by Guest | Apr 16, 2025 | Being Well, Eat Well, Featured, Move Well, Uncategorized
By Laura Swanson
Spring-time and the wild harvests begin – friends and family are gathering nettles and fiddleheads, spring mushrooms and more.
Foraging is a great way to supplement your family’s food supply – and there are lots of yummy options, right in your backyard. Foraging is the practice of finding, identifying, and collecting edible plants, fungi, and other food resources in the wild. It’s a way to connect with nature and enjoy the bounty of the natural world.
Foraging for food instead of purchasing it at the grocery store can be a frugal and healthy way to feed your family. It can help you save money, get exercise and bond with your loved ones as you forage together.
Things you find in the forest or along our coastline can enhance usual grocery store purchases or you can go for a full wild harvest meal.
Beginner Foraging
If you are just starting to entertain the idea of foraging, it can be overwhelming and a little scary. You likely worry about picking the wrong kind of mushroom and getting sick. For beginners, there are ways to ease into foraging without needing to worry about poisoning yourself. There are workshops and classes available and several resources (see list below) that can help get you started.
One of the easiest foraging opportunities is dandelions. They are plentiful throughout the spring and summer and the leaves are delicious in salads.
Many people enjoy harvesting from the sea, along our beaches and bays there is an abundance of clams, mussels, seaweeds and more that are edible and available.
It requires knowledge of edible plants and how to identify them safely, as well as responsible harvesting practices.
Edible Wild Plants
Many plants, fruits, and nuts are edible in the wild, but it’s crucial to identify them correctly to avoid poisonous or harmful species.
Some common edible plants include:
-
- Wild Greens: Dandelions, Lamb’s Quarter, Nettles, Watercress
- Berries: Wild Berries (ensure they are ripe and from a safe area)
- Nuts: Acorns, Hazelnuts, Hickory Nuts
- Mushrooms: Puffballs, Chicken of the Woods, Maitake
- Roots: Wild Yams, Ramps
Important Note: Always be 100% certain of your identification before consuming any wild food.
Responsible Foraging Practices
- Know Your Area: Research the plants and ecosystems in the area you plan to forage, and be aware of any potential hazards.
- Respect the Land: Leave no trace, pack out all trash, and avoid disturbing the environment.
- Harvest Sustainably: Take only what you need and leave enough for the plants and wildlife to thrive.
- Be Aware of Contamination: Avoid foraging in areas that may be contaminated with pesticides, herbicides, or other pollutants.
- Check Local Regulations: Some areas may have restrictions on foraging, so check with local authorities before you go.
- Start Small: If you’re new to foraging, start with a few easily identifiable plants and gradually expand your knowledge.
- Consider the Season: Different plants are edible at different times of the year, so be aware of the seasonal availability of wild foods.
Here are some of the edible plants you’ll find during Spring: asparagus, cattail shoots, chickweed, dandelions, milkweed shoots, shaggy mane mushrooms, sheep sorrel, stinging nettles, wild violets, fiddleheads, salmonberries, morels, lambs quarters, and more. This is just a sample of the many edible plants available – spruce tips for tea, later in the season wild rose hips – every season brings more bounty.
Please forage responsibly – do not over harvest, be aware and respectful of public and private lands, always give thanks for the bounty and leave some plants to continue to provide for the wildlife and for next year’s harvest.
Resources: Pacific Northwest Foraging by Douglas Deur
Mushroom Guide – “All That the Rain Promises and More …” by David Arora
Pacific Harvest: A Northwest Coast Foraging Guide by Jennifer Hahn
by Guest | Apr 1, 2025 | Being Well, Eat Well, Featured, Uncategorized
Written by: Leanna Coy, FNP-BC, Freelance Health Writer
Little universes of bacteria, fungi, viruses, and parasites live in and on your body. Known as microbiomes, these tiny worlds impact your overall well-being positively by working together to keep your health in balance. (1) When something throws one of those universes out of balance, your well-being suffers. One powerful microbiome is the one in your gut. This microscopic universe plays a role in balancing immunity, digestion, weight, and even mental health.
What does the gut microbiome do?
The gut microbiome is in the digestive tract. It is a diverse environment containing about 100 trillion microscopic organisms. (2) These organisms serve many functions, including digesting your food, protecting the intestinal wall, and metabolism. (9)
Everyone’s gut microbiome is different. Your gut health begins before birth with bacteria and DNA passed on from your mother. (7) The diet you consume in infancy, whether breast milk or formula, continues the development of your gut microbiome. This continues to evolve throughout your life. Factors such as the foods you eat, medications you take, genetics, and age all determine the makeup of your gut microbiome.
How it affects digestive health
Your gut microbiome keeps the lining of your intestines intact and helps protect the walls from cancer cells. (2) It breaks down products passing through to make sugar for energy and to balance glucose. When an imbalance in the gut microbiome occurs, it’s called dysbiosis. (4) Dysbiosis may cause your body to begin working against you. This can lead to various diseases in the digestive tract:
- H. pylori
- Small intestinal bacterial overgrowth (SIBO)
- Inflammatory bowel diseases like ulcerative colitis and Crohn’s disease
- Digestive issues such as diarrhea or constipation
How it affects weight
Obesity is an excess of body fat. It’s a chronic disease that affects a person’s quality of life and overall health. In the United States (12):
- 1 in 5 children are obese
- 2 in 5 adults are obese
An overgrowth of certain bacteria or lack of variety in the bacteria in the gut microbiome can contribute to obesity. (9) The microbes in the gut produce substances known as metabolites. (2) Metabolites are substances the body makes or uses when breaking down food, medicines, or tissue in a process known as metabolism. Your metabolism creates the energy needed for growth and maintaining your health. Metabolism also removes toxins from the body. (3)
When dysbiosis occurs in the digestive system, the body’s metabolism does not work correctly. The imbalance changes hormones in the gut, which affects how the body stores fat. These hormones also regulate appetite and food intake. Changes to these contribute to increased body fat. (9)
How it affects heart health
Cardiovascular disease is the number one cause of death in the United States. Every 33 seconds, someone dies from cardiovascular disease. (11) People with cardiovascular diseases may have more inflammation producing gut microbiome. (10) Dysbiosis damages the lining of the intestines by creating chronic inflammation. The inflammation allows the intestines to release more toxins into the bloodstream. (8) Cardiovascular diseases linked to dysbiosis in the digestive tract include:
- Hypertension: gut bacteria affects blood pressure regulation
- Heart failure: circulating toxins from leaking from intestines increase generalized inflammation
- Atherosclerosis: gut bacteria found in plaque that lines artery walls
- Myocardial infarction: increased severity of attack
How it affects diabetes
An imbalance of certain bacteria in the gut that helps produce energy is linked to Type 2 diabetes. The dysbiosis, in this case, causes impaired glucose tolerance. The body’s ability to regulate blood sugar with insulin decreases. This leads to blood sugars getting pushed higher (10)
How it affects mental health
Similar to diabetes, a high number of Americans experience mental illness. Every year:
- 1 in 5 adults experience mental illness
- 1 in 6 children 6-17 years old have a mental health disorder
Mental illness encompasses a variety of disorders, including:
- Anxiety
- ADHD
- Bipolar
- Borderline personality disorder
- Depression
- Psychosis
- Schizophrenia
Mental illness is complex and not the result of a single event or cause. Genetics, environment, and lifestyle all factor into a person’s mental health. (14)
The gut microbiome plays a role in producing and regulating neurotransmitters. Neurotransmitters are substances that send messages between nerve cells. (15) Dopamine and serotonin are neurotransmitters used in the balance of mental health. (13) Low levels of serotonin can contribute to depression. (15) When there is a lack of diversity in the gut microbiome, issues like anxiety, depression, schizophrenia, and bipolar disorder can occur. (15)
What to do to keep your microbiome healthy
The standard American diet contributes to many problems with the gut microbiome. Highly processed foods can change your gut microbiome with the amount of fat, sugar, and low fiber they contain. (6) The changes to the gut microbiome can trigger genetic shifts that get passed on to the next generation. (6) Dysbiosis occurs and triggers inflammation. Chronic inflammation leads to chronic diseases such as diabetes, obesity, and heart disease.
- Sugar alternatives, such as aspartame and saccharin, change the microbiome balance.
- Food additives, such as emulsifiers, reduce diversity in the microbiome.
- Some restrictive diets, such as vegan, raw food, or gluten-free diets, are problematic due to their lack of microbiome diversity. (2)
Improving the gut microbiome can occur quickly with dietary changes. Researchers see changes within days to two weeks. (2) Take steps to balance your microbiome.
- Eat a variety of foods. Food variety keeps the microbiome diverse. A low diversity of organisms is a common theme in the health issues related to the microbiome. When there is diversity, the microorganisms work together to keep everything in balance.
- Limit consumption of processed foods. Several additives in processed foods can change the balance of the gut microbiome. Some of these additives trigger hormonal problems that lead to inflammation and chronic health issues. By limiting the number of processed foods you eat, you can help reduce gut inflammation.
- Keep things moving. Regular bowel movements turn over the old and bring in new microorganisms. Eat foods high in fiber, such as fruits, vegetables, beans, and legumes. Staying active and consuming water throughout the day will help to keep things moving along.
- Limit chemicals. Chemicals such as alcohol and tobacco act like pollutants in your system. Chronic exposure to these chemicals will keep your microbiome from flourishing. Limit the use of these pollutants. Additionally, overuse of antibiotics can wipe out the good and bad bacteria. Limit the use of antibiotics to only when necessary.
- Prebiotics. Prebiotics are foods your digestive system cannot completely digest, but they nourish microorganisms in the gut. (16) Feed your microbiome with prebiotic foods:
- Garlic
- Onions
- Bananas
- Asparagus
- Wheat and whole-grain products
- Apples
- Jicama
- Probiotics. Probiotics are live microorganisms that aid with digestion and bowel function. (15) Eating foods with probiotics helps keep the digestive tract healthy. The probiotics work with prebiotics to keep the microbiome in balance. Probiotic foods include:
- Yogurt
- Kombucha
- Kefir
- Sauerkraut
- Kimchi
- Buttermilk
Taking care of your gut microbiome is likely an area of your health that you never considered. But the trillions of microorganisms inside your digestive tract play an important in your overall well-being. You can keep the balance of your gut microbiome in check by eating a variety of foods, limiting processed foods, and avoiding toxins. The impact may change your life.
REFERENCES:
- National Cancer Institute, NCI Dictionary of Cancer Terms. Microbiome. https://www.cancer.gov/publications/dictionaries/cancer-terms/def/microbiome
- Valdes, A., Walter, J., Segal, E., & Spector, T. (2018). Role of the gut microbiota in nutrition and health. BMJ, 361. DOI: https://doi.org/10.1136/bmj.k2179
- National Cancer Institute, NCI Dictionary of Cancer Terms. Metabolite. https://www.cancer.gov/publications/dictionaries/cancer-terms/def/metabolite
- Cleveland Clinic. (April 16, 2024). Dysbiosis. https://my.clevelandclinic.org/health/diseases/dysbiosis
- Corliss, J. November 1, 2023. How a healthy gut helps your heart. Harvard Health, Heart Health. https://www.health.harvard.edu/heart-health/how-a-healthy-gut-helps-your-heart
- Shi, Z. (2019). Gut microbiota: An important link between Western diet and chronic disease. Nutrients, 11(10), 2287. DOI: 10.3390/nu11102287
- Yao, Y., Cai, X., Ye, Y., Wang, F., Chen, F., and Zheng, C. (2021). The role of microbiota in infant health: From early life to adulthood. Frontiers in Immunology, 12. doi.org/10.3389/fimmu.2021.708472
- Patterson, E., Ryan, P., Cryan, J., Dinan, T., Ross, R., Fitzgerald, G., & Stanton, C. (2016). Gut microbiota, obesity, and diabetes. Postgrad Medical Journal, 92(1087), 286-300. DOI: 10.1136/postgradmedj-2015-133285
- Vetrani, C., DiNisio, A., Paschou, S., Barrea, L., Muscogiuri, G., Graziadio, C., Savastano, S., & Colao, A. (2022). From gut microbiota through low-grade inflammation to obesity: Key players and potential targets. Nutrients, 14(10), 2103. DOI: 10.3390/nu14102103
- Tang, W.H., Kitai, T., & Hazen, S. (2017). Gut microbiota in cardiovascular health and disease. Circulation Research,120(7), 1183-1196. DOI: 10.1161/CIRCRESAHA.117.309715
- U.S. Centers for Disease Control and Prevention. Heart Disease Facts, October 24, 2024. https://www.cdc.gov/heart-disease/data-research/facts-stats/index.html
- U.S. Centers for Disease Control and Prevention. About Obesity, January 23, 2024. https://www.cdc.gov/obesity/php/about/index.html
- Xiong, R., Li, J., Cheng, J., Zhou, D., Wu, S., Huang, S., Saimaiti, A., Yang, Z., Gan, R., & Li, H. (2023). The role of gut microbiota in anxiety, depression, and other mental disorders as well as the protective effects of dietary components. Nutrients, 15(14), 3258. DOI: 10.3390/nu15143258
- National Alliance on Mental Illness. About Mental Illness. Mental Health Conditions. https://www.nami.org/about-mental-illness/mental-health-conditions/
- National Cancer Institute, NCI Dictionary of Cancer Terms. Probiotic. https://www.cancer.gov/publications/dictionaries/cancer-terms/def/probiotic
- Catanese, L. (2024, May 15). Prebiotics: Understanding their role in gut health. Harvard Health Publishing. https://www.health.harvard.edu/nutrition/prebiotics-understanding-their-role-in-gut-health
by Guest | Mar 24, 2025 | Being Well, Featured, Uncategorized, Work Well
Written by: Sarah Ermer, MPH, CHES; Prevention Specialist at Tillamook Family Counseling Center
March is Problem Gambling Awareness Month, and when it comes to a behavior that can cause significant harm and remain hidden so easily, awareness is key. You may only picture gambling addiction as someone losing their life savings at a casino, and while many still experience gambling addiction in this way, gambling today takes more forms than it did even a decade ago. Technology has changed gambling, access to gambling, and how addiction takes hold—sometimes in ways we don’t even recognize.
If you’ve ever found yourself mindlessly scrolling through social media, telling yourself “Just one more minute” only to realize an hour has passed, you’ve experienced how technology can hijack our attention. Social media platforms like TikTok, Instagram, and YouTube Shorts use algorithm-driven content and intermittent rewards—features that stimulate the brain’s reward system much like gambling. Every swipe holds the potential for something exciting, unpredictable, and engaging. This taps into something psychologists call our variable reward system, which is the same mechanism that drives gambling behaviors. The uncertainty of what’s coming next (a viral video, a big payout) keeps us engaged far longer than we intend. This is why gambling addiction, like social media overuse, isn’t simply about willpower. It’s about the way our brains are wired for reward and reinforcement.
Let’s zoom out a little more, beyond gambling and social media, to another related pastime: video gaming. Though distinct activities, the line between gaming and gambling is becoming blurred. Many video games have features that replicate or explicitly mimic gambling. Spin-to-win rewards and loot boxes where players can pay real or in-game currency to win an unknown prize are both examples of how video games are exposing younger and younger players to the hook of gambling, not to mention games where players can enter and gamble within virtual casinos. And the younger a person is exposed to an addictive behavior, the more likely they are to experience addiction later in life. That’s why some countries, including Belgium, the Netherlands, and Australia have restricted or banned loot boxes from video games.
Moving back to the present-day landscape of gambling itself. Gambling is no longer confined to casinos or lottery games. In 2019, Oregon legalized sports betting, allowing people to place wagers anytime, anywhere via their smartphones. While convenient, this also means that gambling addiction can develop in secrecy. Someone could lose thousands of dollars without ever leaving their home. The accessibility of gambling apps makes it easier to engage impulsively, making problem gambling harder to recognize until significant harm has occurred.
Sports betting platforms, casino apps, and online poker sites are designed to keep users playing, using features like quick deposits, loss-chasing prompts, and VIP rewards. Without physical cash changing hands, it’s easy to underestimate losses. And because gambling doesn’t leave visible signs like drug or alcohol misuse can, it’s often called the “hidden addiction.” That’s why it is necessary to learn the warning signs of gambling addiction, both in ourselves and others.
Warning signs of gambling addiction can include:
- Spending more and more time gambling
- “Chasing” losses with more gambling
- Feeling the need to bet more money to feel the same excitement
- Creating special occasions for gambling (canceling other plans)
- Frequently borrowing or losing money with no clear explanation
- Mood swings, anxiety, or depression linked to gambling outcomes
- Feeling restless or irritable when trying to cut back
If you choose to gamble, these steps can help minimize harm:
- Decide in advance how much time and money you can afford to spend, and stick to that limit
- Avoid chasing lost money. The more you try to recoup your losses, the larger your losses will be.
- Make it a private rule not to gamble on credit. Don’t borrow money to gamble.
- Avoid gambling under stress. Don’t gamble as a way to cope with physical or emotional pain.
- Take breaks. The longer you play, the harder it is to stick to your limits. Step away regularly.
- Know when to walk away. If gambling stops being fun or causes distress, it’s time to stop.
Lear more warning signs and safer gambling guidelines by visiting OPGR.org.
I hope this article can be your introduction to learning about gambling harm and addiction. A few sentences about gaming or sports betting doesn’t begin to cover the depth of the issue, and there is always more to learn.
Remember, gambling addiction isn’t just a matter of willpower, and help is available. If you or someone you know is experiencing gambling harm, help is free and confidential. Go to OPGR.org, or call 1-877-MY-LIMIT.
by Guest | Mar 12, 2025 | Being Well, Featured, Uncategorized
We each deserve to spend the last months, weeks, days, and hours of our lives in an environment that makes us feel empowered, human, and whole. But doing so requires frank conversations about death, which many of us struggle to have, even with ourselves. According to a 2018 national survey by the Conversation Project, only 32% of people have discussed their wishes for end-of-life care, even though 92% believe it’s important to have those discussions.
When we do manage to have those discussions, the systems around death and dying are complex and often exhausting to navigate, meaning many people who are terminally ill or dying end up with unmet needs, even when their support system is doing everything they can.
Those situations are where a death doula—also called an end-of-life doula—can be helpful to have.
What is a death doula?
A death doula is a companion and guide through the end-of-life process. Their primary client is the dying person, though they also work with other members of the family, community, or care teams. Many death doulas take on small caseloads, allowing them to meet with clients more often and for longer sessions than care providers with intense caseloads or family caregivers with multiple responsibilities may be able to.
Death doulas provide six areas of support:
- Presence: Acting as a nurturing, calming companion.
- Emotional support: Being there for patients to talk to, being the person who doesn’t shy away from talking about death.
- Information sharing. Educating on relevant topics as needed.
- Proactive guidance. Anticipating patient needs and planning accordingly.
- Resources connection: Referring out to appropriate providers and community resources.
- Comfort measures: Using non-medical means to ease physical discomfort.
- Logistical support: Including household help, coordinating community care, etc.
Why might you work with a death doula?
Since wants and needs at the end of our life are as unique as each of us, there are many reasons why you might engage a death doula. Common ones include:
- You want the assistance of a compassionate guide when having those difficult conversations about death and end-of-life planning with yourself, or with someone else.
- You’re unsure how to start planning your end-of-life care and want help navigating the process.
- You have a limited support system and want a companion through your final months, weeks, or days.
- You want more companionship, emotional support, comfort measures, or logistical support than hospice, caregivers, or the other members of your care team have the capacity to provide.
- You want someone to help plan and/or participate in your vigil.
- You have knowledge, stories, etc. you want to pass on and need help with legacy planning/projects, which have been shown to increase patient and caregiver wellbeing.
- You want help planning your deathbed ecosystem; where you pass away, who is present, what the room looks, sounds, and smells like. You have every right to cultivate a deathbed ecosystem that brings you comfort, peace, even joy.
- You’re nowhere near death but you want to be on the safe side by planning proactively.
How to choose a death doula
Currently, death doula work is not heavily regulated. Organizations like the National End-of-Life Doula Association and the Internation End-of-Life Doula Association offer certifications in order to lend a degree of consistency and accountability for doulas. But certification isn’t legally required for someone to advertise as one.
When contacting a death doula, you can ask if they’re certified, and by who, and what training they’ve undergone; in Oregon, the Peaceful Prescence Project is commonly used and well-regarded. You can also familiarize yourself with the death doula scope of practice; that way, you can identify if a death doula is offering services outside their capacity to provide.
It can help to spend time thinking about what death doula services you want, as the exact services offered can vary between providers. Knowing what matters most to you in your end-of-life care makes it easier to find a death doula who’s a good fit.
You can find more advice on selecting a death doula at NEDA. If you decide to work with a death doula, you can use the NEDA “Find a Doula” directory or this state-by-state directory to find one near you.
Written by contributor Sam Wall, LMSW NEDA-Proficient, and trained in death doulaship through the Peaceful Presence Project. You can visit Sam’s website for more information here: https://morningstardeathdoula.com/about/
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
