percent of college men say they experience violent and abusive dating behavior.* During February’s Teen Dating Violence Awareness Month (TDVAM), sharing resources and information about healthy relationships to “Know Your Worth” and work together to prevent dating abuse. Know Your Worth is all about learning about healthy relationships and self-empowerment! Everyone is deserving of a healthy, loving relationship.
For Teens & Young Adults – In any relationship, you have a right to:
Be treated as an equal
Make decisions about your own body
Choose your own friends
Express your own thoughts and opinions
Live without fear or intimidation
Feel good about yourself
Spend time by yourself
Choose what to wear
Say no
Change your mind
Spend time with your family
Feel safe emotionally and physically
Private use of your phone or computer
Spend time doing things of interest to you
Tell the truth and be told the truth
End a relationship
If you’re concerned that your rights or the rights of someone you care about are not being respected, call Tides of Change at 503-842.9486, Toll-free: 800.992.1679
For Parents, Teachers, and the Community
The following may be warning signs that your child or another young person you know might be in an abusive relationship:
You notice that their partner is extremely jealous or possessive.
You notice unexplained marks or bruises.
You notice that their partner messages or texts them excessively.
You notice that your son or daughter is depressed or anxious.
Your son or daughter stops participating in extracurricular activities or other interests.
Your child stops spending time with other friends and family.
Your child’s partner abuses other people or animals.
Your child begins to dress differently.
“Warning sign” is another way of saying “opportunity for prevention.” If you are concerned about your child’s relationship:
Tell your child you’re concerned for their safety.
Ask questions that focus on their experience, and let them do most of the talking.
Believe them, take them seriously.
Be supportive and understanding.
Never put down their partner.
Avoid telling them what to do. Remember that ultimately your child must be the one who decides to leave the relationship.
Contact a local Tides of Change advocate at 503-842.9486, Toll-free: 800.992.1679 or online at www.tidesofchangenw.org to help start the conversation.
loveisrespect is a project of The National Domestic Violence Hotline. The purpose is to engage, educate and empower young people to prevent and end abusive relationships by providing information and support to concerned friends and family members, teachers, counselors, service providers and members of law enforcement. Advocates provide free and confidential support through online chat at https://www.thehotline.org/, text (send loveis to 22522*) or phone, 1-866-331-9474.
*Statistics from the American Psychological Association and Department of Justice.
AUTHOR: Laura Swanson, Tillamook County Pioneer Editor and TCW Advisory Committee Member
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
Mark Wiegardt isn’t the kind of man to complain much. Owner of Pearl Point Oyster in Netarts, Oregon, and a fourth-generation oysterman, Mark knows something about hard work, integrity and the importance of family. But, like many people, practicing self-care often takes a back seat to the responsibility of being a father, husband, and hard worker. Every once in awhile, we need to slow down some, and check in on our own health – both physically and mentally. Arguably, Mark was reminded of this life-lesson the hard way.
In late 2017, Mark experienced persistent fatigue and weight loss. “I thought, maybe I was just getting old. Working on the bay, in the oyster business is tough work, so you expect to be fatigued…,” Mark trails off as he recounts the events leading up to a discovery that has forever altered his life – and the life of those who care about him.
“I was losing weight, but it was over time so I didn’t really notice it, others did, but I didn’t. Until one day shaving, I saw it in the mirror.” Yet, Mark continued to procrastinate about getting checked out by a doctor.
It was when Mark was visiting friends in southern Oregon, that things finally came to a head. “I had a really good friend that finally convinced me I needed to get checked out, really checked out. I reluctantly caved in.” Mark went to the local hospital and got an endoscopy and colonoscopy. “When I woke up, I’ll never forget it, the nurses wouldn’t look at me. Something was really wrong.” The doctor told Mark they had found a stage 4 cancerous mass in his colon. “I told him to get it out of me.” Following surgery, Mark was going to require a regimen of chemotherapy, but his prognosis was still pretty grim. “You start asking questions, like, ‘are we going to be able to fix this? What’s the probable outcome of all this.”
“They actually gave me four to six months to live.”
Mark began the fight of his life. Although chemotherapy took its toll, he was luckier than some. It would knock him down for a few days after treatment, but Mark was able to work and soon, the weight came back. Looking at Mark then, it was hard to tell he was battling cancer. Still, in 2018, doctors gave him a one in ten chance of surviving a year. Mark sought guidance from his father.
“He says, ‘Mark you gotta make it.’ And I said what do you mean dad? And he said, ‘You gotta make it to give other people hope. And I thought about that, and I said, yeah, I gotta punch through on this, and let people know that you can survive it.”
Mark pauses and consider his words. “But, it’s just a lot easier if you catch it early.”
Today, Mark cherishes every day he has to spend with family and friends, and he still enjoys working out on the mudflats of Netarts Bay. “Listen, it’s sort of like going to get your teeth cleaned. No one likes to go to the dentist to get their teeth cleaned because you always find something wrong. But, believe me, if there’s something wrong in your colon and it’s cancer, you want to catch it.”
Mark wanted to share his story so that it might encourage others who are reluctant to get screened for colorectal cancer. “If you don’t think it’s such a big deal for yourself, do it for your family and your friends. Do it for them. Because I guarantee you, if you get diagnosed with it, you are going to see some people that are going to be pretty darn worried about you.”
If you are aged 50-75, and have not been screened for colorectal cancer, or if you have a family history, please contact your healthcare provider today to learn more about screening options.
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
All our lives changed last year with the global pandemic. As members of the community and health care providers, we at the Rinehart Clinic are very concerned with keeping our healthy patients healthy – always, but especially during a pandemic. This includes the children and teens we care for. Unfortunately, the number of Well Child visits across the country have fallen due to concerns parents and caregivers have around the pandemic. These Well Child exams help health care providers monitor children’s health. It is especially important to maintain regularly scheduled appointments and to stay up to date on immunizations despite the ongoing COVID-19 pandemic.
During the first two years of life, we give children much needed vaccines that help prevent diseases like measles, mumps, and polio, among others. Both the Centers for Disease Control and the Oregon Health Authority have found vaccine rates across all ages have dropped significantly this year. The World Health Organization has data showing a substantial drop in the number of children completing the vaccines against diphtheria, tetanus, and pertussis. For those who don’t know, pertussis is whooping cough. This is the first time in 28 years that the world could see a reduction in this coverage, which puts children at increased risk for outbreaks of these preventable diseases. Whooping cough was already increasing in many communities before the COVID-19 pandemic.
Along with vaccines, Well Child visits are also a time when we screen for important growth and developmental milestones. Well Child visits are a good time to focus on the general wellness of the child, even if the child is healthy. The visits allow the provider to talk about ways to keep your child healthy and prevent future problems. Providers can give guidance on sleep, safety, childhood diseases, and what to expect as your child grows. Each visit includes a complete physical exam that allows the provider to check the child’s growth by measuring height and weight. Physical development is also assessed. Hearing, vision, and developmental screening tests are part of some visits. Parents are typically asked ahead of time to fill out paperwork that can help with the review of a young child’s development. Immunizations are reviewed and updated as needed.
Infancy and early childhood are a time of rapid growth and change. Because of this, children need more frequent exams. Exams are every few months for infants and toddlers to try to catch any developmental issues quickly. After age three, exams are recommended once a year all the way through the teen years.
We know everyone is concerned about the COVID-19 pandemic. Health care centers, like the Rinehart Clinic, have made many changes to keep patients safe during this time.
Paperwork is sent out ahead of time for parents to fill out in order to reduce time waiting at the clinic.
Patients are checking in from the parking lot over the phone so they are not waiting in the clinic with other patients.
The number of visitors who come in with each patient is limited.
Sick patients are separated from healthy patients, and we encourage telehealth (video visits) for all visits that can be done virtually.
Everyone who enters the clinic is required to wear a mask.
Staff are screened routinely for symptoms of COVID-19.
It is important to keep our healthy children and teens healthy while monitoring for any issues that arise. At the Rinehart Clinic, we encourage families to schedule over-due and upcoming visits right away. Well-child visits are very important for ALL kids, especially those 24 months and younger. Our best advice…keep those appointments.
AUTHOR: Leanna Coy, Family Nurse Practitioner at Rinehart Clinic
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
We have had such a bizarre year. I have found myself often slipping into thinking that I will get into a routine once things get back to normal – especially during the first lockdown in March. At first like many of us, a quiet week seemed somewhat nice. A chance to catch up with projects that I found myself too busy in the old normal life to tackle. I soon realized that slight depression had set in. We are so fortunate to live on the beautiful Oregon Coast. I felt guilty leaving my computer to get outside but then realized it was necessary for my mental wellbeing. I began going to Oceanside every day for a run and joined the Facebook pages COVID Runners and DairyAir Runners. It was very helpful to see pictures of others getting out, enjoying the fresh air, and keeping track of their runs. It also was fun to share what I was doing. I felt like we were all helping each other out.
Having a group that can help hold you accountable as well as share the difficulties of having a goal and reaching it is so important. As a personal trainer and National Diabetes Prevention Program Lifestyle Coach that has seen and tried so many quick fixes, this connection is the key element. With a group, we can observe our barriers, maybe even get a chuckle out of the silly things that hold us back or share some painful life experiences that start unhealthy habits. A group also helps you revisit your goal so that it does not slip out of being a priority to you. Knowing that people are going to wonder why you did not show up can be the motivation to not blowing off healthy choices. It also gives you a group of people that validate that you are worth making these healthy choices. Sometimes it is hard to change habits surrounded by individuals and cues that try and may want to keep them in place whether intentional or not.
One fortunate thing about all the changes we have seen in the last year is how creative people have become with connecting. For example, the Tillamook YMCA is now offering live virtual classes, a video library of classes, and in-person classes streamed live. Go to tillamookymca.org to learn more. Free to the public classes like Tai Chi, Enhancefitness and Qi Gong are on the Tillamook YMCA YouTube. There is also the “Live Well” National Diabetes Prevention Program delivered virtually online by a live coach and in-person (when COVID-19 restrictions allow). This program is a yearlong program taught by a Lifestyle Coach. I have watched so many Tillamook County residents transform their lives with this program. Here are some quotes from locals: “Preventing diabetes is always better than treating it afterwards.”- Russel Hustwaite, 2020 DPP participant. “It is a great program that holds you accountable in a non-shaming way. If you stay with it, you will have results!”- Joyce Hustwaite, 2020 DPP participant. We have monthly orientations in English at the YMCA the first Thursday of the month at noon. Come in person (when COVID-19 restrictions allow) or join us online at: https://us02web.zoom.us/j/84599984286 . We also have a Spanish Orientation the first Saturday of the month at 10:15 am in person at the YMCA or on line: https://us02web.zoom.us/j/81770604797 . For more information, check out our Facebook page “National Diabetes Prevention Program – Tillamook County” or call/email Kelly Benson and Galena Flores at 503-842-9622 x 111, kbenson@tillamookymca.org.
The YMCA is also working in conjunction with Northwest Senior and Disabilities Services providing the Otago program. The Otago program is an individually customized, home-exercise program designed to improve strength and balance and to prevent falls. Delivered in your home, a trained instructor visits you and provides a set of individually prescribed exercises. The program includes a home-safety check and a medication review. You or someone you know can participate in this program for up to a year with no cost to you or them! For more information call or email Kelly Benson at 503-842-9622 x 111 kbenson@tillamookymca.org.
AUTHOR: Kelly Benson, Sustainable Relationships for Community Health (SRCH) Coordinator
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
In 2014, Bill Baertlein, local accountant and civic leader, began floating an idea to do something fun to get people moving in a healthier direction. It didn’t take long for that simple concept to become a county-wide initiative, now known as Tillamook County Wellness (TCW). As Bill Baertlein ends his service as County Commissioner, we celebrate how he has helped Tillamook County become a healthier place to live, work, and play.
Bill launched the 2016 Year of Wellness with a rallying cry of “YOW!” and an impressive display of hula-hooping. He even challenged other County Commissioners in the state to follow suit; something many of them did but with a bit less flare. During that first year, 900 people participated in the team based “YOW Challenge” to make small changes to their daily health habits. Suddenly eating a few more vegetables or walking a few more minutes each day wasn’t work but something fun we could all do together. That was, and still is, Bill’s vision, who always said, “It has to be fun! If it becomes a fun-sucker, no one will want to do it.” And, boy was he right. Bill’s leadership and commitment to a positive and innovative approach to improving population health make him the Wow of YOW.
Tillamook County is known for being a tight-knit community, where people and organizations work together to get things done. YOW presented a purpose-driven opportunity to work together to tackle the big challenge of chronic disease, especially type 2 diabetes. Thanks to strong political will and the financial backbone of Tillamook County Community Health Center (no county tax funding supports this work), Tillamook County Wellness has exceeded everyone’s expectations. As of 2020, Tillamook County is ranked 10th healthiest county in Oregon, a steep rise from 26th place in 2015.
The TCW framework is designed to not only help individuals with their daily choices but, most importantly, to serve as a hub for collaborative solutions that help make the healthier choices the easier choices for everyone. By pooling resources and working together strategically to strengthen existing work, we are building vital relationships and a shared understanding of what it takes to help all people thrive. Some examples include:
Tobacco-free spaces
Community and workplace-based health screenings
Mobile health and dental care
Web-based platform for community resource referrals – coming soon!
Detailed, web-based maps of all county trails and outdoor recreation facilities – coming soon!
Volunteer led walking groups
Workplace wellness activities
Food box deliveries
Lifestyle coaching through National Diabetes Prevention Program (DPP)
Information hub for getting connected to fitness, cooking, gardening, volunteering and more at www.tillamookcountywellness.org
This work only works because of the commitment and support of leaders like Bill Baertlein. As he steps down, he passes the baton to Mary Faith Bell, who will be the new Commissioner liaison for Tillamook County Wellness. We welcome Commissioner Bell and are excited to bring her experience and passions to this work.
As we enter a new year, we hope you will consider ways you can support your own health as well as that of your family, friends and co-workers. Taking small steps that are easy and fun (and definitely not fun-sucking!) are the key to better well-being. For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
Tillamook County Wellness relies on community involvement. If you are interested in donating your time, treasure or talents, please contact us at info@tillamookcountywellness.org or (503)815-2285.
AUTHOR: Michelle Jenck, Adventist Health Director of Community Well-Being
Tillamook County Wellness is a program of Tillamook County Public Health. Through a partnership agreement, coordination of Tillamook County Wellness is funded by Adventist Health Tillamook.
