by Guest | Jun 23, 2021 | Move Well
As the saying goes, if you love your job, you’ll never work a day in your life. Sarah Patterson did not set out to have the career she has fallen in love with but she is grateful for it every day. Her journey began when she enrolled as a student at TBCC and learned she had to take PE classes to meet the degree requirements. Through a local partnership, she was able to take those classes at the Tillamook YMCA. As Sarah recalls, “I signed up for the Step & Sculpt class. It was really hard. I weighed 250 pounds and I couldn’t even get through the first 10 minutes of class without having to stop and take a break.” Committed to her education goals, Sarah stuck it out and attended the class three days a week for the entire term despite the challenge.
While her initial motivation was to complete her degree requirements, the changes she began to notice in herself added more motivation to keep going. “Within a month I saw weight loss, body changes, I felt stronger. It felt good to move.” With newfound confidence and skills, Sarah joined other classes, trying everything from Boot Camp to Zumba.
After a year of taking fitness classes, one of the instructors approached Sarah about subbing, noting how quickly Sarah picked up the movement patterns. “I was nervous but I agreed to do it,” she says and, after subbing one class, Sarah had that ‘aha’ moment, thinking, “This is what I want to do.” After subbing for the Zumba class over the summer, Sarah took the training to become a certified Zumba instructor. Her enthusiasm and ability to learn quickly caught the attention of the Group Fitness Coordinator who asked her to pick up additional certifications.
Every step of the way, Sarah felt like she was venturing outside of her comfort zone but she kept an open mind and pursued each new training relying on the trust others had placed in her. “It was very exciting. Before I knew it, I was teaching 10 classes a week.” She continues, “Every day I drive to work and can’t believe this is my life. I just feel so shocked and grateful that this is my job.”
At first, fitness was a side gig for Sarah as she continued her work as a longtime waitress. She began looking for ways to get more hours at the Y to make it a full-time career. It was a risk, leaving steady work in the restaurant industry but she felt she had to make that leap and began working in childcare at the Y. Having lost 75 pounds by this point, Sarah found that she had the energy and passion to get the kids moving and having fun. “I love my job working with kids because it relates so much to my role as a fitness instructor,” she says. During the covid pandemic, while the Y was offering a hybrid learning environment, Sarah was able to use her skills to guide student PE sessions, noting that it was great to see kids learning about how physical activity changes their bodies.
Passionate and enthusiastic, Sarah plans to keep learning and growing into her new career. She is looking into becoming a personal trainer and bringing Zumba back to the college as a PE credit class. She loves teaching and hopes to have the same impact others had on her. “I hear from students all the time about how these classes are changing their lives,” she says. And, for those who are nervous about trying something new, Sarah has important advice based on her own journey, “Not everyone starts out as someone who has done sports their whole life or is super fit.” Even though Sarah has lost 75 pounds, she is quick to point out that this is more about how we feel than how we look. This transformation has translated to other areas of her life. Overall, Sarah says she is a much happier person, a better partner and mom to her son. When asked what advice she would give to others, Sarah encourages others to not be afraid to try something new. “Listen to that inner voice, be willing to step out of your comfort zone and see where it takes you.”
AUTHOR: Michelle Jenck, Adventist Health Tillamook Director of Community Well-Being
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | Jun 16, 2021 | Move Well
On a beautiful Friday morning, I got a call at 9 am from Cami Aufdermauer whom I had yet to meet. I had been connected with her to do a brief interview about her new Facebook page, Tillamook County Adventures, where she has been sharing stories and strategies for paddle boarding and kayaking in Tillamook County. Little did I know, I would be doing the interview while out on the water with her later that afternoon.
As Cami pointed out while we paddled through the Hoquarten Slough, this freedom to explore without needing too much prior planning is something she has taken advantage of during the pandemic. As the Executive Director of the Tillamook County Habitat for Humanity, this past year of remote meetings and virtual work has opened up new flexibility in her work-life balance. With the stay-at-home orders, Cami took the opportunity to explore the area by water: “You can grow up in a place, and think you know everything about your hometown, but it always shocks me that I can live here for 36 years and say ‘This is the first time I’ve seen this and it’s two miles from my house.’ It just reminds me of how grateful I am.”
So how did she get started? Cami started joining Facebook groups for people who were new to paddle boarding and kayaking, and she slowly started acquiring the gear needed to hit the water. She points out that there are a range of “luxuries” that can be added to your trips, such as waterproof bags or cases for phones, cup holder attachments for drinks, or anchors for holding in place while taking a moment to read a few pages of a book while on your kayak. But the valuable piece is the life jacket – she points out that investing in one that is comfortable and fits well means you are most likely to wear it while out on the water.
Cami recommended the Hoquarten Slough in Tillamook as a great place for new paddlers: It is slow-moving with an easy-entrance dock in the center of Tillamook at the Sue H. Elmore Park. As someone who has spent very little time on a paddleboard, I can vouch for the ease in getting comfortable on the water at the slough (and even for standing up on the paddleboard!) It was a beautiful and relaxing afternoon paddling through the winding slough, and it was wonderful to meet a few new people who were just as excited about exploring Tillamook County.
And this connection is what really sparked the Tillamook County Adventures Facebook page – as Cami pointed out, “collectively, we have been to a lot of places” and although people might be inspired by photos or videos, they may not know how to really get started. The goal of the page is to share their stories and offer opportunities for others to tag along on adventures. As Cami observed, “People are missing out on connection: we can be intentional about getting outside and getting healthy, but that human interaction is more critical than it has ever been.”
Tillamook County has so much to offer: the bay, the oceans, the hiking, the bike paths, the rivers, and more. So if you’re interested in connecting with others who are looking to explore the beautiful areas around us, check out the Tillamook County Adventures Facebook page. Many people live in areas where they have to drive hours to overcrowded spots in order to paddle board or kayak, but here it can be as easy as getting a call at 9 am and floating on the water that afternoon. As we paddled back to the dock, Cami offered a final thought: “This is a way to be free and enjoy living in the moment and that’s something I want to practice more of: being present, living in the moment, and enjoying the journey.”
AUTHOR: Ariel Slifka, AmeriCorps VISTA at Tillamook County Community Health Center
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | Jun 10, 2021 | Move Well
Gardening has become one of the most popular activities during the pandemic as people spent more time at home, embraced “grow your own” and enjoyed the win-win-win: fresh air and activity, fresh veggies, berries, fruits and beautiful landscape.
As a Master Gardener, friends and family make regular inquiries (texts with “what’s this plant/flower? Bug? What’s wrong with my plant?” etc. etc.) It’s one of the many joys of being a Master Gardener, helping folks have a positive experience. From year to year, a common question, “Is this a ‘normal’ year?” We all know that normal left the scene some time ago … especially this year, my answer is “no, this is not a normal growing year.” I was watering in APRIL! What?!? And, our garden was “in” by early May. During a “normal” year, we’d be lucky to have the ground dry out enough to plant by Memorial Day. That’s right – planting by Memorial Day, early June is the usual …
The best tips I can provide this year would focus on WATERING, and make plans to make your landscape and gardens “water-friendly.” Consider xeriscaping (low/no water) and native plants are also the best option, but even native plants are going to need supplemental water this year. If you have “new” (planted within the last three to five years) landscape trees, bushes and plants, be sure to regularly water them. New residents (and even long time residents) don’t realize that it can take several years for plants and trees to become established, so during the dry season – yes, we have a dry season on the Oregon Coast, supplemental water is a must.
This is an excellent resource with timely advice on garden chores, fertilizing, pest control, and more from OSU Extension. When in doubt, contact the Tillamook OSU Extension Office for information from local Master Gardeners, https://extension.oregonstate.edu/tillamook
OSU Extension – June Garden Calendar
Oregon State University Extension Service encourages sustainable gardening practices.
Practice preventive pest management rather than reactive pest control. Identify and monitor problems before acting, and opt for the least toxic approach. Conserve biological control agents such as predators and the parasitoids that feed on insect pests.
Maintenance and cleanup
- Prune lilacs, forsythia, rhododendrons and azaleas after bloom.
- Fertilize vegetable garden one month after plants emerge by applying a side dressing alongside rows.
- Harvest thinnings from new plantings of lettuce, onion and chard.
- Pick ripe strawberries regularly to avoid fruit-rotting diseases.
- Use organic mulches to conserve soil moisture in ornamental beds. An inch or two of sawdust, bark dust or composted leaves will minimize loss of water through evaporation.
- After normal fruit drop of apples, pears and peaches in June, consider thinning the remainder to produce a crop of larger fruit.
- Make sure raised beds receive enough water for plants to avoid drought stress.
- Mid-June: If green lawns are being maintained through the summer, apply 1 pound nitrogen per 1,000 square feet to lawns.
- If you want a green lawn, water frequently during periods of heat and drought stress. Irrigate 0.25 inches four to six times per week from June through August. Measure your water use by placing an empty tuna can where your irrigation water lands.
Planting and propagation
- Plant dahlias and gladioli.
Pest monitoring and management
Use chemical controls only when necessary and only after thoroughly reading the pesticide label. First consider cultural, then physical and biological controls. Choose the least-toxic options, and use them judiciously. Some examples include insecticidal soaps, horticultural oils, botanical insecticides, and organic and synthetic pesticides.
- First week: Spray cherry trees for cherry fruit fly, as necessary, if fruit is ripening.
- First week: Spray for codling moth in apple and pear trees, as necessary. Continue use of pheromone traps for insect pest detection.
- Learn to identify beneficial insects and plant some insectary plants, — such as alyssum, Phacelia, coriander, candytuft, sunflower, yarrow and dill — to attract them to your garden. Check with local nurseries for best selections. For more information, see Encouraging Beneficial Insects in Your Garden.
- Blossoms on squash and cucumbers begin to drop; this is nothing to worry about. Cherries may also drop fruit; this is not a major concern.
- Monitor azaleas, primroses and other broadleaf ornamentals for adult root weevils. Look for fresh evidence of feeding (notching at leaf edges). Try sticky trap products on plant trunks to trap adult weevils. Protect against damaging the bark by applying the sticky material on a 4-inch wide band of poly sheeting or burlap wrapped around the trunk. Mark plants now and manage root weevils with beneficial nematodes when soil temperatures are above 55 degrees Fahrenheit. If root weevils are a consistent problem, consider removing plants and choosing resistant varieties.
- Control garden weeds by pulling, hoeing or mulching.
- Control aphids on vegetables as needed by hosing off with water or by using insecticidal soap or a registered insecticide.
- Watch for 12-spotted beetles on beans, cucumbers and squash and cabbage worms or flea beetles in cole crops (cabbage, broccoli, Brussels sprouts). Remove the pests by hand or treat with registered pesticides.
- Birch trees dripping a sticky fluid from their leaves means that aphids are present. Control as needed.
- Use yellow sticky traps to monitor for cherry fruit fly. About 1 week after the first fly is caught, spray cherries at appropriate intervals.
- Last week: Second spray for codling moth in apple and pear trees, as necessary.
- Continue monitoring blueberry, strawberry, cherry and other plants that produce soft fruits and berries for spotted wing drosophila. If these pests are present, use an integrated and least toxic approach to manage the pests. To learn how to monitor and manage spotted wing drosophila.
Trade-name products and services are mentioned as illustrations only. This does not mean that the Oregon State University Extension Service endorses these products and services or intends to discriminate against products and services not mentioned.
Monthly Garden Calendars
AUTHOR: Laura Swanson, Master Gardener since 2004
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | Jun 2, 2021 | Move Well
Tillamook County is home to an abundance of beautiful hikes, beaches, and rivers – and with summer just around the corner, you may be looking for some inspiration on where to start. In honor of National Trails Day coming up on the first Saturday of June, we asked community members what they loved about the trails across Tillamook County:
“My favorite hike is the Kinnikinnick Woods Loop at Sitka Sedge. My cousin and I used to race our horses on those trails when we were kids. I’m so fortunate that it is in my backyard so I still use it, but on my own two feet with my chocolate lab Huckleberry.” – Arica Sears, Deputy Director of the Oregon Coast Visitors Association
“Short Beach is one of my favorite spots to go hiking because It has an incredible view, it is close to my house and I can take my son to look for fossil rocks”
– Angelica Ortiz, National Diabetes Prevention Program Instructor, Tillamook County Family YMCA
“There are so many great hikes on the Oregon Coast and in Tillamook County alone. One of my personal favorites is Cape Falcon trail in Oswald State Park which is one of the last (northern) stops in Tillamook County. The hike is 2.4 miles out (4.8 roundtrip) to the top which brings you to a beautiful overlook spot of Short Sands beach. This hike can be pretty busy during the warmer months, I prefer to hike it early morning in fall or winter. There are lots of big roots on this trail, while it can be tempting to be on your phone to capture the beauty of this hike, its best to keep your eyes on the trail!”
– Shelby Porter, Public Health Program Representative at Tillamook County Community Health Center
“My favorite place? I do love the Neahkahnie Mtn hike. It’s very accessible and the view is unparalleled. I discovered it when I was a kid, exploring with my cousins who lived in Wheeler.”
– Jon-Paul Bowles, Executive Director of the Salmonberry Trail Foundation
“I love Bay Ocean Spit in Tillamook! It’s fun to walk all the way around and see the bay, the bar, and the ocean. Every time I go, it’s a little different. It’s also fun to see the perspective from the other side of the Tillamook Bay.”
– Kelly Benson, Sustainable Relationship for Community Health Coordinator, Tillamook County Family YMCA
“My top favorite is probably the Wilson River Trail: Kings Mtn Trailhead to Jones Creek Trailhead. It offers a great overview of what the Tillamook State Forest has to offer, this route takes you away from the river and the highway noise, leading you up into the greater Wilson River watershed and the Lester Creek valley, in particular. The route offers some rocky cliffs and outcroppings with fantastic views over the valley, as well as giving an opportunity to hike through several ecosystem types, including drier hillsides and wet red alder groves. You’ll feel truly alone out there, a least until you reach the Diamond Mill OHV Area. Crossing the Diamond Mill footbridge is a treat, as this wooden bridge is a beautiful work of art and showcases the gorgeous North Fork of the Wilson River. You also get a peek at the lovely Lester Creek waterfall on the other side of the river. Excellent in the rain or in the sunshine, this route is a challenge and a pleasure.” – Samantha Goodwin, NW Youth Corps, GIS Intern, U.S. Forest Service
If you decide to explore these hikes, consider going-off season or on a weekday to avoid over-crowding, remember to stay on the trail, leave wildlife wild, and pick up & carry your trash back out. It is important that we protect these spaces if we want to continue enjoying their beauty. And keep an eye out this summer for the launch of an interactive map of all the trails in Tillamook County on tillamookcoast.com.
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | May 26, 2021 | Eat Well, Move Well
(Photo Credit: Tillamook Chamber of Commerce)
In and around Tillamook County we have an abundance of small farms and producers offering everything from farm fresh eggs to artisan cheeses, preservatives, roasted coffee, and of course – fruits and vegetables. As farmers market season approaches, it’s easier than ever to support local farmers and makers while also buying fresh, sustainable food items grown right here in Tillamook County.
Tillamook County is home to four farmers markets spreading from Neskowin to Manzanita that are in operation from mid-May to October. That means that no matter where you live, there is a market near you offering a healthy alternative to shopping at the grocery store. At each of these markets you will find locally-grown produce and other food items that are fresher and often less expensive than what you can get in stores. And, many of the markets offer shopping incentives for SNAP customers, making it more affordable and convenient to buy high-quality food for their families.
In 2020, each of the farmers markets in the county had to overcome several hurdles due to the pandemic that included location changes, interruptions in services, and even limitations on vendors and the number of shoppers allowed. As the state begins to reopen, the markets are once again planning in-person events with more updates and changes for 2021.
Neskowin Farmers Market
The Neskowin Farmers Market underwent massive changes in 2020 that required them to move to Neskowin Valley School for the season, and limit their vendors to grocery items only. This year, they are moving again – this time to a more permanent location at the Proposals Art Center, located at the corner of HWY 101 and Summit Road across the highway from the Neskowin Beach Wayside. With this new location comes not only a stunning backdrop, but also private parking for market patrons and room to grow and expand.
The Neskowin Farmers Market opened May 22 and runs through October 2 – making it the longest season of all the Tillamook County farmers markets. You can find them every Saturday from 9 a.m. – 1 p.m. This year their vendor line up includes not only grocery items such as fresh fruits and vegetables, pastured meats, local cheeses, canned goods, and bakery items, but also fresh flowers and plants, wood-fire pizza, fiber arts, photography, jewelry and other arts and crafts. Live music will also be making a comeback.
Pacific City Farmers Market
The only Sunday Market in the county, the Pacific City Farmers Market opens June 13th and runs through Sept. 26th 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. You’ll find fresh fruits and vegetables, honey, cheese, eggs, handcrafted soaps, jewelry, homemade pottery and delicious baked goods. If you prefer a more intimate shopping experience with less of a crowd then this is a perfect market to visit.
Tillamook Farmers Market
The Tillamook Farmers Market opens June 12th and operates every Saturday from 9 a.m. – 2 p.m. until Sept. 25th. 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, kids games, activities and more of the vibrant ambiance that you’ve come to expect, and which was sadly missing in 2020. You will also find a wide array of vendors selling everything from outdoor furniture, homemade rugs and pottery, honey, preservatives, farm-raised meat, cheeses, microgreens, fruits and vegetables, fresh-cut flowers, roasted coffee, nursery trees, and arts and crafts. Towards the end of the season, you can stock up on canned and frozen seafood from several local fishermen offered at discount prices when you buy in bulk.
The Tillamook Farmers Market accepts SNAP payments from customers with an EBT Card, and is enrolled in the Double Up Food Bucks Program (DUFB). That means SNAP customers who spend up to $10 at the Market can receive a $10 DUFB match for additional fruits and vegetables. 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. Certain vendors can also accept Farm Direct Nutrition Program checks.
Manzanita Farmers Market
The Manzanita Farmers Market opens Friday, June 11th at 4 p.m at the Underhill Plaza in Manzanita (635 Manzanita Ave.). This is a brand new location for the Manzanita Farmers Market, which was forced to move in 2020 to the Rex Champ Ball Field due to COVID restrictions. They will be holding an in-person market this year, unlike the drive-through style they started the season with in 2020.
Their new location, which is on the corner of Manzanita Ave and Division Street, is slated to become the new Manzanita City Hall. At just about 1.5 acres, the new space is nearly three times the size of their previous location on S. 5th Street, which allows the market to host a full complement of vendors even under the strictest distancing regulations. So far they have about 45 vendors, making it the largest market in the county and also the only evening market.
With plenty of room to grow, the market now has the potential to accommodate up to 80 vendors at one time – once all COVID restrictions are lifted, of course.
The Manzanita Market also accepts SNAP and Double Up Food Bucks, and certain vendors can accept Farm Direct Nutrition Program checks as payment.
AUTHOR: Sayde Walker, Content Creation Specialist
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | May 12, 2021 | Move Well
Photo Caption: L-R: Michelle Jenck, Community Well-Being Director and Brandan Lym, Rehabilitation Services Director Adventist Health Tillamook, Kaylan Sisco, YMCA Executive Director and Galena Flores, Otago Personal Trainer. This group recently met to coordinate support for people in need of physical therapy services.
Just as we have to “move well” to “be well”, we also have to feel good enough to get moving in the first place. Old injuries, chronic conditions, muscular imbalances, pain and fear can prevent us from getting or staying active. A basic principle of physics states that a body in motion stays in motion and a body at rest stays at rest. This is true for objects like rocks and cars, and it is also true for humans.
There are many challenges to getting and staying motivated to move our bodies. Busy schedules, lack of knowledge or comfort beginning an exercise program, pain and negative experiences can all derail the best of intentions. It is comforting to know there are some interpersonal supports available for people right here in Tillamook County.
Stuck in a Rut: If you are stuck in park and struggling to get active, it can be helpful to explore what is going on “under the hood.” Very rarely is lack of interest in moving simply a matter of being lazy. Even laziness has its reasons. If we feel overwhelmed thinking about starting something new, we won’t be very motivated to get started. Just like a rock needs to be nudged to roll down a hill or a car needs someone to put their foot on the gas pedal to get moving, sometimes people need help getting going too. Recognizing and addressing potential roadblocks is key to moving forward.
If pain is preventing you from getting started, schedule an appointment with a trained therapist who can help identify physical imbalances and guide you through research-based approaches that allow a return to pain-free movement. It may take some time to resolve underlying issues, but that isn’t surprising since imbalances tend to develop over time. There are several options to choose from in Tillamook County, including through Adventist Health Tillamook. According to PT/OT Department Director, Brandan Lym, “If you are interested in receiving therapy services, you can obtain a referral from a medical provider and be seen in either Physical or Occupational Therapy. Those interested in attending Physical Therapy can also self-refer, depending on their insurance plan benefits. People can call 503-815-2291 for more information.”
Another local resource is the Otago program. This program is for individuals who are home-bound and may be struggling with mobility issues or fear of falling. Clients receive an in-home consultation by an occupational or physical therapist and then work in their own home with a personal trainer. The goal of the program is to help people confidently build activity into their daily routine at a pace that works for them. Contact Northwest Senior & Disability Services at 503-842-2770 or the YMCA at 503-842-9622 for more information about Otago and other fall prevention programming such as Qigong and Tai Chi: Moving for Better Balance.
Getting in Gear: If your engine is running but you are struggling to get moving, it is a good idea to explore what activities you enjoy or have enjoyed doing in the past. Enlist the support of family or friends, join a walking group or explore local outdoor areas. Beginning with something fun and rewarding is likely to get you moving. Just as a rock gains momentum as it rolls downhill, our movement activities can be self-perpetuating. The more we move, the more we want to move. For information about joining a local walking group, visit Walking Groups | Tillamook County Wellness.
Live Life in the Carpool Lane: If we are lucky enough to have navigated these challenges and figured out strategies that work for us, we can bring others on board or serve as a guide for others on their own journey. When someone complains about an ache or pain that prevents them from enjoying life, encourage them to visit their healthcare provider to see what they can do to feel better. We can set each other up for success in our own relationships. Offer to go on a walk or hike with someone who is feeling lonely. Invite a friend to join your Zumba or Yoga class. Be the nudge someone needs for inspiration and support to keep moving and living their best life.
For more ideas, visit Tillamook County Wellness Move Well.
AUTHOR: Michelle Jenck, Adventist Health Tillamook Director of Community Well-Being and TCW Coordinator
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
