by Michelle | Aug 23, 2019 | Being Well, Eat Well, Recipes
Pam Russell earlier in her journey
Pam Russell’s health journey, like so many others’, has had its ups and downs. Along with recovering from cancer and dealing with other life stresses, Pam has often been frustrated with her weight. As so commonly happens, it seemed there were always issues that got in the way of making lasting health behavior changes. She tried different “quick-fix” approaches, including a liquid diet, but she knew she was not on the right path. “For one thing, I wasn’t learning anything about making healthier choices,” she said, “Plus, I was spending all this money and not seeing the results I wanted. I knew I needed to change my approach but I didn’t know where to start.” Pam admits she was hoping to find a “magic pill” but she was also open to making a long-term commitment to change.
Pam learned that her risk for cancer reoccurrence would be reduced with healthier eating habits and better weight management. Highly motivated after going through cancer recovery, she asked her primary care provider for advice on how to improve her eating habits. Based on the success of other patients and knowing Pam was searching for a convenient solution, her care provider suggested she consider Weight Watchers.
After looking into the program, there were several elements that appealed to Pam. “I’ve learned so much!” she emphasized. “Choosing foods that are right for my goals and tracking what I eat has helped me eat differently.” Pam likes the app that is part of the program and how the points-based system helps with her decision-making throughout the day. What really works for her is that she is changing the way she eats, while also enjoying a better quality of life and sense of well-being.
Pam describes her own “aha” moment as she was learning about food choices. When she realized that fruits and vegetables are nutrient powerhouses that promote health and healing, she found they were much easier to choose and work into her day. She went on to say that what she has learned has totally changed her relationship with food and with eating. After trying many other “quick fixes” and spending a lot of money, she now firmly believes in the power of relatively simple food choices that can make such a big difference. Since, starting this journey, Pam has lost weight, reduced her cholesterol levels and she feels great.
Initially, Pam focused solely on changing her eating habits. Now that she has established a sense of routine around her eating habits, she has added exercise back into her daily life. She says, “adding exercise helped me bust through some of my weight-management plateaus and it also keeps me motivated.” She enjoys participating in group fitness classes at the Y and the sense of community and support they provide.
After the interview, Pam shared an observation of why she believes she and so many others come to the Y. “We go there to heal,” she said. “At least, I know that’s what it has done for me and I think that’s why a lot of other people are there too.”
There are many supports available to people seeking to improve their eating habits, including on-site nutrition services at Tillamook County Community Health Centers, Adventist Health & Rinehart Clinic as well as community programs like CHIP, Cooking Matters, Diabetes UnDone and Diabetes Prevention Program classes offered at the YMCA. Be sure to check with your primary care provider to see what options are available to you and if they are covered by insurance. For more information about local health and wellness programs, visit tillamookcountyhealthmatters.org or follow Tillamook County Wellness on Facebook, Twitter and Instagram.
by Guest | Aug 10, 2019 | Eat Well, Recipes
Recipe & Photo Source: American Diabetes Association Diabetes Food Hub
Prep Time: 10 min
Cook Time: 17 min
Servings: 6
Serving Size: 1 Cup
Ingredients
1 tablespoon canola oil
2 pounds chicken tenderloins
¼ cup light Italian salad dressing
3 Tablespoons balsamic vinegar
Salt and pepper to taste (optional)
1 teaspoon honey
1 teaspoon crushed red pepper flakes
1 pound asparagus (ends trimmed)
½ cup shredded carrots
1 cup cherry tomatoes (halved)
Directions
- Preheat skillet over medium-high heat.
- Add the oil and swirl to coat the pan, then add the tenderloins to the skillet in a single layer. Lightly season the chicken with salt and pepper, if using. Cover and cook for 7 minutes.
- While the tenderloins are cooking, make the balsamic dressing: Combine the Italian dressing, honey, balsamic vinegar and crushed red pepper flakes in a bowl. Whisk until combined.
- Turn chicken tenderloins and add half of the balsamic dressing to the skillet. Cover and cook for 3 minutes.
- Remove chicken tenderloins from the skillet. Add carrots, asparagus and cherry tomatoes. Cover and cook for 5 minutes, or until the vegetables are done to your preference.
- Add chicken back into the skillet along with the remaining balsamic dressing. Cover and warm through, approximately 2 minutes.
by Guest | Jul 18, 2019 | Recipes
Recipe & Photo Source: FoodHero.org
Number of servings: 9
Time for preparation (including preparation and cooking): 45 minutes
Ingredients:
TOPPING
1⁄2 cup packed brown sugar
1⁄2 cup flour
1⁄2 cup old fashioned rolled oats
1⁄4 cup melted margarine
FRUIT FILLING
3 cups chopped rhubarb
3 cups blueberries
2 Tablespoons cornstarch
1⁄2 cup sugar
1 cup cranberry juice
1 teaspoon vanilla
Directions:
- Mix the brown sugar, flour and oats in a bowl. Stir in the margarine. Set aside.
- Spread the rhubarb and blueberries in an 8-inch baking dish.
- In a 2-3 quart saucepan, mix cornstarch and sugar and stir in the juice. Cook over medium heat until thickened, stirring constantly.
- Add the vanilla and pour mixture over the rhubarb and blueberries.
- Crumble the oat mixture on top of the fruit.
- Bake at 350 degrees for 45 minutes.
- Serve warm or cold. Refrigerate leftovers within 2 hours.
Notes
- Try strawberries instead of blueberries.
- Use apple or grape juice instead of cranberry juice
by Guest | Jul 11, 2019 | Recipes
Recipe & Photo Source: American Diabetes Association, www.diabetesfoodhub.org
Prep time: 15 min
Cook Time: 1 hour 10 min
Servings: 4
Ingredients
4 frozen salmon filets (4-ounce each, thawed)
1 tablespoon olive oil
1 tablespoon grill seasoning (no salt – Mrs. Dash Steak Grilling Blend)
4 cups romain lettuce (chopped)
½ cup red onion (thinly sliced)
1 cup cucumber (thinly sliced)
1 ripe avocado (peeled, seeded and sliced)
¼ cup lime juice
1 tablespoon olive oil
1 teaspoon Dijon mustard
1 teaspoon stevia
¼ teaspoon salt
Directions
- Preheat indoor or outdoor grill.
- Pat the thawed salmon filets dry with a paper towel. Brush each side with the olive oil and season with the no-salt grill seasoning.
- Grill the salmon filets on each side for 4-5 minutes, or until just cooked through. Set aside.
- Build each salad starting with 1 cup of Romaine lettuce, top with 1/4 of the sliced onion, 1/4 cup of the sliced cucumber, the grilled salmon filet and 1/4 of the sliced avocado, Repeat for remaining three salads.
- In a small bowl, whisk together the lime juice, olive oil, Dijon mustard, Stevia, salt and pepper. Drizzle the dressing over each salad.
https://www.diabetesfoodhub.org/recipes/grilled-salmon-and-avocado-salad.html
by Guest | Jul 4, 2019 | Eat Well, Recipes
Article provided courtesy of the Tillamook County Pioneer, a Tillamook County Wellness partner.
By Dana Zia, The Golightly Gourmet
“For me, making a salad is as much a joy as eating one.” -Alice Waters
This is the time of year I crave salads. I can’t get enough of the fresh yummy flavors after a winter of braising and heavy dishes. Some folks find that making a really great salad can be intimidating but honestly it is quite easy. There are a few simple tips to making successful salads. Try to use as many “in season” and local veggies as possible. The fresher the veggies and greens, the better it tastes. (Remember those tasteless iceberg salads from days of old?) Sprinkle a few toasted nuts, chopped herbs and some goat cheese on your salad and you will make any salad special. Edible flowers also add a lovely extra dimension.
I also highly recommend you make your own salad dressings. I keep about 3 different homemade salad dressings in the fridge at all times. Homemade dressings bring a bowl of ordinary greens to life. They are incomparable in flavor and are not loaded with preservatives you can’t pronounce.
When you get in a rut, look up some new recipes and give them a try. Also remember that whatever you cooked last night goes great on the salad. For example; one night we roasted a free range chicken and some root vegetables. For lunch the next day, I had pre-made salad with roasted chicken and root veggies and a garlic vinaigrette. Incredible.
The most important thing with salads is to be imaginative and to experiment. They are not rocket science. Have fun! Here are some simple salad dressings to get you inspired.
Garlic Herb Vinaigrette
This one can be easily modified by using whatever herbs you have on hand.
3-4 tablespoons of really good cider vinegar
Juice of one lemon
1 tablespoon of Dijon-style mustard
½ cup of olive oil
1 large shallot, chopped
3 -5 cloves of garlic, chopped
1/2 cup of fresh parsley leaves
½ cup of fresh tarragon leaves
½ teaspoon of sea salt
Black pepper to taste
In a blender, add the vinegar, lemon juice and mustard and blend for a few moments. With the blender low, slowly add the olive oil in a steady stream so it will emulsify. Toss in the chopped shallot, garlic and herbs and blend some more. Add the salt and pepper to taste. This can last for a long time in the fridge.
Balsamic Vinaigrette
The type of vinegar you use will make a huge difference in this dressing. Getting an aged balsamic vinegar from Italy is always ideal but any balsamic will do.
3-4 Tablespoon of a aged balsamic vinegar
1-2 tablespoons of agave syrup or sugar
1 teaspoon of herbs de provence
1-2 garlic cloves minced
½ cup of olive oil
½ teaspoon of sea salt
A few cranks of black pepper
Throw everything except the olive oil in a blender and blend for a few seconds. Then, while the blender is on low, slowly drizzle in the olive oil in a steady stream so it will emulsify. Adjust the seasonings and enjoy! You can also put all the ingredients in a glass jar and shake up but I like to do it in the blender so that it is creamy.
Shining Star Berry Vinaigrette
My all-time favorite salad dressing. Use whatever berry is in season but my favorite is blueberries. This dressing is fantastic on a bed of greens, chopped green onions, berries, feta cheese and roasted almonds.
1 cup of berries, washed
1-3 tablespoons of agave syrup or sugar (depending on how sweet the berries are)
1 large shallot, chopped
¼ cup of chopped fresh basil or rosemary
2-3 cloves of garlic, minced
7 – 8 tablespoons of a balsamic vinegar
½ cup of olive oil
Toss the berries, sugar and shallot into a blender and whip until smooth, then add the basil, garlic and vinegar and blend again till smooth. While the blender is still going slowly add the oil and then let it blend till it looks like a creamy, yummy mixture that you can’t wait to taste. Turn off the blender before you do that, of course.
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by Guest | Jun 20, 2019 | Recipes
Recipe & Photo Source: FoodHero.org
Number of servings: 2
Time for preparation (including preparation and cooking): 20 minutes
Ingredients:
1 cup cooked brown rice
1⁄2 cup nonfat or 1% milk
1⁄2 teaspoon cinnamon
1 cup chopped fruit (try a mixture – apples, bananas, raisins, berries, peaches)
2 Tablespoons chopped nuts (try unsalted walnuts or almonds)
Directions:
- Combine cooked rice, milk and cinnamon in a microwave safe bowl. Microwave on HIGH for 45 seconds. Stir and heat for another 45-60 seconds, or until rice mixture is heated through.
- Divide rice mixture between two bowls. Top with fruit and nuts. Serve warm.
- Refrigerate leftovers within 2 hours.
Notes
- Use a combination of fresh, canned, frozen and dried fruit in this recipe.
- You can use any leftover cooked grain in this recipe. Try white or wild rice, quinoa, barley or oatmeal.
