by Guest | Feb 19, 2025 | Eat Well, Featured, Move Well, Recipes, Uncategorized
Written by Eva Foley, Oregon Dairy Council Intern
Did you know that your heart is the most important muscle for your overall health and well-being? This special organ delivers oxygen to your entire body and deserves the best treatment from you, its owner, to keep it working for a long, healthy life. Giving your heart some tender loving care starts with something you do every day: eat! This means that with each meal and snack, you can strengthen your health by making heart-smart decisions about the foods you eat. February is National Heart Health Month, so let’s dive into some savvy food choices that will make your heart happy!
- Fruits and vegetables: Plan to eat 2-3 servings of each fruit and vegetables per day. A good way to think about it is adding one fruit and one vegetable to each meal or snack. Picking fruits and vegetables that are in season usually means better flavor and texture and paying less at the store. Frozen or canned fruits (without added sugar or heavy syrup) and vegetables (without added salt or sauces) are just as nutritious as the fresh kind and will last longer.
- Dairy: Studies have shown that 2 servings per day of fat-free or low-fat dairy have a protective effect on the heart. Dairy is also an affordable addition to most diets and can be included in many recipes, both sweet and savory.
Lactose intolerant? Check this out: https:/www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/eating-diet-nutrition
- Fiber: The goal for fiber in a heart-healthy diet is 25-30 grams per day from foods. Both soluble (think oats and beans) and insoluble (think whole grains, fruits, and vegetables) are important to include. Increase fiber intake slowly over time to allow your body to adjust to the right amounts.
- Healthy fats: Including the right kinds of fats in your diet helps you feel satisfied after a meal and nourishes a healthy heart. Foods like avocados, nuts, and seeds supply healthy unsaturated fats, while limiting saturated fats (such as butter, coconut, and palm oils) is just as important.
- Lean proteins: The right kind of protein supports heart health by building stronger muscles and helping to control hunger between meals. Boneless, skinless chicken breasts, fish and seafood, and tofu are all great options. Remember, many dairy foods, vegetables, legumes, and nuts contain protein, too!
- Limit salt and added sugar: Limit sodium intake to 2300 milligrams or less per day and aim for no more than 25 grams of added sugar per day for women (36 grams per day for men). You can find how much sodium and added sugar a packaged food has per serving on the nutrition label. It’s important to remember that the sugars to limit are those that are added to a food (such as table sugar or high fructose corn syrup); sugars that are naturally part of fruits and dairy products should not be counted towards daily added sugar intake.
Helpful links:
Serving sizes/portions: https://www.myplate.gov/
Are you ready to get started with a heart healthy recipe? This comforting breakfast for all ages supplies fruit, dairy, and both soluble and insoluble fiber for a healthy start to your day. It’s easy to make ahead of time and portion out for a quick, on-the-go breakfast treat. Top with a serving of plain Greek-style yogurt to boost your dairy and protein intake.
Apple Spice Baked Oatmeal
Prep time: 10 minutes; makes 9 servings
Ingredients:
- 1 egg, beaten
- ½ cup applesauce
- 1 ½ cups nonfat or 1% milk
- 1 teaspoon vanilla
- 2 Tablespoons vegetable oil
- 1 apple, cored and chopped (about 1 ½ cups)
- 2 cups old fashioned rolled oats
- 1 teaspoon baking powder
- ¼ teaspoon salt
- 1 teaspoon cinnamon
- Topping:
- 2 Tablespoons packed brown sugar
- 2 Tablespoons chopped nuts (optional)
Directions:
- Wash hands with soap and water.
- Rinse or scrub fresh fruits under running water before preparing.
- Preheat oven to 375 degrees F. Lightly oil an 8×8-inch baking dish.
- Combine the egg, applesauce, milk, vanilla and oil in a bowl. Mix in the apple.
- In a separate bowl, mix the rolled oats, baking powder, salt and cinnamon. Add to the liquid ingredients and mix well.
- Pour mixture into baking dish and bake for 25 minutes.
- Remove from oven and sprinkle with brown sugar and (optional) nuts.
- Return to oven and broil for 3 to 4 minutes until top is browned and the sugar bubbles.
- Serve warm. Refrigerate leftovers within 2 hours.
Notes:
- Substitute other fruit for the apple. Try bananas, pears, blueberries or a mixture.
- Serve warm topped with vanilla yogurt.
Photo & Recipe Source: https://foodhero.org/recipes/apple-spice-baked-oatmeal
by Guest | Feb 12, 2025 | Being Well, Eat Well, Featured, Uncategorized
Valentine’s Day is often associated with grand romantic gestures, chocolates, and flowers, but at its core, it’s a celebration of love. Additionally, for those who may not have a partner, it can sometimes feel like a day of loneliness, often referred to as Single Awareness Day. Let’s start looking at Valentine’s Day differently. While we may frequently focus on showing love to others, it’s just as important to show love to ourselves. Self-care is the ultimate act of self-love, and what better time to prioritize it than during a season dedicated to the heart?
Why Self-Care Matters
Self-care isn’t just about indulging in spa days or treating yourself to your favorite dessert—though those can be wonderful! It’s about intentionally caring for your mental, emotional, physical, and, if possible, financial well-being. In our busy lives, we often put others first, whether our families, jobs, or community commitments. We usually push our own needs aside. However, there’s a reason why flight attendants instruct us to put on our own oxygen masks first before assisting others. Ensuring our own well-being first enables us to better support those around us. Taking time to nurture ourselves allows us to show up more fully for the people and responsibilities that matter most. Seeking guidance is also a form of self-care. This could be reaching out to a friend, a family member, or a counselor.
Simple Ways to Practice Self-Care
If you’re unsure where to start, here are a few simple yet meaningful ways to prioritize self-care this Valentine’s Day:
1. Nourish Your Body
Remember to eat like you love yourself! Fuel yourself with foods that make you feel good—both physically and emotionally. Cook a nutritious meal, enjoy a cup of tea, or savor that piece of chocolate guilt-free. You can find healthy recipes on
www.FoodHero.org. Meal planning, shopping smart, and preparing healthy meals can also be a from of self-care as it takes the stress away of meal time. Try meal prepping at the beginning of the week to save time and make healthier choices easier.
2. Move in a Way That Feels Good
Exercise doesn’t have to be a chore. Whether it’s a walk outside, a yoga session, or dancing in your living room, find movement that brings you joy. This could even be something small, like taking the stairs instead of the elevator or parking farther away from the door when going somewhere. Did you know that getting at least 150 minutes of physical activity each week can significantly lower your risk of developing chronic diseases? Small daily changes can add up to make the biggest impact. It’s also a natural antidepressant that can help brighten these cold, dark winter days.
3. Prioritize Rest
Give yourself permission to slow down. Take a nap, go to bed earlier, or spend some time reading a book without distractions. It’s okay to skip an event if you need time for yourself. Establish a nighttime routine to help you wind down. This could mean putting electronics away at a certain time or taking a few minutes before bed to stretch. Listen to your body and rest when you need it.
4. Engage in Activities That Bring Joy
What makes you feel truly heart happy? Maybe it’s painting, gardening, playing music, playing with your fur babies, or simply taking a mid-day nap. Carve out time for the things that make you happy. Start small by dedicating 10 minutes a day to something you love. Treat it like an important meeting with your boss—one you wouldn’t cancel.
5. Set Boundaries
Saying ‘no’ can be an act of self-care. Protect your time and energy by setting boundaries that allow you to prioritize what truly matters. Boundaries help create balance in your life and prevent burnout. They allow you to manage your emotional well-being by limiting interactions that drain you and focusing on those that uplift you. Setting boundaries might look like turning off your phone during personal time, declining commitments that overwhelm you, or clearly communicating your needs to others. Remember, setting boundaries is not about shutting people out; it’s about making space for what brings you peace and fulfillment.
6. Practice Self-Compassion
Be kind to yourself. Speak to yourself as you would a dear friend, and let go of perfectionism. You are worthy of love and care exactly as you are. Self-compassion also means acknowledging your progress, no matter how small, and celebrating the effort you put into improving yourself. Give yourself grace on difficult days and remember that setbacks are a part of growth. Practicing self-compassion can also involve journaling positive affirmations, engaging in self-care activities that make you feel valued, and surrounding yourself with people who uplift and encourage you.
A Valentine’s Day Promise to Yourself
This Valentine’s Day, promise to love yourself a little more and be kinder to yourself. Whether that means treating yourself with kindness, taking a break, or simply acknowledging your own worth, Understand that taking time for yourself might feel unusual, and change can be scary and uncomfortable, but prioritizing self-care is essential and takes time. Self-care is not all or nothing; it’s about taking it one day at a time. Recognize that you are just as deserving of the love and support you give to others. Self-care isn’t selfish—it’s necessary. You are important and you matter to so many people.
So, while you’re celebrating love in all its forms, don’t forget to celebrate yourself too. You deserve it.
Written by: Galena Flores, SNAP- Education Program Assistant, and Tillamook County Wellness Contributor
by Michelle | Jan 31, 2025 | Being Well, Eat Well, Featured, Uncategorized
Did you know simple mealtime routines can set children up for success? Providing nutritious foods that nourish a child’s physical and mental development is important; however, predictable mealtime patterns can be equally, if not more, important. Safe, consistent and nurturing care are critical for the development of a young child’s nervous system. These factors contribute to a child’s ability to make sense of the world and the degree to which they feel a sense of agency or control over their place in the world. Early childhood experiences shape how their bodies and minds will react to adversity in the future. Parents and caregivers can use mealtimes to reinforce safety and shared expectations with children as a way to build resilience.
The book, Hungry for Love, by Registered Dietician Charlie Slaughter describes how establishing set mealtimes with consistent, shared expectations between caregiver and child strengthens bonds of trust and feelings of safety. Even if parents have not had this modeled for them in their own lives, they can adopt these simple practices within their own family environment. The earlier children are exposed to established routines, the better. If children are older, it can be more challenging to shift family norms. As with any effort to change habits, it’s best to make small changes over time and to be patient with progress.
Following are some research-backed strategies to consider:
Eat Together: Establish and maintain consistent mealtimes in a designated location. Ideally this is the dining or meal preparation area, to be associated with eating together as a family as often as possible. Even if it is only a few nights a week, setting this pattern creates expectations that spending time being nourished together is a priority. Let’s face it. We need to eat to survive. And we need each other to survive. There aren’t many better ways to instill a sense of safety and security in children than to prioritize eating meals together in a calm and supportive setting. Our family rule was that food could only be eaten in the “hard floors” part of the house. Since we had carpet in the living room, this meant meals and snacks had to be consumed in the kitchen or dining area. Yes, it kept my house a lot cleaner but the main idea was to focus on food and family. This also helped limit snacking so the kids were hungry for mealtimes.
Foster Connection: Families are busy. It’s okay to have boxed macaroni and cheese with fish sticks or even take and bake pizza for dinner sometimes. What’s important is to establish spending time together as the priority. Eating around the television or using cell phones during meals signals the importance of sources other than the child and they will get that message loud and clear. Instead, use meal times as a safe, welcoming environment to discuss everyday events, feelings and challenges. Our family used “high,low, middle” as a mealtime conversation starter. “Tell us your high and your low from today and something interesting that happened.” Asking kids open-ended questions helps parents learn more about their child’s perspective and it helps the child develop crucial skills of self-awareness and empathy.
Set Clear but Compassionate Expectations – and stick to them: Introduce choices to build a sense of agency or control while also setting clear expectations. “Would you like green beans or broccoli?” The message here is that we are going to eat healthy vegetables but you can choose which one. Families can fall into patterns where mealtimes become a power play. “You WILL eat your vegetables!” This is a great way to train a child to avoid vegetables for the rest of their life. It can take multiple introductions of certain foods before kids form a positive association. Find ways to empower children to try new things. We had a rule that each child had to eat at least as many bites of their vegetables as they were old. If you were three, you ate three green beans. It was a crazy idea that actually worked really well for us in getting our kids to try new foods.
Many people grow up as members of the “clean plate” club; where the expectation is that every morsel of food on the plate has to be consumed. This can set children up for disordered eating patterns later on. Consider using divided plates to help children learn portion control and let them dish up servings for themselves when they are old enough. This helps develop mindful eating patterns where portion sizes are driven by hunger and satiety cues rather than mere habit. Welcoming, safe mealtimes also support kids eating more slowly which will help them recognize those cues.
Last but not least, set consistent expectations around dessert. Rather than establishing a pattern that every meal ends in dessert, consider having fruit or no dessert after dinner most nights of the week and designate one or two nights a week for special treats. According to the American Heart Association, it is estimated that Americans consume 2 to 3 times the recommended daily allowance of sugar. That adds up to about 60 pounds – the equivalent of six, 10-pound bowling balls – every year. Setting family norms around sugar consumption is critical for lifelong health. Our family eliminated candy early on as a way to reduce artificial ingredients in our kids’ diets. We allowed chocolates as small treats and designated Friday as “ice cream night.” To make it even more special, it was the one exception to eating in the living room.
Mealtimes are more than just opportunities to nourish our bodies—they are powerful moments to nurture our children’s emotional and psychological well-being. By establishing predictable routines, fostering connection, and setting compassionate yet clear expectations, we can create a safe and supportive environment that helps children feel secure, understood, and empowered. These simple yet impactful strategies not only contribute to healthier eating habits but also build resilience, emotional regulation, and a sense of belonging.
AUTHOR: Michelle Jenck, Adventist Health Tillamook Director of Community Well-Being
by Guest | Jan 31, 2025 | Eat Well, Featured, Lunch & Snack Recipes, Recipes
Savor this vibrant and nutritious dish, packed with flavor, texture, and essential nutrients, whether as a main course or a side salad.
Ingredients
3 cups chopped kale (1 small bunch)
1 can (15 ounce) black-eyed peas, drained and rinsed
2 cups cooked quinoa
1 small red onion, chopped
1 bell pepper, diced (any color)
3 Tablespoons white distilled vinegar
2 Tablespoons vegetable oil (try olive oil)
1 teaspoon paprika
½ teaspoon black pepper
¾ teaspoon salt
Directions
- Wash hands with soap and water.
- Rinse fresh vegetables under running water before preparing.
- In a large bowl, combine the kale, black-eyed peas, quinoa, onion and bell pepper.
- In a small bowl or jar with a lid, combine the vinegar, oil, paprika, black pepper and salt. Stir or shake until combined.
- Pour mixture over vegetables and quinoa. Stir to combine and chill before serving.
- Refrigerate leftovers within 2 hours.
Notes
- Try other vegetables for the bell pepper such as chopped zucchini, hot pepper or tomato.
- For kale that’s easier to chew, chop pieces small then place in the bowl with a teaspoon each of oil and vinegar and a pinch of salt. Massage until soft with your hands, then continue with step 3.
- Try other cooked grains such as bulgur or wheat berries.
- For perfectly cooked quinoa, try the Food Hero Stovetop Quinoa recipe.
- Cook your own black-eyed peas from dry. 1 cup dry makes about 3 cups cooked. 1 can of black-eyed peas contains 1 ½ to 2 cups drained and rinsed black-eyed peas.
Resource: Recipe from Foodhero.org
by Renee Aufdermauer | Jan 28, 2025 | Featured, Uncategorized
Estrategias para disfrutar del invierno
Las estaciones del año nos traen cambios a nuestro medio ambiente. Estos cambios son necesarios para que la vida natural siga su curso. Las estaciones se presentan de modo diferentes de acuerdo a la ubicación geográfica del lugar. En el condado de Tillamook las estaciones nos permite disfrutar de la belleza de nuestros bosques verdes ya que las temperaturas son frías pero no en extremo. Aunque por otra parte hay que aceptar que algunas veces el clima del invierno nos afecta el estado de animo de una manera negativa.
Es por esto que he decidido hablar de cinco estrategias simples que podemos implementar cada día durante el invierno para disfrutar y evitar la melancolía de la estación. Estas son las cinco estrategias; actitud positiva, alimentación saludable, hidratación, socialización, y nuevas actividades.
Actitud positiva
Al concentrarse en pensamientos positivos y las cosas que nos traen alegría, esforzamos nuestra mente a cambiar de actitud. Es tan fácil enfocarse en las cosas que nos va mal. A todos nos pasan cosas que nos desaniman, alguien hablo mal de nosotros, nuestra pareja se enoja muy seguido, nuestros hijos no parecen escuchar lo que les decimos, y muchas circunstancias más de las que nos podemos quejar. Pero que tal si nos enfocamos en concentrarnos en las cosas que nos traen alegría, y las cosas que si tenemos control. Como por ejemplo nuestra actitud positiva, y la manera de percibir lo que pasa alrededor de nosotros.
Una forma en la que podemos crear sentimientos positivos es a través de la escritura. Podemos escribir porque estamos agradecidos hoy. Puede ser algo tan simple como “Estoy agradecido porque puedo ver la lluvia y no mojarme”. O “Estoy agradecido porque es un nuevo día”
No necesitas ser un escritor profesional para empezar un diario, tampoco necesitas estresarte en escribir correctamente, usar puntación correcta o palabras sofisticadas. Recuerda cuando haces esta actividad para ti mismo. Puedes usar cualquier libreta, e incluso puedes usar tu teléfono usando las aplicaciones disponibles. También el grupo de prevención de TFCC tiene diarios que te puede proporcionar totalmente gratis. Para tu diario personal gratis comunícate con Angelica Ortiz angelicao@tfcc.org.
Alimentación Saludable
Todos sabemos o hemos escuchado de la importancia de la alimentación saludable. Hay lugares locales donde te pueden brindar información de valor y respaldada medicamente para que implementes una dienta balanceada. Algunos de los lugares son tu centro de salud local y el siguiente sitio de internet de prevención contra la diabetes. Prevenir la diabetes tipo 2 | Diabetes | CDC.
Hidratación
También no debemos olvidarnos de la hidratación. Muchas veces con el frio olvidamos la importancia de tomar agua. Según la asociación de la clínica Mayo la recomendación de agua depende de la actividad física, el clima, y la salud de cada persona. Para más información lee el siguiente articulo. Agua: ¿cuánto tienes que beber todos los días? – Mayo Clinic
Algunos tips para incrementar el consumo de agua son usar botellas medidoras para medir la cantidad de agua , prepararla por la mañana y tomarla durante el día. También podemos añadir unas gotas de limón para darle sabor. No olvidemos que en estos tiempos de invierno con el frio viene bien disfrutar de las tes de sabores o de fruta fresca. Compartiré la receta del ponche tradicional al final.
Socialización
La socialización es una parte integral en la vida del ser humana. A través de la socialización es como aprendemos comportamientos, compartimos tradiciones, cultura y nos integramos en la sociedad. Aunque algunas veces necesitamos tiempo a solas, el estar completamente en soledad no es recomendable o bueno para la salud mental.
La organización HelpGuide.org nos habla de ocho maneras de lidiar con la soledad. Me siento
solo: 8 maneras fáciles de lidiar con la soledad
Actividades Nuevas Creo que todos nos hemos sentido atrapados en la monotonía de la rutina diaria en algún momento de nuestra vida. Especialmente en los meses cuando no tenemos muchas horas de luz del día. Claro está que no podemos cambiar el tiempo pero si podemos hacer algo diferente para cambiar la rutina. Hay muchas actividades que podemos hacer sin necesidad de comprometer nuestros bolsillos con altos costos. La mejor manera de hacer algo nuevo y divertido es planificando con anticipación. Algunas veces solo tenemos que ser creativos o hacer una pequeña investigación de eventos, clases o celebraciones gratis que hay en la comunidad. Lo mas importante es estar dispuesto a explorar nuevas actividades. Algunas de las actividades nuevas que he estado haciendo este invierno son buscar oro en los ríos, hacer videos para las redes sociales, propagar hortensias, y ser voluntaria en eventos comunitarios.
En resumen, la lista de cosas para disfrutar el invierno son:
Esfuérzate en ver las cosas positivas y en enfocarte en las cosas que te traen alegría. Alimenta tu cuerpo a través de una alimentación balanceada, e hidratación. Pasa tiempo con las personas que te hacen feliz, desarrolla nuevas amistades y prueba algo nuevo que te permita salir de tu zona de confort y a la vez te distraiga de la rutina diaria.
Evita el consumo de drogas o el juego para hacer frente al estrés o la soledad. Si siente que está teniendo problemas en estas áreas no dude en buscar ayuda.
Comuníquese con la agencia al 503-842-8201 para obtener más información sobre el tratamiento de problemas de prevención de drogas o adicción al juego de azar.
Llame a la línea de ayuda para problemas de adicción al juego de Oregón: 1-877- mylimit (1-877-695-4648)
Chatee con un asesor de adicción al juego en línea en www.opgr.org Aquí les dejo la Receta de ponche tradicional
Ingredientes
½ cana pelada y en cortada en trozos.
1 libra de Tejocote entero.
1 libra de Manzana picada en pedazos pequeños y sin la semilla.
1 libra de guayaba partida en dos.
1 pina pelada y picada en pedazos pequeños.
300 gramos de tamarindo sin cascara.
100 gramos de flor de Jamaica
3 trocitos de canela
1 taza de Azúcar morena o al gusto
Modo de preparación
En una olla se ponen cinco litros de agua, se añade la canela, la caña y el tejocote y se le prende a juego medio. Después de 20 minutos se le añaden el resto de los ingredientes. Se deja hervir por otros 40 minutos y estará listo para saborear.
Acerca de la autora “Angelica Ortiz”
La autora es graduada de la universidad de Eastern Oregón University con una licencieatura en estudios integrados en salud pública y negocios. Es inmigrante mexicana, reside en el condado de Tillamook y trabaja para Tillamook Family Counseling Center y Tillamook Bay Community College.
Strategies to enjoy winter
The seasons of the year bring changes to our environment. These changes are necessary for natural life to continue its course. The seasons present themselves differently according to the geographic location of the place. In Tillamook County the seasons allow us to enjoy the beauty of our green forests since the temperatures are cold but not extreme. Although on the other hand we must accept that sometimes the winter weather affects our mood in a negative way. That is why I have decided to talk about five simple strategies that we can implement every day during winter to enjoy and avoid the melancholy of the season.
These are the five strategies; positive attitude, healthy eating, hydration, socialization, and new
activities.
Positive attitude
By concentrating on positive thoughts and the things that bring us joy, we force our mind to change its attitude. It is so easy to focus on the things that are going wrong. We all have things happen that bring us down, someone speaks badly about us, our partner gets angry too often, our children don’t seem to listen to what we say to them, and many more circumstances that we can complain about. But what if we focus on concentrating on the things that bring us joy, and the things that we do have control over. Like for example our positive attitude, and the way we perceive what happens around us.
One way we can create positive feelings is through writing. We can write down why we are grateful today. It can be something as simple as “I am grateful that I can see the rain and not get wet.” Or “I am grateful that it is a new day.”
You don’t need to be a professional writer to start a journal, nor do you need to stress about writing correctly, using correct punctuation or fancy words. Remember when you do this activity for yourself. You can use any notebook, and you can even use your phone using the available apps. Also the TFCC prevention group has journals that they can provide you totally free. For your free personal journal, contact Angelica Ortiz angelicao@tfcc.org.
Healthy Eating
We all know or have heard of the importance of healthy eating. There are local places where
you can get valuable, medically supported information to help you implement a balanced diet.
Some of the places are your local health center and the following diabetes prevention website.
Preventing Type 2 Diabetes | Diabetes | CDC.
Hydration
We should also not forget about hydration. Many times in the cold we forget the importance of drinking water. According to the Mayo Clinic Association, the water recommendation depends on physical activity, the weather, and the health of each person. For more information, read the following article. Water: How much should you drink every day? – Mayo Clinic
Some tips to increase water consumption are to use measuring bottles to measure the amount of water, prepare it in the morning and drink it during the day. We can also add a few drops of lemon to give it flavor. Let’s not forget that in these cold winter times it is good to enjoy flavored teas or fresh fruit. I will share the recipe for traditional punch at the end.
Socialization
Socialization is an integral part of human life. Through socialization is how we learn behaviors, share traditions, culture and integrate into society. Although sometimes we need time alone, being completely alone is not advisable or good for mental health.
The HelpGuide.org organization tells us about eight ways to deal with loneliness. I feel lonely: 8 easy ways to deal with loneliness
New Activities
I think we have all felt trapped in the monotony of the daily routine at some point in our lives. Especially in the months when we do not have many hours of daylight. Of course we cannot change the time but we can do something different to change the routine. There are many activities that we can do without having to commit our pockets to high costs. The best way to do something new and fun is to plan ahead. Sometimes we just have to be creative or do a little research on free events, classes, or celebrations in the community. The most important thing is to be willing to explore new activities. Some of the new activities I’ve been doing this winter are looking for gold in rivers, making videos for social media, propagating hydrangeas, and volunteering at community events.
In summary, the list of things to enjoy in winter are:
Strive to see the positive and focus on the things that bring you joy. Fuel your body with a balanced diet and hydration. Spend time with people who make you happy, develop new friendships and try something new that allows you to get out of your comfort zone and distract you from the daily grind.
Avoid drug use or gambling to cope with stress or loneliness. If you feel you are having trouble in these areas do not hesitate to seek help.
Contact the agency at 503-842-8201 for more information on drug prevention or
gambling addiction treatment.
Call the Oregon Gambling Addiction Helpline: 1-877-mylimit (1-877-695-4648)
Chat with a gambling addiction counselor online at www.opgr.org
Here is the recipe for traditional punch
Ingredients
• ½ peeled and chopped sugarcane.
• 1 pound of whole Tejocote (you can find this fruit in Mexican stores).
• 1 pound of apple, chopped into small pieces and without the seed.
• 1 pound of guava, cut in half.
• 1 pineapple, peeled and chopped into small pieces.
• 300 grams of tamarind without shell.
• 100 grams of hibiscus flower
• 3 pieces of cinnamon
• 1 cup of brown sugar or to taste
Preparation method
In a pot, put five liters of water, add the cinnamon, sugarcane and tejocote and turn on medium heat. After 20 minutes, add the rest of the ingredients. Let it boil for another 40 minutes and it will be ready.
About the author “Angelica Ortiz”
The author is a graduate of Eastern Oregon University with a bachelor’s degree in integrated studies with two minors, community health and business administration. She is a Mexican immigrant, resides in Tillamook County, and works for Tillamook Family Counseling Center and Tillamook Bay Community College.
by Michelle | Jan 9, 2025 | Featured, Uncategorized
Many of us view the new year as a new beginning. Full of hope and optimism, we might be thinking of goals or changes we would like to achieve. Common themes are weight loss, better sleep habits, eating healthier, and being more active. Over many years as a fitness instructor, I have watched my classes swell in number in January, only to see my numbers return to normal by March. I, myself, am guilty of setting ambitious goals and not always sticking with them. What is it about change that is so hard for us? And what is the secret sauce for people who succeed at making changes?
As you can imagine, the answers to those questions are complex. One thing is tried and true and backed by research. We have to be ready for change. What does readiness look like? There is a model, called the Transtheoretical Model (TTM), that describes the various levels of readiness for behavior change. It can be helpful to understand this model and what each stage looks like. We can then use the model to identify which stage we are at for any given behavior we hope to change. Once we are aware of our level of readiness, we can begin to identify what motivates us to progress to the next level.
Model of Behavior Change
There are six stages to the TTM. Mind you, there were only five stages when I first learned this but I love the one that has been added. You’ll see why.
1. Precontemplation: No acknowledgment of a problem and no consideration of change
2. Contemplation: Acknowledgment of a problem and serious consideration of change in the future
3. Preparation: Initiation of some behavioral change
4. Action: Substantive behavioral efforts lead to alteration of the previous pattern
5. Maintenance: Change is sustained through continued effort
6. Termination: There is no desire to return to prior negative behaviors
To illustrate this model, I will use an example from my own experience. I used to be a night owl, going to bed at 11 o’clock and dragging myself out of bed in the morning at six or seven, depending on my obligations. Often, I was getting 8 hours of sleep, so I really didn’t consider this to be a problem. For a long time, I was in the Precontemplation stage regarding my sleep habits. They were out of sight and out of mind.
At some point, I realized that, too often, I was not getting enough sleep, which left me feeling run down and susceptible to getting sick. I noticed that I was snacking late at night which led to weight gain. I also realized I was wasting a lot of time watching TV in the evening. I began to wonder if my priorities were out of alignment and how changing my sleep habits might play a role in that. This is the Contemplation stage of behavior change, a time of dawning awareness that things are perhaps not as they should be.
The issues I was becoming aware of, motivated me to want to change my sleep patterns. Any Preparation stage for changing sleep habits will likely involve your alarm clock. Gradually, I began to work my way toward a 10:00 PM bedtime and a consistent 6:00 AM wake time. I was not always successful but was on the front end of developing new habits, using my alarm clock as my guide.
Before long, my sleep routine became consistent, keeping the same bedtime and wake time during both weekdays and weekends. I enjoyed having extra time in the morning for exercise, reading and prayer and began shifting my bedtime even earlier, to my current 9:00 PM “hard stop” and my 5:00 AM (sometimes earlier) wake time. This process took me from Action stage to Maintenance stage which I enjoy today.
Yes, I enjoy my sleep routine. It allows me to start my day off on the right foot. Watching less TV at night means fewer wasted hours of my day – and fewer calories too! I have more mental and physical energy and I am rarely sick. This is how we come to the Termination stage, where we no longer desire the former behavior because it no longer serves us. We come to prefer our new behaviors because we feel better than before, gaining a greater sense of control, or agency, over our lives.
Spend some time thinking about your own desires for behavior change. Start with something you believe you can change and then work your way through the stages of this model. I should add that this process can take a long time – sometimes a lifetime! It took me twenty years to transition my sleep patterns and the timeline was determined by my levels of awareness, readiness and motivation along the way. What are you ready to change?
AUTHOR: Michelle Jenck, Adventist Health Tillamook Director of Community Well-Being
