by Guest | Mar 2, 2024 | Being Well, Featured, Move Well, Uncategorized
As spring approaches, a sense of excitement fills the air among local gardeners as they prepare to kickstart their seeds and condition their gardens for the upcoming abundance of fruit and vegetable starts. It’s also a great time to involve children in the excitement of planning and starting a gardening!
Being surrounded by the temptations of technology, encouraging kids to get outside and engage with nature can be a challenge. Gardening is a valuable tool to captivate their interest, offering a hands-on approach to exploring their outdoor world.
As kids dig into the soil, sow the seeds, and tend to the plants, they develop a sense of ownership and responsibility. The act of caring for the seeds instills the concept of delayed gratification, offering a reward that comes from consistently caring for something over time. In our fast-paced “microwave society,” it can be an advantage for our children to understand that things require time and patience to grow.
Let’s explore some entertaining and budget-friendly ways to introduce kids to the joy of gardening!
• Craft environmentally-friendly seed pots using recycled newspapers. This engaging activity not only prepares for planting but also serves as an excellent rainy day project.
• Utilize everyday items like recycled yogurt or cottage cheese containers, and even milk jugs that are cut in half. Remember to poke a few small holes in the bottom for proper drainage.
• Use eco-friendly items like eggshells, egg cartons, or orange peels as planting containers. These can be directly planted in the garden, where they will biodegrade.
• If space is limited, sow seeds directly into a large pot or bucket, creating a compact and manageable container garden. This is ideal for patios or areas with minimal space.
• Capture your child’s interest by aligning the garden with their passions. Consider a pizza garden with basil, oregano, tomatoes, and onions. Or create a fairy garden, allowing them to plant flowers or succulents and add them to the container with fun trinkets.
• Foster excitement by planting something that grows taller than your child. Dill, with its tall and frilly leaves, or classic sunflowers, make for excellent choices.
• Opt for fast-growing options like radishes, lettuce, and some bean varieties, providing a sense of accomplishment as your little ones get to harvest their crops in no time.
By adding in creative and budget-friendly ideas, you’re helping cultivate a love for gardening and sparking the imagination of the young green thumbs in your life!
For more information on starting and growing a garden, visit: https://foodhero.org/gardening
For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Guest | Mar 1, 2024 | Eat Well, Featured, Recipes, Uncategorized
Deliciously seasoned potatoes, roasted to perfection and topped with Parmesan cheese for a heartwarming and fulfilling dish. Bonus: It’s Kid Approved!
Ingredients:
- 3 cups potatoes cut in 1-inch pieces
- 2 teaspoons vegetable oil
- ¼ teaspoon each salt and pepper
- ½ cup grated parmesan cheese
Directions:
- Wash hands with soap and water.
- Preheat oven to 400 degrees F.
- In a large bowl, toss potatoes with oil, salt and pepper.
- Place potatoes in a single layer on a large baking sheet.
- Roast 25 minutes. Sprinkle potatoes with cheese and roast 5 to 10 minutes more. Serve warm.
- Refrigerate leftovers within 2 hours.
Notes:
- Try other types of cheese or a blend.
- Try adding other herbs or spices with the salt and pepper, such as garlic powder, thyme or rosemary.
Resource: FoodHero.org https://foodhero.org/recipes/parmesan-roasted-potatoes
by Guest | Feb 23, 2024 | Eat Well, Featured, Lunch & Snack Recipes, Recipes, Uncategorized
Deliciously soft cookies brimming with wholesome ingredients like oatmeal, carrots, and raisins. A fantastic choice for a nutritious treat or snack that’s sure to be a family favorite!
Ingredients
- ½ cup packed brown sugar
- ½ cup sugar
- ½ cup vegetable oil
- ½ cup unsweetened applesauce or fruit puree
- 2 eggs
- 1 teaspoon vanilla
- 1 cup all-purpose flour
- 1 cup whole-wheat flour
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- ¼ teaspoon salt
- 1 teaspoon cinnamon
- ½ teaspoon nutmeg
- ½ teaspoon ground ginger
- 2 cups old fashioned rolled oats
- 1 ½ cups finely grated carrot (about 3 large carrots)
- 1 cup raisins (or any type dried fruit)
Directions
- Wash hands with soap and water.
- Preheat oven to 350 degrees F. Lightly grease a baking sheet.
- In a large bowl, stir together the sugars, oil, applesauce, eggs and vanilla. Mix well.
- In a separate bowl, stir together the dry ingredients.
- Blend the dry ingredients into the wet mixture. Stir in the carrots and raisins.
- Drop the dough by a teaspoon onto the baking sheet.
- Bake 12 to 15 minutes until golden brown.
- Store in an airtight container.
For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Guest | Feb 20, 2024 | Being Well, Eat Well, Featured, Uncategorized, Why I'm In, Work Well
“WHY I’M IN …” An interview with Mari Tasche, Oregon Health & Science University
What drew you/your organization to partner with Tillamook County Wellness?
When first introduced to Tillamook County Wellness, I was inspired by the work of the committees and felt that TCW aligned with my passion for improving the wellness and quality of life of others, particularly those made vulnerable by current systems. I have always been actively involved in my community, whether coaching youth soccer or coordinating a community-wide couch to 5k running group. As an exercise physiologist looking to transition into public health and plant my roots on the north coast, TCW provided a great opportunity to understand the region’s needs and get involved in efforts to address community health.
What, if any, changes have you seen come about as a result of this work?
Improving the health and wellness of a county is challenging work and truly takes a village. TCW is a unifying force that brings people and organizations together to share knowledge, leverage resources, and provide support. This strengthens our connections, creates unity, and fosters collective progress for the betterment of our community. I have seen many organizations coordinate and collaborate on projects, programs, and initiatives they might not have otherwise pursued together. This coalition has also taken ownership of the community health needs assessment and improvement plan to address the region’s top health and social needs. Efforts include evaluating and refocusing the work of committees, pursuing or supporting grants, establishing or strengthening partnerships, and broadening community outreach and engagement.
What have you learned from being involved in this work?
I have learned that opportunities are endless if you make the effort to reach out. Many people want to see this county thrive and want to contribute their part to make that happen. It is inspiring and fuels my optimism for this work. I have also learned that this work is like climbing a mountain with no top. It’s endless, but if you enjoy what you are doing, it doesn’t feel like a daunting task- and don’t forget to celebrate the small steps!
What are your hopes for this work as it relates to you/your organization?
My role has continued to evolve since joining a few years ago, and I strive to find my niche and how to best contribute my time and resources to TCW. As I wrap up my master’s degree in public health this fall, I am looking to align my final projects with TCW initiatives and develop relevant content and materials to drive this work forward. As a regionally based employee with the Oregon Rural Practice-based Research Network at OHSU, I aim to pursue future opportunities for cross-over and collaboration.
What are your hopes for this work as it relates to changing community health in Tillamook County.
Changing community health takes a multifaceted and dynamic approach. I hope that TCW continues to address this challenge holistically by strengthening a diverse network with a unified message, comprehensive strategy, and county-wide framework that can meet the needs of every individual and help them live their best, healthy lives.
Is there anything else you’d like to share?
I appreciate being a part of this coalition and look forward to what we can accomplish in the coming years.
For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Guest | Feb 16, 2024 | Eat Well, Featured, Recipes, Uncategorized
Indulge in the vibrant harmony of flavors with this beet and carrot salad – a quick, simple, and creamy delight that elevates any meal as the perfect side dish.
Ingredients
1 carrot, sliced thin or coarsely grated
¼ cup minced onion
2 Tablespoons light mayonnaise or plain yogurt
¼ teaspoon each salt and pepper
1 Tablespoon chopped cilantro (optional)
6 (2-inch round) beets, cooked from fresh and diced, or 1 can (15 ounces) drained, rinsed and diced
Directions
- Wash hands with soap and water.
- Cook sliced carrots, if desired, until just tender. Try microwaving or steaming.
- In a medium bowl, combine the onion, mayonnaise, salt and pepper. Add cilantro, if desired. Add beets and carrots and stir to mix. Serve warm or cold.
- Refrigerate leftovers within 2 hours.
Notes
- No mayonnaise? Use plain yogurt instead.
Resource: https://foodhero.org/recipes/beet-and-carrot-salad
by Guest | Feb 12, 2024 | Being Well, Featured, Uncategorized, Work Well
By Guest Author: Emery Edwards
I’m a perfectionist. I always have been, and I probably always will be in some capacity. So, my health improvement journey has been a struggle. Somewhere in the 21 years before I started trying to change my life, I had gotten this idea that if I couldn’t do it perfectly the first time, I couldn’t do it at all. I’m sure some of you have felt similarly, especially when it comes to your health. There have been countless times where I’d stuck to my goals for a week or two, but I am inevitably confronted with a birthday party, a night out, or anything that might challenge your newly formed habits. I’ve always felt it’s a zero-sum game- I default on my healthy habits one time, and my progress is null, and I might as well give up. Many of us who have embarked on the journey of improving holistic health have experienced this, and it’s okay. What will be more damaging than one day, one week, or one month of falling back, is if you believe that the progress you’ve made up until that point means nothing because you weren’t perfect.
This is where progress over perfection comes in. Recognizing that you are making progress, but you’re not perfect, is the way I’ve been able to transform my habits over the last 6 months. Instead of chastising myself for not exercising one day or eating something that does not serve my body, I recognize that overcoming these habits is a longer journey than I had been led to believe. Crash diets, unrealistic societal expectations, ‘lose weight quick’ schemes, and the like have warped my thoughts about health for a decade, and I know I’m not alone in this. If it has been instilled in you for so long, it will inevitably take more than a couple months to fully change your mindset. Giving yourself grace in this journey of feeling better is more important than absolute perfection. But you must want to feel better to make these changes sustainable.
It takes dedication to make that progress and change your lifestyle. I started with upping my fiber and protein intake through whole foods and reduced the simple carbohydrates and sugars in my diet. It took me mere weeks to feel more present in my body, have more energy, and improve my sleep quality. It took me months, however, to make these practices a daily habit. Instead of giving up when I gave in to the residual cravings, I would wake up the next day and continue with the goals I had been working towards. My world does not stop when I eat a chicken strip, and I promise that yours doesn’t either. Maybe pair that chicken strip with some roasted vegetables like brussels sprouts, broccoli, or a simple garden salad to make it more nutritious. It’s all about adding what you need to satisfy the craving in a healthier way, and after you eat it, move on to meeting your goals. The name of the game is progress, not perfection. But when I tell you, I went from needing a nap in the middle of the day to function to having the energy to take me through the entire day without a yawn, I am telling you the truth.
I am only 6 months into my progress over perfection journey, so I’m no expert. But what I will say is I have never in my life felt as good as I do today, and every day gets even better. I started with my eating because I had no energy to introduce exercise into my routine, now I have too much energy to sleep if I don’t exercise. It’s a beautiful problem to have. I would not have gotten this far if I had given up the first time that I ate something I told myself I wouldn’t. Which probably happened within a week of starting the journey if I’m honest. The name of this game is grace- give it to yourself, to others, and remember that it’s all about your overall progress, not being perfect.
For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
