by Guest | Sep 14, 2022 | Eat Well
Let’s be real, when we hear the term school meals, our thoughts might unintentionally drift to the Styrofoam trays with square cut-out pizza slices, piles of corn, and cold heaps of canned fruit cocktail from our youth. The truth however, is that school meals have come a long way in quality over the years, and are meticulously planned to make sure every plate is packed with nutrition and deliciousness. Speaking of which – did you know that recent research found that lunches brought from home have more calories, fat, saturated fat, desserts, and sugar sweetened beverages than school lunches? School meals not only meet the specific nutrition requirements highlighted by the Dietary Guidelines for Americans, but also give your child everything needed to do their best in class!
Let’s start with the most important meal of the day – breakfast! Improved academic performance, improved attendance, and improved focus are all linked to eating breakfast. Feeling as if there’s never enough time in a busy day? School breakfast programs not only take meal planning off your plate, they also provide a well-balanced powerhouse of nutrition to help your child fuel their day of learning. But, don’t take our word for it – Check out the science supporting why School Breakfast Matters.
School meals are carefully developed to demonstrate what portion sizes of each food group should look like, and ensure kids get the most bang for their bite in terms of nutritious, energizing, and well-balanced meals. In fact, most school food items are lower in sodium and sugar, and higher in whole grains and vegetables than those you find in stores! Schools work hard to serve a variety of foods, including those that are locally produced, such as dairy, fruits, vegetables, and grains. In fact, school meals actually help students build healthy habits for life through their Healthy Eating Index (HEI) scores, which have slowly been improving over the years. You can read more in the following article: School Meals are Healthy Meals. Lastly, The MyPlate guide to School Lunch gives a great example of what to expect on your child’s lunch tray, and the overall benefit that school meals provide to students and families.
What’s new for Tillamook County
Tillamook County is seeing some big changes in school meal programs this year, after several years of flexible meal service programs due to the COVID-19 pandemic. The following video does a great job highlighting the changes. We also encourage you to check with your local school district for more details on your child’s school breakfast and lunch programs:
School Nutrition Association School Meal Changes SY22-23: English Version Spanish Version
Tillamook School District Food Services: All enrolled students of Liberty Elementary, South Prairie Elementary, East Elementary and Wilson River School are eligible to receive a healthy breakfast and lunch at school at no charge to your household each day. Your children will be able to participate in these meal programs without having to pay for meals or submit a free/reduced meal application. More information can be found here: https://drive.google.com/file/d/15ECwO0zaKp54bTEiafUnDw2nxJ4tNMQM/view
As pointed out by the TSD Food Service Director, Richard Reidt, “We have been working really hard in all our schools, to bring the students as much variety and choice as possible. Providing options at meal times gets the students excited about making healthy choices for themselves, and is a great way to create good eating habits.”
Neah-Kah-Nie School District: “After a long interruption due to COVID-19, the Neah-Kah-Nie School District is so happy to bring back the “Offer vs. Serve” Program to Neah-Kah-Nie school cafeterias. “Offer vs. Serve” is the concept of giving students several choices in what they eat for lunch (fruits, vegetables, main dish) so that they are more likely to try new foods, more likely to get full, and shows to produce less food waste for school cafeterias. This is a win-win situation for students and school food programs alike.
We’re also starting a “Harvest of the Month” Program where we will focus on introducing a particular fruit or vegetable that is in season. We will serve that food in various ways for students to learn its full potential. For example, this month is apples. We are planning a tasting of two very different apple varieties for students to taste such as Granny Smith and Honeycrisp. It is fun for students to experience food in new ways which also makes them more likely to try a new-to-them food.
More importantly, the Neah-Kah-Nie School District is steering away from pre-packaged, processed food and cooking from scratch as much as possible. As Neah-Kah-Nie Food Service Director, I will continue to advocate for students and their need for healthy, filling meals prepared deliciously!” – Kris Troutman, Food Service Director
AUTHOR: Crista Hawkins, Senior Director of Youth Wellness at Oregon Dairy & Nutrition Council
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Guest | Aug 31, 2022 | Eat Well
After a long, snail-paced spring, we are finally in the season of bountiful garden harvests. For those of you who sign up for Community Supported Agriculture (CSA) shares from a local farm, or if you shop at a local roadside farm stand, you may be relishing all the summer produce. OR, you may be encountering vegetables that are unfamiliar to you and/or wondering how in the world you can possibly use that much zucchini.
A typical August CSA share will likely include carrots, cabbage, tomatoes, basil, zucchini (lots of zucchini!), and maybe an alien-looking orb known as kohlrabi. It can be a challenge to figure out what to do with too many zucchinis or with unusual vegetables that are not a part of your usual diet.
As part of our Community Wellness programs at Rinehart Clinic, we are fortunate to be a CSA member at Nehalem’s Moon River Farm each year. Throughout the growing season, we use the farm-fresh produce in our wellness classes and activities to help connect our patients, and other community members, to healthy foods.
Each week we develop recipe ideas for our class participants based on the vegetables we receive in that week’s CSA box. Some weeks it’s easy: a variety of greens, so we share variations on a vinaigrette for salads and recipes for braised kale. Some weeks we receive less-familiar items, like fennel bulbs, so we offer ideas for crunchy fennel slaw or caramelized fennel and onions (delicious, by the way). Some weeks it’s salad turnips and a variety of other root vegetables and we share tips on how to cold brine nearly any vegetable you can imagine.
As a home gardener and long-time “eat your vegetables” enthusiast, I count myself lucky to be a part of Rinehart Clinic’s veg-forward wellness programs. And I may be the odd person out, but my personal favorite summer crop? The ever-versatile zucchini! There’s not much you can’t do with summer squash: slice them into long-thin strips (or use a spiralizer) and use them in place of pasta (zoodles!); cube and sauté them with onion and garlic and use them as a taco filling; grill them; use a vegetable peeler to slice them wafer-thin and use them raw in a carpaccio-style salad; or throw together a ratatouille (a perfect late-summer dish featuring zucchini, eggplants, tomatoes, red peppers, and lots of garlic). The possibilities are nearly endless.
If you are stuck on what to do with your vegetables, the Food Hero website (foodhero.org) is a great resource. It offers lots of easy recipes and you can even sort by ingredient. If you happen upon a vegetable that’s new to you in your CSA box or at the farm stand, do a little research! The internet will offer lots of ideas on what to do with it, but you might also ask the farmer(s) who grew it, or a Tillamook County Master Gardener. A kohlrabi landed in my farmers’ market bag last week and I had no idea what I would do with it – I just liked the way it looked. Turns out kohlrabi is a member of the cabbage family and tastes a bit like a turnip. I decided to experiment: I diced it, baked it, spooned it onto a warm tortilla, sprinkled it with my favorite red chile powder, gave it a squirt of lime juice, and topped it with pumpkin seeds. Unusual? Very, but also quite tasty!
The abundance of late summer harvests also means it’s a good time to think about preserving food. The OSU Extension Service offers great resources; whether you want to make blackberry jam, pickle vegetables, or can tomatoes or salsa, there are publications that will help you preserve and store food safely. Visit https://beav.es/i6P to find booklets you can download for free. The OSU Extension Service also offers a Food Safety and Preservation Hotline: 800-354-7319. The toll-free hotline is open through October 7, 2022 (Monday – Friday from 9 am – 4 pm) if you have questions about preserving and food safety.
If you are interested in learning more about Community Supported Agriculture, or the farmers in this area, visit Food Roots (foodrootsnw.org), a Tillamook nonprofit working to connect people to local food and local farmers.
Enjoy this year’s harvest season! Sample something new, get creative with your vegetables, and try your hand at preserving the bounty.
AUTHOR: Leigh Ann Hoffhines, Communications Manager at Rinehart Clinic (soon to be Nehalem Bay Health Center)
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Guest | Jul 13, 2022 | Eat Well, Recipes
If you’re like most Americans, you probably have a tough time keeping up with the recommended servings of fruits and vegetables you should be eating daily. Perhaps you were traumatized by your parents making you finish bland plates of steamed broccoli as a kid, or maybe you just find fruits & veggies to simply be… boring. Whatever the case may be, there’s no denying that these plant-based whole foods can pack a serious punch for your health in combating heart disease, Type 2 diabetes, obesity, and even cancer. In this list, we’ll cover ways that you can make fruit & veggie intake go from feeling like a chore, to something you love and adore! Here are 7 tips to help you eat the rainbow in your diet:
- Stock up, Pack up – If the age-old phrase “out of sight, out of mind” has any merit, then one of the easiest strategies you can apply in eating more fruits & veggies is to simply keep these foods present in your day-to-day life. Keep a bowl of fruit (Apples, bananas, oranges, or any of your favorites) where you normally find snacks at home. Stock bite-size veggies (ex. Baby carrots, cucumber slices, cherry tomatoes) in your fridge, and pack them with your lunch to add a refreshing companion to an on-the-go meal.
- Brighten up your Breakfast – Whether you’re a fan of sweet or savory options for breakfast, there are limitless ways to brighten up the first meal of your day with fruits & veggies. Use fresh or frozen fruit to top off cereal, yogurt parfait, pancakes, or even overnight oats. Eggs, cheese, and your favorite colorful veggies (ex. Peppers, onions, tomato) make the perfect trifecta of savory breakfast perfection – try this combo in an omelet, baked frittata, or even wrapped up with beans in a breakfast burrito.
- Mix it up with Smoothies – If you have a blender at home, then you have access to one of the most effective and delicious ways to enjoy fruits and veggies – smoothies! Start with a base of frozen fruit, then add your favorite milk, yogurt, or protein powder. For an added boost, you can sneak a handful of most leafy green veggies (like spinach) without major impact to the delicious fruit flavor of your smoothie. Smoothies are also a great way to repurpose produce that is nearing spoilage. Simply toss old bananas, strawberries, greens, and other fresh goodies in the freezer and enjoy for months in your favorite blended treat!
- Take your Snacks for a Dip – A quick way to spruce up virtually any fruit or veggie is to pair with a delicious dip! Dips can be savory or sweet, and enjoyed pre-made from your local grocery store, or prepared at home. Here are some of our favorites:
- Grill to Perfection – Grilling offers a unique way to enjoy your favorite veggies and fruits, and enhances flavor with high-heat caramelization. Simply place fresh produce of your choice on a preheated grill, and flip occasionally to ensure even cooking. Veggies that are perfect for grilling include corn, squash, zucchini, onions, and peppers. For fruit, halved peaches, pears, pineapple, and plantains are excellent choices.
- Reach Veggie Goals with Casseroles – Casseroles are easy-to-make, one-pot meals that provide the perfect vessel to hide multiple servings of veggies. What’s more, is that you’ll likely have plenty of leftovers for the next day or beyond! Here are some of our favorite casserole recipes to inspire your next one-pot masterpiece:
- Add Fruitful flare to your Baked Goods – Much like smoothies, baked goods provide an excellent way to not only increase fruit intake, but to repurpose fresh produce nearing spoilage. Fruit provides a sweet touch to hearty, whole grain treats, which offer plenty of servings to fit into breakfast and snack time. Here are some of our favorite fruit-tastic baked goods:
AUTHOR: Lewis Martin, Nutrition Director at the Oregon Dairy and Nutrition Council
Resources:
- https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
- For creative recipes using fruits & vegetables – https://foodhero.org/recipes/healthy-recipes
- For inspiration on using specific ingredients – https://foodhero.org/ingredients
by Guest | Jun 22, 2022 | Eat Well
This is one of the good things that has come from the pandemic – Judith Yamada’s cookbook “Thrifty Comfort Cooking for Challenging Times.” Seeing a need to help all cooks be more efficient in the kitchen when dealing with food shortages and high prices, Yamada’s cookbook provides a welcome guide to making the most of what you on hand. Filled with helpful tips as well as dozens of delicious (and easy!) recipes this cookbook is truly a comfort, that will also benefit our local Food Bank.
Yamada has written articles for several publications as “The Kitchen Maven”, she says, “I’ve always loved to cook and bake – and eat.” She continues, “When the 2020 pandemic brought upheaval to everyone on the planet, my first concern as a senior citizen was for my own health, that of my family and for the lives in my community. Thankful for being retired, healthy and financially secure, Yamada spent her time in isolation improving her own health (she lost 40 pounds) and creating this cookbook in support of people experiencing food insecurity.
Daily life during a pandemic is unnerving enough without constant worries over whether you will go hungry tomorrow or have enough nutritious, sustaining meals to feed your family. This ongoing shortage has become more crucial than ever as local hunger relief programs observed a 40% rise in food insecurity and the need for assistance during the pandemic. According to Yamada, “I vividly remember being a young mother, scrimping to buy my toddler meat and vegetables and being grateful for my own meal of oatmeal and tea.” The current situation is even more challenging.
In February 2021, while focusing on improving her own health, she began writing a cookbook of modern cooking for challenging times, and these are definitely challenging times. The recipes are geared to help people cook with what they have at hand, to make substitutions as needed, and to easily and frugally incorporate more nutrition into everything from soups to desserts.
“My objective in writing this cookbook was to share wholesome, comforting, and thrifty recipes to help all cooks be more creative using whatever ingredients are available – fresh seasonal, frozen, or canned, and combine foods to improve both nutrition and satisfaction,” says Judith
Most of the recipes are simple with a few basic ingredients. Many contain nutrient-boosting additions to enrich common meals and retain great taste, and offer a variety of options, so cooks may substitute with ingredients they have on hand. Being more flexible with ingredients, saves money and can increase nourishment in our meals and snacks; we can all eat better, waste less and enjoy mealtime more than ever.
To maintain services for those affected by food insecurity, local Food Banks and other food relief agencies need continued aid. Whether we make monetary donations, volunteer our time, or write and contribute a cookbook, we can all help.
The Oregon Food Bank and the services it supports will be the recipients of all profits from the cookbook, and copies of the cookbook will be donated to the local Tillamook Food Bank for free distribution to Food Bank clients.
“Thrifty Cooking for Challenging Times” is available on both Amazon.com and Barnes & Noble.com. You can also follow the Kitchen Maven on Facebook for recipes and tips, visit www.kitchenmaven.org, or contact Judith Yamada at judith@kitchenmaven.org
AUTHOR: Laura Swanson, Tillamook County Pioneer Editor
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Guest | Jun 15, 2022 | Eat Well
You may have heard that dairy foods like milk, yogurt, and cheese are foundational in a balanced diet, but did you know that there is strong emerging evidence that dairy foods could help you reduce your risk for Type 2 Diabetes (T2DM)? Here are 5 tips to help prevent or manage T2DM, while still enjoying some of your favorite dairy foods:
- Mix up your Movement and Power up with Protein – Incorporating a great mix of both aerobic (walking, running, hiking, etc) and resistance exercise (strength training, body-weight movements, etc.) throughout your week can have tremendous benefits in managing T2DM risk factors. Fueling up with a good protein source after exercise can also help give your body the amino acids needed to gain muscle, which can help improve how your body responds naturally to insulin and blood sugar. Top a cup of low fat Greek yogurt with a handful of fresh berries for a perfect, protein-packed after workout snack!
- Find balance with your Carbohydrates – Keeping track of the amount of carbohydrates you’re consuming in meals and snacks can make a world of difference for managing and preventing T2DM risk factors. Carbs can occur naturally in whole foods, or through processing with added sugars, starches, and syrups. Though the amount of carbs an individual needs vary, a single serving is considered 15 grams. Many dairy foods like milk, plain Greek yogurt, cottage cheese, and string cheese all naturally fall below the 15 gram mark for carbs per serving, and are a great option for those looking for a satisfying, carb-controlled food choice.
- Rethink your Drink – Sugar-sweetened drinks like soda, juice beverages, and energy drinks can sneak hundreds of “empty”calories (no nutritional value) into your diet without satisfying hunger. These drinks are loaded with simple carbohydrates that can wreak havoc on your ability to control blood sugar. If you’re looking for a mood-boosting drink alternative, try enjoying a glass of milk which is packed with natural B vitamins to give you an energizing pick-me-up.
- Consistency is key – Whether you’re trying to manage your weight, blood sugar levels, or both, one of the best strategies to practice is consistency with meals and snacks throughout your day. Sticking to a routine will help keep hunger at bay, prevent overeating, and provide consistent energy to feel your best. Most adults also struggle to get the nutrition needed from the USDA’s recommendations of 3 servings of dairy daily; so practicing consistency with your diet will give you more chances to add in some of your favorite foods from this group.
- Eat the Rainbow – Eating a colorful variety of foods from all food groups is key to living your best life, and can help you prevent and manage your diabetes risks. Here are some tasty and healthy combinations with other food groups from OSU Extension Food Hero you can try with your favorite dairy foods:
- Overnight oats with milk, yogurt, and fruit
- Cucumber yogurt dip with fresh veggies
- Baked tomatoes with cheese
- Tuna veggie melts with whole wheat English muffins and cheese
AUTHOR: Lewis Martin, Nutrition Director at Oregon Dairy and Nutrition Council
Resources:
- https://academic.oup.com/ajcn/article/103/4/1111/4662895?login=false
- https://www.usdairy.com/getmedia/f8f8a4d6-b529-4981-9a86-11e8b62f25d8/science-summary-type-2-diabetes-2021.pdf?ext=.pdf
- https://www.cdc.gov/diabetes/managing/eat-well/diabetes-and-carbohydrates.html
- www.Foodhero.org
by Guest | May 25, 2022 | Eat Well
May marks the return of farmers market season to Tillamook County, and this year you can find even more markets dotting the coastline from Neskowin to Manzanita operating four days a week from mid-May to October.
Each market offers its own personality and unique set of vendors, and several offer shopping incentives for seniors, youth, and SNAP customers. This year, markets that participate in the Double Up Food Bucks (DUFB) Program are increasing their SNAP match from $10 to $20. That means SNAP customers who spend $20 at a participating farmers market can receive an additional $20 to spend on fresh fruits and vegetables, nuts, mushrooms, and plant starts. Customers can only receive the match once per day, however the DUFB dollars can be spent at any market in the state that accepts them. Markets offering DUFB in Tillamook County include Neskowin, Tillamook, and Manzanita.
Neskowin Farmers Market
The Neskowin Farmers Market is returning to the Proposals Art Center for 2022, located at the corner of Hwy 101 and Summit Road – across the highway from the Neskowin Beach Wayside. The market moved to this new location in 2021 as part of the Proposals For All project that is working to establish a sustainable, creative platform centered around art and experience along the rural Oregon coast in Neskowin.
The Neskowin Farmers Market opens May 21 and runs through October 2. You can find them every Saturday from 9 a.m. – 1 p.m. This year their vendor lineup includes fresh fruits and vegetables, pastured meats, local cheeses, canned goods, and bakery items, fresh flowers and plants, wood-fire pizza, fiber arts, photography, jewelry and other arts and crafts. You can also enjoy live music while you shop.
The Neskowin Farmers Market is enrolled in the Double Up Food Bucks program, and certain vendors can accept Farm Direct Nutrition checks.
Pacific City Farmers Market
The only Sunday Market in the county, the Pacific City Farmers Market opens June 12th and runs through Sept. 25th from 10 a.m. to 2 p.m. This quaint market is located in the parking lot of the Pacific City Library at 6000 Camp Street on the corner of Brooten Road. They’ve added several farms to their line up this year so shoppers will enjoy plenty of fresh fruits and vegetables, as well as cheese, eggs, handcrafted soaps, jewelry, homemade pottery and delicious baked goods.
Tillamook Farmers Market
The Tillamook Farmers Market opens June 11th and operates every Saturday from 9 a.m. – 2 p.m. through Sept. 24th. The market is located on the corner of Laurel Avenue and Second Street – directly in front of the Tillamook County Courthouse.
This season you can expect to find live music every Saturday, kids games, and plenty of hands-on activities. You will also find a wide array of vendors selling everything from outdoor furniture, homemade rugs, tie dye, smoked cheese, microgreens, fruits and vegetables, fresh-cut flowers, nursery trees, soaps and beauty products, photography and other art.
The Tillamook Farmers Market accepts SNAP payment, and is enrolled in the Double Up Food Bucks Program. The market also offers $2 Kids Bucks for youth under age 12 to spend on fruits and vegetables, and certain vendors accept Farm Direct Nutrition checks.
Garibaldi Night Market
Located under the giant event tent on Tillamook Bay, the Garibaldi Night Market is hosted by the Port of Garibaldi once a month May through August. There is no charge to get in, and customers can enjoy live music, kids games, hot food and local vendors selling a wide variety of products – including fresh-off-the-dock seafood. The hours are 4 – 8 p.m. and the market will run May 26, June 30, July 21, August 11 and September 1.
Manzanita Farmers Market
The Manzanita Farmers Market is extending their season by five extra days this year. The market opens Memorial Day Weekend on May 27th at 4 p.m. and runs through October 7th. They will be located again this year at the Underhill Plaza (635 Manzanita Avenue). This is a Friday evening market and with 57 regular vendors and five hot food vendors; it is the largest farmers market in the county.
The Manzanita Market also accepts SNAP and Double Up Food Bucks, and certain vendors can accept Farm Direct Nutrition Program checks.
AUTHOR: Sayde Moser-Walker, Creative Content Specialist
Photo Credit: Tillamook Chamber of Commerce
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
