by Guest | Sep 24, 2020 | Eat Well
How many times have you found yourself out and about and in need of a snack? For me it’s a lot. Now, how many times have you chosen an apple or maybe some nuts over the option of a bag of chips or a soda? For me it’s not often. I want a good healthy snack, but I have a hard time finding something that is enjoyable and tasty while also offering me the nutrition I need. Running into the store and grabbing the cheapest thing that sounds good seems so much easier. I get it! There must be a better way and there is. Snacking is important – just make sure that when you are looking for snacks, you are looking for options that are high in fiber, contain lower sodium and less added sugars. This way you are consuming calories that will allow you to sustain energy until your next meal.
According to the International Food Information Council Foundation, about 97% of us snack at some point during the week. It is a common thing, and it is good for us to recognize it and why we are doing it.
There are many reasons we need snacks:
- Needing energy
- We often find ourselves tired as long workdays drag on and food can be a good resource to help us wake up.
- Boredom
- If you find yourself bored, you may feel hungry.
- Thirsty
- Our thirst receptors are very weak. This is why it is common for us to think we are hungry when actually we are just dehydrated.
- Emotional eating
- It is common that when we are emotional, we tend to comfort ourselves through food.
- Craving something salty or sweet
- You may find yourself in a position where you really just want something sweet or salty.
After recognizing why we are snacking, and understanding that it is ok and normal no matter the circumstances, we can think about healthy choices. Here are a few examples of tasty, nutrient-rich snacks that will help sustain energy and satisfy hunger.
Examples of healthy snacks:
- Trail mix
- Look for ones that include nuts, seeds and dried fruits. Read the label to see how many calories are in a serving to help you decide how much to eat. Many trail mixes have a lot of added salt and sugars so be sure to read the labels and compare.
- Granola bars
- Bars with fruit and whole grains offer higher amounts of fiber and energy. Some bars have a lot of added sugars, so it is important to read the labels and compare.
- Fresh fruit
- Fruit is a great thing to throw in your bag before you leave the house or pick up at the closest grocery store. Bananas, apples, oranges and peaches or nectarines are great options for on the go.
- Crackers/veggies and dip
- Look for whole-grain or low sodium crackers.
- Chips and salsa
- Try baked chips, or low-sodium tortilla chips. Guacamole and hummus are also great for dipping.
- Low-fat popcorn and rice cakes
- A great and tasty source of fiber for all ages.
- Applesauce, fruit cups and canned fruit
- Look for fruits canned in juice or light syrup to avoid added sugar.
- Smoothies
- Make with fresh or frozen fruit. Use milk and/or yogurt for more protein and nutrition.
Next time you find yourself in a pinch and needing a snack, or heading out and wanting to pack some sustenance, think about these fun, healthy and yummy options.
Healthy Snack Recipe: Banana Oatmeal Cookies
Recipe Source: https://www.foodhero.org/banana-oatmeal-cookies
Number of servings: 14 cookies
Time for preparation (including preparation and cooking): 25 minutes
Ingredients:
- 2 very ripe bananas
- 1 cup oats (quick or old-fashioned)
- ½ teaspoon cinnamon
- ½ teaspoon vanilla
- ½ cup raisins
Directions:
- Preheat oven to 350 degrees.
- In a medium bowl, mash bananas with a fork until mostly smooth.
- Add oats, cinnamon, vanilla and raisins. Mix well.
- Drop spoonful’s of dough onto lightly sprayed or oiled baking sheet. Flatten with the back of a spoon or bottom of a drinking glass.
- Bake 10 to 15 minutes. Remove from oven and let cool before serving
Notes:
- Texture will be best when freshly made.
- Try dried cranberries or chopped nuts instead of raisins.
Resources
Pike, A. (2019, May 31). Snacking On the Rise: 2019 Food & Health Survey Results. Retrieved July 10, 2020, from https://foodinsight.org/snacking-on-the-rise-2019-food-health-survey-results/
Healthy School Snacks: Center for Science in the Public Interest. (n.d.). Retrieved July 10, 2020, from https://cspinet.org/protecting-our-health/nutrition/healthy-school-snacks
Healthy Snacking. (n.d.). Retrieved July 10, 2020, from https://www.heart.org/en/healthy-living/healthy-eating/add-color/healthy-snacking
AUTHOR: Kasey Purcell, OSU Extension Service Intern
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Michelle | Aug 6, 2020 | Eat Well, Recipes, Uncategorized
When is the last time you went on a picnic? I mean an honest to goodness, basket full of goodies, let’s feed the ants picnic? I thought so. It’s been a while, huh? Me too. There is something so delightful and memorable about a good old fashion picnic that I think we all need to slow down and with proper COVID-19 safety precautions make them happen more often.
Eating outside can take a simple walk and turn it into an enjoyable adventure, a romantic occasion or just a welcome change of pace. A picnic doesn’t really have to be a big production; you can just grab some peanut butter and celery sticks and head for the park or you can plan a bit and make it just a wee bit more special. Taking the time to enjoy life outside, particularly in these warmer summer months, is a great way to invite healthy lifestyle into your life.
There are many great foods to take but there are several wrong foods to avoid for picnics; foods that will spoil, foods that are meant to be very cold, or piping hot, since you can rarely guarantee either; and foods that require labor-intensive eating methods. (Messy is bad) Stay away from these foods and you will find your outdoor meals much more relaxing and fun.
There are the classic picnic foods that many of us grew up on and are devoted to like potato salad, sandwiches and watermelon. They are easy to fall back on. Yet I encourage us to expand our picnic repertoire and embrace some new and very easy foods. (Let’s keep it easy so we’ll actually do this!) I have compiled a list of some deliciously easy foods for your gastronomic soirée out into the great outdoors. Hopefully all these ideas will stimulate you to get out and enjoy nature and tasty food in this beautiful season. Go picnicking for a better tomorrow and life!
~Salad in a jar~
Get a large mouth mason quart jar and assemble a salad in it in this order; dressing on the bottom lettuce on the top with the details in the middle. If the lettuce mix touches the dressing it gets all wilty and gross, so dressing in first, then use a hearty veggie like shredded cabbage, carrots or peapods next. Layer from there with bite sized yummies like celery, cucumber, nuts, cheese, cherry tomatoes, apple chunks tossed in lemon juice, black olives, berries and sprouts. (avocados don’t work to well in this mix) Think color and flavors. Then, when you are ready, just dump your salad out of the jar on a plate and voila! A perfectly portable salad.
Use your imagination on salad in a jar but here are a few examples to get you going:
-One of my favorite salad combinations: in this order in the jar, raspberry vinaigrette, peapods, shredded carrots, chopped hazelnuts, strawberries, finely diced red onions, feta cheese and spinach on top.
-A Caesar salad jar would go together something like this; Caesar salad dressing, shredded carrots, diced celery, chunks of grilled chicken breast, or salad shrimp, green onion, parmesan cheese, and top off with romaine. (Skip the croutons or bring them along in a separate baggie. They get all mushy in the jar.)
-Cobb salad in the jar; Red wine vinaigrette, celery, red cabbage, fresh corn kernels, red bell pepper, red onion, boiled eggs, bacon bits, chopped ham, grilled chicken breast and romaine. If you want avocado, bring a whole one and cut it up on the salad right before you eat it.
More picnic options
– Caprese salad skewers; on bamboo skewers thread washed cherry tomatoes, marinated mozzarella balls and basil leaves. So good you’ll wonder why you haven’t done it before!
-Lightly steam a bunch of veggies like asparagus, green beans and carrot sticks and serve with your favorite dip. Or puréed jarred roasted red peppers with feta, marjoram or oregano and parsley, olive oil and garlic for the dip. Nom nom
-Try fresh skewers. Grill or cook chicken breast, tofu or a nice steak then cut into bite sized pieces. Skewer on bamboo skewers with fresh cherry tomatoes, pineapple and cucumbers. Serve with ranch or blue cheese dressing.
-Bake your favorite brownie or cheesecake in the small one cup jars. After they are cool, top with a berry jam and fresh berries and put the lid on. Portable heaven.
So now that you are armed with all these abundant ideas, get out there and enjoy the great outdoors with fun food and family time! Remember to follow current COVID-19 safety guidelines, keep a physical distance of 6ft from anyone not in your immediate household, wash your hands often, and don’t forget to bring your face covering when you are out!
If you are looking for places to picnic, check out and play in our “Explore Your Outdoors” bingo activity. To make it fun and easy, our team has assembled a list of 24 area locations and activity suggestions for local day trips and outings. Most locations are family-friendly and highly accessible to people of all abilities, and game information and materials are available in both English and Spanish, visit tillamookcountywellness.org/bingo for more information!
AUTHOR: Dana Zia, The Golightly Gourmet
For more local health and wellness inspiration, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Michelle | Jul 24, 2020 | Eat Well, Lunch & Snack Recipes, Recipes
Recipe & Photo Source
Number of servings: 2
Time for preparation (including preparation and cooking): 5 minutes
Ingredients:
1 lavash flat bread or flour tortilla (10inch)
¼ cup ready-made hummus
¼ cup ready-made tabouli
10 romaine lettuce leaves (whole or chopped)
1 cup alfalfa or bean sprouts
2 large tomatoes (chopped)
10 red-tipped lettuce leaves or purple kale (optional)
Directions:
- Lay out lavash flat bread or flour tortilla on a flat surface
- Pile hummus and tabouli in a long row, side by side on lavish or tortilla
- Add romaine lettuce generously
- Add sprouts and tomatoes as desired
- Get ready to roll! Starting from the edge of a long side, roll it up. Cut in half
- If eating later, wrap in plastic wrap. To eat as a sandwich, peel back a few inches of plastic wrap, eat, peel some more, eat you get the idea!
- To eat as an appetizer, let “set” in the refrigerator for 2 to 3 hours. Than remove the plastic wrap. Cut the rolls into 1’ slices, using a sawing motion. Serve cut side up on a platter with red-tipped lettuce
by Guest | Jul 9, 2020 | Eat Well, Recipes
By Roberta Duyff, MS, RD, FAND
Source: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide
Published February 24, 2017
In Mexico, thinly-sliced jicama (pronounced HEE-kah-mah) sprinkled with fresh lime juice and salt, makes a quick, crisp, finger-food snack, and a great inspiration for this refreshing main dish salad. Marinated with south-of-the-border flavors, jicama, cucumber and bell pepper, tossed with shrimp — a seafood favorite from the Gulf coast — transforms into a colorful, nutrient-rich main dish salad.
Ingredients
1 small jicama (about ¾ pound), peeled, cut in 2-inch matchsticks
1 small unwaxed cucumber, unpeeled, halved lengthwise, seeds removed, thinly sliced
½ medium red bell pepper, seeds removed, cut in 2-inch matchsticks
½ small red onion, thinly sliced
¼ cup finely-chopped fresh cilantro or parsley leaves
1½ pound large or jumbo shrimp, steamed, peeled (deveined, if desired)
8 cups shredded leaf lettuce
Lime wedges, for garnish
Dressing
Juice from 2 limes
1 tablespoon honey
1 teaspoon lime peel, grated
1 clove garlic, minced
¼ teaspoon red pepper flakes
Salt to taste
¼ cup canola oil
Directions
Before you begin: Wash your hands.
- Combine the jicama, cucumber, bell pepper, onion and cilantro or parsley in a medium bowl; gently mix. Add the shrimp.
- To make the dressing, combine the lime juice, honey, lime peel, garlic, red pepper flakes and salt in a small bowl; mix together. Add the oil; whisk well to blend the ingredients.
- Pour the dressing over the vegetable-shrimp mixture; toss gently to coat the ingredients.
- Cover. Refrigerate for 1 to 2 hours to marinate and blend the flavors.
- Arrange the salad over lettuce. Garnish with lime wedges.
Nutrition Information
Serves 8
Calories: 260; Calories from fat: 100; Total fat: 11g; Saturated fat: 1g; Trans fat: 0g; Cholesterol: 170mg; Sodium: 200mg; Total carbohydrate: 16g; Dietary fiber: 5g; Sugars: 7g; Protein: 25g
Roberta Duyff, MS, RD, FAND, is author of Academy of Nutrition and Dietetics Complete Food and Nutrition Guide and 365 Days of Healthy Eating.
Photo Credit: Rebecca Clyde, MS, RDN, CD
by Guest | Jun 18, 2020 | Eat Well, Move Well
When is the last time you thought about your health goals? Whether it was last week, last month, or even last year, now is the time to revisit those goals and jumpstart healthy habits that you may have put on hold.
Getting back into a routine after time off might seem overwhelming at first, but you can do it. Instead of thinking about setbacks or time lost, focus on the future and everything that you’ll be able to accomplish going forward.
You can revisit, refresh, and restart your healthy lifestyle goals using these steps.
Revisit: Begin by revisiting your past goals. If you haven’t already, put them down on paper and make them official. Maybe you want to start a walking routine, cook more meals at home, start a new hobby, or quit tobacco. Whatever the goal. Write it down.
Refresh: This is a chance to think about the future and what you want to accomplish – which may have changed over time. Read over your goals and think about the following:
- Do these goals still make sense for me?
- What worked and what didn’t work well for me in the past?
- What issues have caused or may cause me to get off track?
- Are there any changes I want to make to my goals going forward?
Write out your refreshed goals, making any changes that you think are needed. You will also want to write down three actions that you can do to achieve each goal. Remember, your actions should be:
- Realistic: Be practical about what you can achieve
- Doable: Plan for small changes that add up over time to bigger changes
- Specific: Plan your action in detail by deciding who, what, where, when, why and how
- Flexible: Review your plan often and make changes if something isn’t working
Restart: Now it’s time to put them to the test and try. If you find yourself having difficulties, don’t give up! Pause and reexamine. Revisit your goals, refresh, and restart. The most important thing is to set attainable goals and actions that work for you so that you can achieve better health. Start small. Choose one goal with simple, specific, short-term actions and track your progress in writing. Early success spurs greater motivation to stick with your plan.
As you work toward your refreshed health goals, remember to seek out support from those around you. Consider enlisting an “accountability buddy” with whom you can share plans, setbacks and successes. Practice self-compassion when things don’t go as planned. Practice self-talk with the same level of care and concern you would have for a friend who is trying to improve their life.
Tillamook County Wellness is a great source for inspiration. We share simple, easy-to-follow recipes, tips and information about local resources, such as free activities, cooking classes, walking groups, and the National Diabetes Prevention Program.
Follow Tillamook County Wellness on Facebook, Instagram, Twitter and Pinterest for tips to help get you started and stay on track with making small changes to your health habits. And, watch for our new website, coming soon!
by Guest | May 22, 2020 | Eat Well
AUTHOR: Elizabeth Parker
Did you know that several of your kitchen vegetable scraps can be used to regrow those vegetables? Green onions, lettuce and celery can be regrown within days in the comfort of your home – no garden or dirt needed. Not only is it a fun experiment in the kitchen, but it’s also quite resourceful and easy to do.
All you need is your vegetable scraps, a small container, water, and a nice sunny spot.
To regow your vegetable, place the roots or heart of the vegetable in a container with about an inch of water. Place in a sunny spot and watch the vegetable grow, and in about a week you’ll have fresh produce to reuse. Change out the water every couple days to keep the water fresh and encourage more growth.
Green onions are the easiest vegetable to regrow. Here’s a timeline of the how quickly they grow.
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Then the green onions were chopped up and used in this tasty Veggie Quiche Muffin recipe from Food Hero.
Try regrowing some of your vegetables at home and share your success with us! Happy “gardening”!
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
