Photo Caption: Rinehart Clinic’s Art of Eating class participants touring Moon River Farm in Nehalem
At Rinehart Clinic in Wheeler, Oregon, we have learned that helping our patients take a broad and interactive approach to wellness makes a big difference. Combining a supportive environment with tools for health, such as fresh food (and free classes), leads to group and individual successes. The Rinehart Clinic understands success looks different for each person and so must our educational offerings!
What started four years ago as a summer-long veggie class transformed into a comprehensive effort to reduce the risk of type 2 diabetes and now has grown into a broader Community Wellness program. Many of our participants see multiple health benefits from lowered A1C, lower blood pressure, healthier eating habits, weight loss, and even improved mood.
By offering a wide range of classes – from nutritional education to movement and mindfulness – our goal is to offer something for everyone. We place an emphasis on creating supportive group classes and helping make it easier for people to have access to healthy foods and exercise. The classes often can create social networks, which we know play just as important of a role in health and wellness as recorded screening numbers.
Each year, we try new approaches and check in with our participants to see what they are interested in learning. Their input has helped our Community Wellness program evolve and grow.
Here is a sampling of the Community Wellness classes and workshops we have held over the past four years:
Mindfulness Meditation, taught by one of our social workers, focusing on mindful approaches to eating, managing stress, and more;
Blood Sugar & Nutrition, taught by our Certified Diabetes Educator;
Intro to Fasting, taught by our Naturopathic Physician, covering the health benefits of fasting;
our ever-popular Art of Eating, a hands-on class showcasing local farm-fresh vegetables, recipe sharing, and encouragement for healthy eating habits.
Over the past year, as the pandemic unfolded, it changed how we hold our classes as we moved to Zoom. In 2021, our hope is to continue Zoom offerings and eventually be able to offer some classes in person again (when we can safely do so).
These group classes are a critical part of Rinehart Clinic’s Community Wellness program, and thanks to grant funding and great community partners, we are also able to pair the classes with healthy foods. For instance, our Art of Eating participants not only get to sample and learn ways to cook fresh vegetables during class, but they also get a big bag of farm-fresh produce from Nehalem’s Moon River Farm to take home each week. And (depending on the season), some class participants receive vouchers they can use to buy healthy foods at the Manzanita Farmers Market or the Manzanita Grocery & Deli (the Little Apple).
As another addition to the program in early 2020, we started the Prescription for Exercise Program, partnering with the North County Recreation District (NCRD). As part of primary care appointments, providers could write prescriptions for exercise with patients receiving a 10-visit pass for swim or fitness. We hired a Wellness Navigator, Alisa, to help coordinate first steps into NCRD. We saw a lot of positive results, have a solid partnership in place and will look to resume this program later in 2021 as we adjust to these changing times.
We appreciate all our partners who make this Wellness Program possible–Columbia Pacific Coordinated Care Organization, Manzanita Farmers Market, Manzanita Grocery & Deli, Moon River Farm, and North County Recreation District. We are also fortunate to have a staff team whose varied backgrounds and interests allow us to offer such a range of classes. And lastly, the success is not possible without those in the community who participate and share this experience and wellness journey with us!
During 2021, we will continue many of our popular classes. And NEW, coming in March: a book study/discussion group called “How to Be Sick” led by Sara, Licensed Clinical Social Worker, focused on mindfulness, particularly for those facing chronic health conditions.
March is National Nutrition Month and an easy way to focus on healthy eating is by choosing locally-sourced foods. Tillamook County residents have a variety of options when it comes to enjoying the bounty of local foods available literally from our own backyards. Gardening has seen a resurgence in popularity during the pandemic, and there are several sources for FREE seeds available at the main branch of the Tillamook Library. Call Sarah Beeler for more information about acquiring seeds at 503-842-4792 ext.1708. Food Roots will also be distributing seeds to EVERY kindergarten through 6th grader in Tillamook County.
If growing your own isn’t an option, consider signing up for a local CSA (Community-Support Agriculture) subscription box. This is a great deal and makes your veggie purchases easy throughout the growing season. Beginning in May or June depending on the farm, CSA subscribers receive a box (or set amount – half shares are often available) of seasonal produce. Generally, a full-share CSA provides enough, or usually more than enough, produce for a family of four, and often half shares are available as well. The CSA boxes also often come with recipes and ideas for the veggies, and include heirloom varieties and provide an opportunity to experiment and try lots of vegetables.
According to Corvus Landing Farm, “Your CSA share is truly an investment in the farm. Your early season payments have allowed us to buy seed, supplies, and invest in improvements to the farm. It is a huge motivator to know that there are folks ready and waiting to feast on the delicious returns! Thank you from the bottom of our hearts!”
For more information, contact the Farms directly for subscription information, amounts, costs, drop-off/pick-up/delivery and more:
SNAP/EBT Payments for CSA Shares: Food Roots accepts SNAP payments for CSA Shares on behalf of their partnering farms. In addition, they provide SNAP customers with Double Up Food Bucks to reduce the overall cost of the CSA share, further increasing the affordability of local food. There are flexible purchasing options, please ask.
Register for your CSA Directly with Farms: Please note that this year registration for all CSA shares (including SNAP CSAs) will occur directly with farms. Please contact the farms above to choose and register for a share plan that works best for you. Some farms are in the process of setting up their CSA programs, so signup for their wait lists and be patient.
Farm Table Storefront: Meanwhile, until CSA’s begin, you can satisfy your appetite for local foods with Food Roots “Farm Table” storefront that features a wide variety of local producers including in-season vegetables, cheeses, eggs, honey and more! There are multiple ways to shop the Farm Table. You can order online here for pick up on Tuesdays between 2 and 5:30 pm. Or shop in person Tuesday, Wednesday or Thursday from 2 to 5:30 pm.
Pay it Forward with SNAP Match Donations: Food Roots offers a 2:1 match on SNAP dollars spent at FarmTable. This match can be used on all SNAP-eligible food items. Spend $1 with EBT payment, receive $2 free.
Interested in helping your neighbors purchase fresh food while supporting our region’s farmers and food producers? Just add “Support our SNAP Match Program!” to your cart with your next purchase. These funds are utilized as matching funds when customers shop with their EBT (food benefit) card.
New Delivery Service: Food Roots is gearing up for another launch this spring 2021, a new food delivery service available to FarmTable customers throughout Tillamook County and in partnership with North Coast Food Web of Clatsop County. Stay tuned for more details to come! The purchase of this new delivery vehicle was made possible thanks to Columbia Pacific Coordinated Care Organization, Tillamook County’s COVID-19 Relief Fund and Oregon Coast Visitors Association.
There are also local farm produce stands available with seasonal produce:
Josi Farms (formerly DeNoble’s Produce Stand) at 735 Wilson River Loop, Tillamook – self-serve farm stand
Valley Fresh Produce at 5112 Third St., Tillamook
HomeGrown at Kendra’s River Inn, 34910 Hwy. 53 at Miami Foley Rd., Mohler
And, remember, starting in June local Farmers Markets will be opening as well – Manzanita Farmers Market on Fridays; Neskowin and Tillamook on Saturdays; and Pacific City on Sundays. Watch for more information about Farmers Market openings soon!
You can make every month “nutrition month” by eating locally-grown foods that provides so many benefits to mind, body, soul and community. When you buy from a local producer, you are not only feeding your family, you are helping to feed many local families.
AUTHOR: Laura Swanson, TCW Advisory Committee Member and Tillamook County Pioneer Editor
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
For those of you avoiding the frill and fancy of Valentine’s Day, here are some practical and indulgent recommendations this year from your friendly neighborhood therapist during this romance saturated holiday.
Key Concept: Choose yourself
Whether you’re single, coupled, or “it’s complicated” make sure you are prioritizing your own self-care. The following are ways we love ourselves including the fundamentals like staying well fed and hydrated. They also encourage focusing more on your goals and solo activities that promote wellness.
Physical Self-Care
The human body is performing just a few thousand automatic processes to keep you alive at any given moment. Even as you are reading this sentence, you’re using your eyes to read, brain to interpret, heart and lungs to breathe, all while presumably holding your bladder.
While keeping this machine running as an adult can sometimes seem like an Olympic sport, there are a few simple ways to maintain healthier living. Some of the basics are:
Schedule and attend preventative medical appointments
Be mindful of alcohol and substance use
Get enough sleep (6-8 hours)
Eat regularly
Move your body as often as you can
Psychological Self-Care
Maintaining good mental and emotional health can often be deprioritized with the hustle and bustle of daily living. So much of our day consists of production-based thinking and for some, self-care might be considered a luxury or even selfish.
You likely have some small relief you find refuge in already and without these coping skills, burnout and compassion fatigue can creep up and surprise you. You might consider some of these additional recommendations helpful:
Set boundaries to protect your self-care.
Try using I statements “I feel (insert emotions here), when (insert situation here)happens”
Recognize your own strengths and celebrate small victories
Find the things that bring you comfort or make you laugh, then do that
Remember unhealthy activities do not count as self-care like substance use or over-eating
Social Self-Care
In the last year, our social lives had a rough ride on the Corona-Coaster. Everyone’s “normal” changed. Some of us quarantined, most of us cancelled plans, and we’ve all learned to have conversations six feet apart. Maybe worst of all, seeing someone’s chin became an intimate act.
Whether you are craving the connection of others or you are enjoying the solitude, find what feels natural and supportive for you right now. Remember, everyone else is navigating all these weird changes together. You can also try:
Check in with your own needs. Where are you on the spectrum of socializing today?
Be honest with yourself about how you are balancing time together and apart.
Find and practice your preferred method of communication and explain it to your loved ones. Examples: Video chat, phone calls, texts, e-mail, or taking some time off.
Ask others for help when you need it.
Follow up with people you haven’t heard from in a while.
Professional Self-Care
Whether you are clocking in, sending out applications, or staying at home. How are you doing with your professional goals? Don’t have any? Now may be a good time to reassess. What we do with our waking hours can help provide our lives with meaning and purpose.
Staying on track with your goals and staying motivated can be difficult when you feel overwhelmed or stagnate. These suggestions are meant to guide you through:
Practice saying “no” to excessive new responsibilities
Volunteer to work on projects that are interesting or rewarding
Make time to talk and build relationships with colleagues
Take the opportunity to learn additional skills in your field of interest
Decompress during your breaks and lunch
Spiritual Self-Care
If you find meaning in promoting a cause, spiritual healing, or nurturing your faith, this section is for you. Slowing down to focus on your life’s purpose can restore fatigue and renew your perspective. Some good ways to reconnect to these principles are:
Spend time in your place of healing. Examples: nature, house of worship, or demonstrations
Participate in meditation and/or prayer
Recognize the people, places, and things that give meaning to your life
Set aside time for thought and reflection
Appreciate art that is impactful to you. Examples: music, film, literature, dance
This information is based on materials provided by TherapistAid.com.
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.
