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 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 Guest | Apr 24, 2024 | Being Well, Featured, Uncategorized, Why I'm In
“WHY I’M IN …” An interview with Emery Edwards, AmeriCorps, VISTA
What drew you/your organization to partner with Tillamook County Wellness?
I’ll be honest, I started working with TCW because it was something required of my position as an AmeriCorps VISTA volunteer. I came to Tillamook, though, because I was in search of something more fulfilling, authentic, and close to nature than what I had built in Seattle. Since the first day I learned about TCW I was inspired by the community-driven initiatives to make Tillamook a better place to work, live, and be. I will continue my work with TCW because I am inspired by the passion exhibited by its members towards the never-ending work of improving this county. I have found that TCW embodies what I was searching for when I moved to Tillamook- it is authentic, innovative, fulfilling, and emphasizes genuine relationships and community action.
What, if any, changes have you seen come about as a result of this work?
I can see how TCW brings organizations and people together for initiatives to improve the county. Being behind the scenes and involved in several committees I have the unique opportunity to see so much of what TCW is doing! The collaborative nature of the committees creates buy-in throughout organizations in the county and provides a platform for the exchange of ideas all towards the betterment of our community. I specifically see how a lot of what TCW does is directly informed by data collected about the greatest needs of the county, specifically for vulnerable populations. I see access to care and access to physical activity being increased for all of Tillamook County, but particularly emphasized for historically underserved populations. This is critical work that is not being done everywhere and I’m so happy that TCW is taking that initiative.
What have you learned from being involved in this work?
Gosh, I have learned so much about what it means to bring about community action. This community has so many wonderful members who are passionate about improving the livelihoods of all county residents which has restored some of my faith in humanity. I learn so much from my work with TCW almost every day, but I think the biggest thing I’ve learned is that community action like TCW is even possible!
What are your hopes for this work as it relates to you/your organization?
I hope that this work can continue to grow and expand to include more representatives of the community. I really hope to see more community members, retirees, and other people looking to use their time, energy, and skills to better their community through TCW. I hope that this will cultivate a sense of ownership for Tillamook County residents. In my experience, if you yourself work on something you feel a sense of ownership over it. And that’s really important for this program’s sustainability. The more people come together wanting to improve their community through TCW the more positive impact we’ll be able to make
What are your hopes for this work as it relates to changing community health in Tillamook County.
Moving to Tillamook County has changed my life, and I know it can change so many others. I really hope that this work will improve access to a happy and healthy life for all. It’s really hard to not have any healthy habits, nutritional knowledge, or a healthy relationship with your body. I believe that TCW is providing access to healthy choices we can make for ourselves. This is essential work to improving community health because when you feel like you’re on your own with your health, it’s really isolating and it can feel like you have to reinvent the wheel. TCW is changing Tillamook County for the better, and my biggest hope is that we continue to receive support from the community we serve.
Is there anything else you’d like to share?
I would just like to add that moving to Tillamook County has changed my life for the better! I’ve been able to build a wonderful community of authentic, caring, amazing people who truly care about this community. Tillamook County has its flaws but it is such a special place to me and I am so grateful to have had the opportunity to serve here. I am so looking forward to seeing what amazing things we can accomplish with community action! And, a special thank-you to Michelle Jenck, the Tillamook County Wellness Coordinator. Without her, so much of this work would not be possible!
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 | Feb 28, 2024 | Being Well, Featured, Move Well
Greetings Everyone! My name is Stephen Mintie and I live in Tillamook with my wonderful wife. I’ve gotten to know a lot of people in the area in the short time I’ve been here which is partially due to my endeavors in amateur videography. This allows me to be a visual storyteller in how I share my life. People regularly get to see a rich personal life I’m very grateful for that includes paragliding, hiking, community involvement, dining with my wife, and various adventures. What they don’t know is that I’ve had some times in my life of deep despair that has translated to some heavy anxiety and depression that still impacts me to this day and it has affected my physical health as well.
We all face different circumstances and traumas. We all process information and are motivated differently. Our tolerances vary as well. With that said, here are some things that have helped me pull out of my moments of weakness and pain though it is still very much a work in progress.
Light exercise goes a long way! A job of a physical nature or hobbies can help. There was a time I didn’t have either. I elected to do some sit ups, push ups, and a light jog a few times a week. After about a month and a half, I was improving. The biggest benefit was that physical activity led to better mental strength. Exercise does not need to be about vanity, it only takes a little work consistently for your mind and body to reap the rewards. When the chips are down, you need all the cards you can get in your deck.
What you put into your body matters. For a long time I was eating a frozen pizza for dinner late at night while washing it down with copious amounts of beer. This absolutely set me back pretty hard. I started developing what felt like an allergy to what I thought was gluten which has since subsided as I’ve changed this habit. The way I went about this was I started eating healthy foods such as greens and vegetables during the day. I felt it was easier to do during my working hours when I wasn’t chasing food for comfort. In the evening, I learned how to take healthy ingredients, but make it into something that tasted satisfying. I was able to feed the habit, and the habit didn’t know it was good for me. – Alcohol doesn’t serve anybody when things are hard. It’s a depressant and after a drink or two, it’s essentially poison. Do I still drink? Yes. Would I benefit from abstaining altogether? Absolutely. I wasn’t going to stop though, but I was thoughtful about its impacts. I stopped buying hard liquor in stores and stuck with low ABV beer. These days I have a pretty set limit of how much I’ll drink, but I wouldn’t consider it to be within healthy ranges. Remember, if your mind is hurting, alcohol is your enemy. A few hours of feeling good is only borrowing a few hours of happiness that has to be repaid back times 4.
Focus on growth rather than goals. You can fail while growing and even if you hit goals, you still will want to continue growing. Growth means that you don’t stop trying. Growth also means pursuing things that fill your personal cup and provide you with more mental stamina and relief. This varies wildly from person to person. Comparing yourself to others hinders growth.
In a world filled with people who are healthy and sick, rich and poor, only your story matters because it’s your health and mental well being on the line. We should absolutely care and empathize with others, but you can help people a lot more if you are happy and healthy. Growth also doesn’t have to be solely related towards eating right and exercising. The happiest people out there are also the most gracious. Grow in gratitude, be kind, and help others. Life is full of pain and disappointment for many. Think of ways to put a smile on somebody’s face. If you feel rudderless without direction, sometimes all you can do is your best. If you can’t find the light, be the light!
Lastly and while this applies to everyone, I’m really speaking to the men out there. Don’t be afraid to say something if you’re hurting. Some of my best pals and I talk about it all the time. It makes us human and relatable. I’ve made more friends in my life being open, honest, oftentimes self deprecating rather than bragging or making it seem like everything is in order. At the end of the day you are not alone. Life is not meant to be lived in quiet desperation and nothing changes if nothing changes. Regardless of your self esteem, say to yourself “I want to feel good, I want to be ok, and I would like to be happy too.” After that, start thinking about little things you are capable of doing every day consistently that will help you head in that direction. The time of my life where I started doing these things was a time I did not have hope whatsoever. I couldn’t see the way out, but I knew if I didn’t try the basics, I was going to sink. While I am a very lucky man now, I often think, “wow, there were so many times I just wanted to give up, and if I had, I would have had none of this.”
Don’t ever give up and remember, there’s a trick to eating an elephant, you have to take small bites.
